| 1 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\3-4 sit-up.gif |
3/4 sit-up |
1 |
hip flexors |
1 |
1 |
body weight |
1 |
1 |
Lie flat on your back with your knees bent and feet flat on the ground. |
1 |
| 1 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\3-4 sit-up.gif |
3/4 sit-up |
2 |
lower back |
1 |
1 |
body weight |
1 |
1 |
Lie flat on your back with your knees bent and feet flat on the ground. |
1 |
| 1 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\3-4 sit-up.gif |
3/4 sit-up |
1 |
hip flexors |
1 |
1 |
body weight |
1 |
2 |
Place your hands behind your head with your elbows pointing outwards. |
1 |
| 1 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\3-4 sit-up.gif |
3/4 sit-up |
2 |
lower back |
1 |
1 |
body weight |
1 |
2 |
Place your hands behind your head with your elbows pointing outwards. |
1 |
| 1 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\3-4 sit-up.gif |
3/4 sit-up |
1 |
hip flexors |
1 |
1 |
body weight |
1 |
3 |
Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. |
1 |
| 1 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\3-4 sit-up.gif |
3/4 sit-up |
2 |
lower back |
1 |
1 |
body weight |
1 |
3 |
Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. |
1 |
| 1 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\3-4 sit-up.gif |
3/4 sit-up |
1 |
hip flexors |
1 |
1 |
body weight |
1 |
4 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
1 |
| 1 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\3-4 sit-up.gif |
3/4 sit-up |
2 |
lower back |
1 |
1 |
body weight |
1 |
4 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
1 |
| 1 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\3-4 sit-up.gif |
3/4 sit-up |
1 |
hip flexors |
1 |
1 |
body weight |
1 |
5 |
Repeat for the desired number of repetitions. |
1 |
| 1 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\3-4 sit-up.gif |
3/4 sit-up |
2 |
lower back |
1 |
1 |
body weight |
1 |
5 |
Repeat for the desired number of repetitions. |
1 |
| 2 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\45¡Æ side bend.gif |
45¡Æ side bend |
3 |
obliques |
2 |
2 |
body weight |
2 |
6 |
Stand with your feet shoulder-width apart and your arms extended straight down by your sides. |
2 |
| 2 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\45¡Æ side bend.gif |
45¡Æ side bend |
3 |
obliques |
2 |
2 |
body weight |
2 |
7 |
Keeping your back straight and your core engaged, slowly bend your torso to one side, lowering your hand towards your knee. |
2 |
| 2 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\45¡Æ side bend.gif |
45¡Æ side bend |
3 |
obliques |
2 |
2 |
body weight |
2 |
8 |
Pause for a moment at the bottom, then slowly return to the starting position. |
2 |
| 2 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\45¡Æ side bend.gif |
45¡Æ side bend |
3 |
obliques |
2 |
2 |
body weight |
2 |
9 |
Repeat on the other side. |
2 |
| 2 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\45¡Æ side bend.gif |
45¡Æ side bend |
3 |
obliques |
2 |
2 |
body weight |
2 |
10 |
Continue alternating sides for the desired number of repetitions. |
2 |
| 3 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\air bike.gif |
air bike |
4 |
hip flexors |
3 |
3 |
body weight |
3 |
11 |
Lie flat on your back with your hands placed behind your head. |
3 |
| 3 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\air bike.gif |
air bike |
4 |
hip flexors |
3 |
3 |
body weight |
3 |
12 |
Lift your legs off the ground and bend your knees at a 90-degree angle. |
3 |
| 3 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\air bike.gif |
air bike |
4 |
hip flexors |
3 |
3 |
body weight |
3 |
13 |
Bring your right elbow towards your left knee while simultaneously straightening your right leg. |
3 |
| 3 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\air bike.gif |
air bike |
4 |
hip flexors |
3 |
3 |
body weight |
3 |
14 |
Return to the starting position and repeat the movement on the opposite side, bringing your left elbow towards your right knee while straightening your left leg. |
3 |
| 3 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\air bike.gif |
air bike |
4 |
hip flexors |
3 |
3 |
body weight |
3 |
15 |
Continue alternating sides in a pedaling motion for the desired number of repetitions. |
3 |
| 4 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\all fours squad stretch.gif |
all fours squad stretch |
5 |
hamstrings |
4 |
4 |
body weight |
4 |
16 |
Start on all fours with your hands directly under your shoulders and your knees directly under your hips. |
4 |
| 4 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\all fours squad stretch.gif |
all fours squad stretch |
6 |
glutes |
4 |
4 |
body weight |
4 |
16 |
Start on all fours with your hands directly under your shoulders and your knees directly under your hips. |
4 |
| 4 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\all fours squad stretch.gif |
all fours squad stretch |
5 |
hamstrings |
4 |
4 |
body weight |
4 |
17 |
Extend one leg straight back, keeping your knee bent and your foot flexed. |
4 |
| 4 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\all fours squad stretch.gif |
all fours squad stretch |
6 |
glutes |
4 |
4 |
body weight |
4 |
17 |
Extend one leg straight back, keeping your knee bent and your foot flexed. |
4 |
| 4 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\all fours squad stretch.gif |
all fours squad stretch |
5 |
hamstrings |
4 |
4 |
body weight |
4 |
18 |
Slowly lower your hips towards the ground, feeling a stretch in your quads. |
4 |
| 4 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\all fours squad stretch.gif |
all fours squad stretch |
6 |
glutes |
4 |
4 |
body weight |
4 |
18 |
Slowly lower your hips towards the ground, feeling a stretch in your quads. |
4 |
| 4 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\all fours squad stretch.gif |
all fours squad stretch |
5 |
hamstrings |
4 |
4 |
body weight |
4 |
19 |
Hold this position for 20-30 seconds. |
4 |
| 4 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\all fours squad stretch.gif |
all fours squad stretch |
6 |
glutes |
4 |
4 |
body weight |
4 |
19 |
Hold this position for 20-30 seconds. |
4 |
| 4 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\all fours squad stretch.gif |
all fours squad stretch |
5 |
hamstrings |
4 |
4 |
body weight |
4 |
20 |
Switch legs and repeat the stretch on the other side. |
4 |
| 4 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\all fours squad stretch.gif |
all fours squad stretch |
6 |
glutes |
4 |
4 |
body weight |
4 |
20 |
Switch legs and repeat the stretch on the other side. |
4 |
| 5 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\alternate heel touchers.gif |
alternate heel touchers |
7 |
obliques |
5 |
5 |
body weight |
5 |
21 |
Lie flat on your back with your knees bent and feet flat on the ground. |
5 |
| 5 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\alternate heel touchers.gif |
alternate heel touchers |
7 |
obliques |
5 |
5 |
body weight |
5 |
22 |
Extend your arms straight out to the sides, parallel to the ground. |
5 |
| 5 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\alternate heel touchers.gif |
alternate heel touchers |
7 |
obliques |
5 |
5 |
body weight |
5 |
23 |
Engaging your abs, lift your shoulders off the ground and reach your right hand towards your right heel. |
5 |
| 5 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\alternate heel touchers.gif |
alternate heel touchers |
7 |
obliques |
5 |
5 |
body weight |
5 |
24 |
Return to the starting position and repeat on the left side, reaching your left hand towards your left heel. |
5 |
| 5 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\alternate heel touchers.gif |
alternate heel touchers |
7 |
obliques |
5 |
5 |
body weight |
5 |
25 |
Continue alternating sides for the desired number of repetitions. |
5 |
| 6 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\alternate lateral pulldown.gif |
alternate lateral pulldown |
8 |
biceps |
6 |
6 |
cable |
6 |
26 |
Sit on the cable machine with your back straight and feet flat on the ground. |
6 |
| 6 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\alternate lateral pulldown.gif |
alternate lateral pulldown |
9 |
rhomboids |
6 |
6 |
cable |
6 |
26 |
Sit on the cable machine with your back straight and feet flat on the ground. |
6 |
| 6 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\alternate lateral pulldown.gif |
alternate lateral pulldown |
8 |
biceps |
6 |
6 |
cable |
6 |
27 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
6 |
| 6 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\alternate lateral pulldown.gif |
alternate lateral pulldown |
9 |
rhomboids |
6 |
6 |
cable |
6 |
27 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
6 |
| 6 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\alternate lateral pulldown.gif |
alternate lateral pulldown |
8 |
biceps |
6 |
6 |
cable |
6 |
28 |
Lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together. |
6 |
| 6 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\alternate lateral pulldown.gif |
alternate lateral pulldown |
9 |
rhomboids |
6 |
6 |
cable |
6 |
28 |
Lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together. |
6 |
| 6 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\alternate lateral pulldown.gif |
alternate lateral pulldown |
8 |
biceps |
6 |
6 |
cable |
6 |
29 |
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. |
6 |
| 6 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\alternate lateral pulldown.gif |
alternate lateral pulldown |
9 |
rhomboids |
6 |
6 |
cable |
6 |
29 |
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. |
6 |
| 6 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\alternate lateral pulldown.gif |
alternate lateral pulldown |
8 |
biceps |
6 |
6 |
cable |
6 |
30 |
Repeat for the desired number of repetitions. |
6 |
| 6 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\alternate lateral pulldown.gif |
alternate lateral pulldown |
9 |
rhomboids |
6 |
6 |
cable |
6 |
30 |
Repeat for the desired number of repetitions. |
6 |
| 7 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\ankle circles.gif |
ankle circles |
10 |
ankle stabilizers |
7 |
7 |
body weight |
7 |
31 |
Sit on the ground with your legs extended in front of you. |
7 |
| 7 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\ankle circles.gif |
ankle circles |
10 |
ankle stabilizers |
7 |
7 |
body weight |
7 |
32 |
Lift one leg off the ground and rotate your ankle in a circular motion. |
7 |
| 7 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\ankle circles.gif |
ankle circles |
10 |
ankle stabilizers |
7 |
7 |
body weight |
7 |
33 |
Perform the desired number of circles in one direction, then switch to the other direction. |
7 |
| 7 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\ankle circles.gif |
ankle circles |
10 |
ankle stabilizers |
7 |
7 |
body weight |
7 |
34 |
Repeat with the other leg. |
7 |
| 8 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif |
archer pull up |
11 |
biceps |
8 |
8 |
body weight |
8 |
35 |
Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart. |
8 |
| 8 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif |
archer pull up |
12 |
forearms |
8 |
8 |
body weight |
8 |
35 |
Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart. |
8 |
| 8 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif |
archer pull up |
11 |
biceps |
8 |
8 |
body weight |
8 |
36 |
Engage your core and pull your shoulder blades down and back. |
8 |
| 8 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif |
archer pull up |
12 |
forearms |
8 |
8 |
body weight |
8 |
36 |
Engage your core and pull your shoulder blades down and back. |
8 |
| 8 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif |
archer pull up |
11 |
biceps |
8 |
8 |
body weight |
8 |
37 |
As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight. |
8 |
| 8 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif |
archer pull up |
12 |
forearms |
8 |
8 |
body weight |
8 |
37 |
As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight. |
8 |
| 8 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif |
archer pull up |
11 |
biceps |
8 |
8 |
body weight |
8 |
38 |
Continue pulling until your chin is above the bar and your bent arm is fully flexed. |
8 |
| 8 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif |
archer pull up |
12 |
forearms |
8 |
8 |
body weight |
8 |
38 |
Continue pulling until your chin is above the bar and your bent arm is fully flexed. |
8 |
| 8 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif |
archer pull up |
11 |
biceps |
8 |
8 |
body weight |
8 |
39 |
Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side. |
8 |
| 8 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif |
archer pull up |
12 |
forearms |
8 |
8 |
body weight |
8 |
39 |
Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side. |
8 |
| 8 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif |
archer pull up |
11 |
biceps |
8 |
8 |
body weight |
8 |
40 |
Alternate sides with each repetition. |
8 |
| 8 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer pull up.gif |
archer pull up |
12 |
forearms |
8 |
8 |
body weight |
8 |
40 |
Alternate sides with each repetition. |
8 |
| 9 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif |
archer push up |
13 |
triceps |
9 |
9 |
body weight |
9 |
41 |
Start in a push-up position with your hands slightly wider than shoulder-width apart. |
9 |
| 9 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif |
archer push up |
14 |
shoulders |
9 |
9 |
body weight |
9 |
41 |
Start in a push-up position with your hands slightly wider than shoulder-width apart. |
9 |
| 9 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif |
archer push up |
15 |
core |
9 |
9 |
body weight |
9 |
41 |
Start in a push-up position with your hands slightly wider than shoulder-width apart. |
9 |
| 9 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif |
archer push up |
13 |
triceps |
9 |
9 |
body weight |
9 |
42 |
Extend one arm straight out to the side, parallel to the ground. |
9 |
| 9 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif |
archer push up |
14 |
shoulders |
9 |
9 |
body weight |
9 |
42 |
Extend one arm straight out to the side, parallel to the ground. |
9 |
| 9 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif |
archer push up |
15 |
core |
9 |
9 |
body weight |
9 |
42 |
Extend one arm straight out to the side, parallel to the ground. |
9 |
| 9 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif |
archer push up |
13 |
triceps |
9 |
9 |
body weight |
9 |
43 |
Lower your body by bending your elbows, keeping your back straight and core engaged. |
9 |
| 9 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif |
archer push up |
14 |
shoulders |
9 |
9 |
body weight |
9 |
43 |
Lower your body by bending your elbows, keeping your back straight and core engaged. |
9 |
| 9 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif |
archer push up |
15 |
core |
9 |
9 |
body weight |
9 |
43 |
Lower your body by bending your elbows, keeping your back straight and core engaged. |
9 |
| 9 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif |
archer push up |
13 |
triceps |
9 |
9 |
body weight |
9 |
44 |
Push back up to the starting position. |
9 |
| 9 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif |
archer push up |
14 |
shoulders |
9 |
9 |
body weight |
9 |
44 |
Push back up to the starting position. |
9 |
| 9 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif |
archer push up |
15 |
core |
9 |
9 |
body weight |
9 |
44 |
Push back up to the starting position. |
9 |
| 9 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif |
archer push up |
13 |
triceps |
9 |
9 |
body weight |
9 |
45 |
Repeat on the other side, extending the opposite arm out to the side. |
9 |
| 9 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif |
archer push up |
14 |
shoulders |
9 |
9 |
body weight |
9 |
45 |
Repeat on the other side, extending the opposite arm out to the side. |
9 |
| 9 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif |
archer push up |
15 |
core |
9 |
9 |
body weight |
9 |
45 |
Repeat on the other side, extending the opposite arm out to the side. |
9 |
| 9 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif |
archer push up |
13 |
triceps |
9 |
9 |
body weight |
9 |
46 |
Continue alternating sides for the desired number of repetitions. |
9 |
| 9 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif |
archer push up |
14 |
shoulders |
9 |
9 |
body weight |
9 |
46 |
Continue alternating sides for the desired number of repetitions. |
9 |
| 9 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\archer push up.gif |
archer push up |
15 |
core |
9 |
9 |
body weight |
9 |
46 |
Continue alternating sides for the desired number of repetitions. |
9 |
| 10 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging bent knee legs.gif |
arm slingers hanging bent knee legs |
16 |
shoulders |
10 |
10 |
body weight |
10 |
47 |
Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle. |
10 |
| 10 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging bent knee legs.gif |
arm slingers hanging bent knee legs |
17 |
back |
10 |
10 |
body weight |
10 |
47 |
Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle. |
10 |
| 10 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging bent knee legs.gif |
arm slingers hanging bent knee legs |
16 |
shoulders |
10 |
10 |
body weight |
10 |
48 |
Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible. |
10 |
| 10 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging bent knee legs.gif |
arm slingers hanging bent knee legs |
17 |
back |
10 |
10 |
body weight |
10 |
48 |
Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible. |
10 |
| 10 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging bent knee legs.gif |
arm slingers hanging bent knee legs |
16 |
shoulders |
10 |
10 |
body weight |
10 |
49 |
Slowly lower your legs back down to the starting position. |
10 |
| 10 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging bent knee legs.gif |
arm slingers hanging bent knee legs |
17 |
back |
10 |
10 |
body weight |
10 |
49 |
Slowly lower your legs back down to the starting position. |
10 |
| 10 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging bent knee legs.gif |
arm slingers hanging bent knee legs |
16 |
shoulders |
10 |
10 |
body weight |
10 |
50 |
Repeat for the desired number of repetitions. |
10 |
| 10 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging bent knee legs.gif |
arm slingers hanging bent knee legs |
17 |
back |
10 |
10 |
body weight |
10 |
50 |
Repeat for the desired number of repetitions. |
10 |
| 11 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging straight legs.gif |
arm slingers hanging straight legs |
18 |
shoulders |
11 |
11 |
body weight |
11 |
51 |
Hang from a pull-up bar with your arms fully extended and your legs straight down. |
11 |
| 11 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging straight legs.gif |
arm slingers hanging straight legs |
19 |
back |
11 |
11 |
body weight |
11 |
51 |
Hang from a pull-up bar with your arms fully extended and your legs straight down. |
11 |
| 11 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging straight legs.gif |
arm slingers hanging straight legs |
18 |
shoulders |
11 |
11 |
body weight |
11 |
52 |
Engage your core and lift your legs up in front of you until they are parallel to the ground. |
11 |
| 11 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging straight legs.gif |
arm slingers hanging straight legs |
19 |
back |
11 |
11 |
body weight |
11 |
52 |
Engage your core and lift your legs up in front of you until they are parallel to the ground. |
11 |
| 11 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging straight legs.gif |
arm slingers hanging straight legs |
18 |
shoulders |
11 |
11 |
body weight |
11 |
53 |
Hold for a moment at the top, then slowly lower your legs back down to the starting position. |
11 |
| 11 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging straight legs.gif |
arm slingers hanging straight legs |
19 |
back |
11 |
11 |
body weight |
11 |
53 |
Hold for a moment at the top, then slowly lower your legs back down to the starting position. |
11 |
| 11 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging straight legs.gif |
arm slingers hanging straight legs |
18 |
shoulders |
11 |
11 |
body weight |
11 |
54 |
Repeat for the desired number of repetitions. |
11 |
| 11 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arm slingers hanging straight legs.gif |
arm slingers hanging straight legs |
19 |
back |
11 |
11 |
body weight |
11 |
54 |
Repeat for the desired number of repetitions. |
11 |
| 12 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif |
arms apart circular toe touch (male) |
20 |
hamstrings |
12 |
12 |
body weight |
12 |
55 |
Stand with your feet shoulder-width apart and arms extended to the sides. |
12 |
| 12 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif |
arms apart circular toe touch (male) |
21 |
quadriceps |
12 |
12 |
body weight |
12 |
55 |
Stand with your feet shoulder-width apart and arms extended to the sides. |
12 |
| 12 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif |
arms apart circular toe touch (male) |
22 |
calves |
12 |
12 |
body weight |
12 |
55 |
Stand with your feet shoulder-width apart and arms extended to the sides. |
12 |
| 12 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif |
arms apart circular toe touch (male) |
20 |
hamstrings |
12 |
12 |
body weight |
12 |
56 |
Keeping your legs straight, bend forward at the waist and reach down towards your toes with your right hand. |
12 |
| 12 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif |
arms apart circular toe touch (male) |
21 |
quadriceps |
12 |
12 |
body weight |
12 |
56 |
Keeping your legs straight, bend forward at the waist and reach down towards your toes with your right hand. |
12 |
| 12 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif |
arms apart circular toe touch (male) |
22 |
calves |
12 |
12 |
body weight |
12 |
56 |
Keeping your legs straight, bend forward at the waist and reach down towards your toes with your right hand. |
12 |
| 12 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif |
arms apart circular toe touch (male) |
20 |
hamstrings |
12 |
12 |
body weight |
12 |
57 |
As you reach down, simultaneously lift your left leg straight up behind you, maintaining balance. |
12 |
| 12 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif |
arms apart circular toe touch (male) |
21 |
quadriceps |
12 |
12 |
body weight |
12 |
57 |
As you reach down, simultaneously lift your left leg straight up behind you, maintaining balance. |
12 |
| 12 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif |
arms apart circular toe touch (male) |
22 |
calves |
12 |
12 |
body weight |
12 |
57 |
As you reach down, simultaneously lift your left leg straight up behind you, maintaining balance. |
12 |
| 12 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif |
arms apart circular toe touch (male) |
20 |
hamstrings |
12 |
12 |
body weight |
12 |
58 |
Return to the starting position and repeat the movement with your left hand reaching towards your toes and your right leg lifting up behind you. |
12 |
| 12 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif |
arms apart circular toe touch (male) |
21 |
quadriceps |
12 |
12 |
body weight |
12 |
58 |
Return to the starting position and repeat the movement with your left hand reaching towards your toes and your right leg lifting up behind you. |
12 |
| 12 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif |
arms apart circular toe touch (male) |
22 |
calves |
12 |
12 |
body weight |
12 |
58 |
Return to the starting position and repeat the movement with your left hand reaching towards your toes and your right leg lifting up behind you. |
12 |
| 12 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif |
arms apart circular toe touch (male) |
20 |
hamstrings |
12 |
12 |
body weight |
12 |
59 |
Continue alternating sides for the desired number of repetitions. |
12 |
| 12 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif |
arms apart circular toe touch (male) |
21 |
quadriceps |
12 |
12 |
body weight |
12 |
59 |
Continue alternating sides for the desired number of repetitions. |
12 |
| 12 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms apart circular toe touch (male).gif |
arms apart circular toe touch (male) |
22 |
calves |
12 |
12 |
body weight |
12 |
59 |
Continue alternating sides for the desired number of repetitions. |
12 |
| 13 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms overhead full sit-up (male).gif |
arms overhead full sit-up (male) |
23 |
hip flexors |
13 |
13 |
body weight |
13 |
60 |
Lie flat on your back with your knees bent and feet flat on the ground. |
13 |
| 13 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms overhead full sit-up (male).gif |
arms overhead full sit-up (male) |
24 |
lower back |
13 |
13 |
body weight |
13 |
60 |
Lie flat on your back with your knees bent and feet flat on the ground. |
13 |
| 13 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms overhead full sit-up (male).gif |
arms overhead full sit-up (male) |
23 |
hip flexors |
13 |
13 |
body weight |
13 |
61 |
Extend your arms overhead, keeping them straight. |
13 |
| 13 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms overhead full sit-up (male).gif |
arms overhead full sit-up (male) |
24 |
lower back |
13 |
13 |
body weight |
13 |
61 |
Extend your arms overhead, keeping them straight. |
13 |
| 13 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms overhead full sit-up (male).gif |
arms overhead full sit-up (male) |
23 |
hip flexors |
13 |
13 |
body weight |
13 |
62 |
Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is upright. |
13 |
| 13 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms overhead full sit-up (male).gif |
arms overhead full sit-up (male) |
24 |
lower back |
13 |
13 |
body weight |
13 |
62 |
Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is upright. |
13 |
| 13 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms overhead full sit-up (male).gif |
arms overhead full sit-up (male) |
23 |
hip flexors |
13 |
13 |
body weight |
13 |
63 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
13 |
| 13 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms overhead full sit-up (male).gif |
arms overhead full sit-up (male) |
24 |
lower back |
13 |
13 |
body weight |
13 |
63 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
13 |
| 13 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms overhead full sit-up (male).gif |
arms overhead full sit-up (male) |
23 |
hip flexors |
13 |
13 |
body weight |
13 |
64 |
Repeat for the desired number of repetitions. |
13 |
| 13 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\arms overhead full sit-up (male).gif |
arms overhead full sit-up (male) |
24 |
lower back |
13 |
13 |
body weight |
13 |
64 |
Repeat for the desired number of repetitions. |
13 |
| 14 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted chest dip (kneeling).gif |
assisted chest dip (kneeling) |
25 |
triceps |
14 |
14 |
leverage machine |
14 |
65 |
Adjust the machine to your desired height and secure your knees on the pad. |
14 |
| 14 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted chest dip (kneeling).gif |
assisted chest dip (kneeling) |
26 |
shoulders |
14 |
14 |
leverage machine |
14 |
65 |
Adjust the machine to your desired height and secure your knees on the pad. |
14 |
| 14 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted chest dip (kneeling).gif |
assisted chest dip (kneeling) |
25 |
triceps |
14 |
14 |
leverage machine |
14 |
66 |
Grasp the handles with your palms facing down and your arms fully extended. |
14 |
| 14 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted chest dip (kneeling).gif |
assisted chest dip (kneeling) |
26 |
shoulders |
14 |
14 |
leverage machine |
14 |
66 |
Grasp the handles with your palms facing down and your arms fully extended. |
14 |
| 14 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted chest dip (kneeling).gif |
assisted chest dip (kneeling) |
25 |
triceps |
14 |
14 |
leverage machine |
14 |
67 |
Lower your body by bending your elbows until your upper arms are parallel to the floor. |
14 |
| 14 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted chest dip (kneeling).gif |
assisted chest dip (kneeling) |
26 |
shoulders |
14 |
14 |
leverage machine |
14 |
67 |
Lower your body by bending your elbows until your upper arms are parallel to the floor. |
14 |
| 14 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted chest dip (kneeling).gif |
assisted chest dip (kneeling) |
25 |
triceps |
14 |
14 |
leverage machine |
14 |
68 |
Pause for a moment, then push yourself back up to the starting position. |
14 |
| 14 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted chest dip (kneeling).gif |
assisted chest dip (kneeling) |
26 |
shoulders |
14 |
14 |
leverage machine |
14 |
68 |
Pause for a moment, then push yourself back up to the starting position. |
14 |
| 14 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted chest dip (kneeling).gif |
assisted chest dip (kneeling) |
25 |
triceps |
14 |
14 |
leverage machine |
14 |
69 |
Repeat for the desired number of repetitions. |
14 |
| 14 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted chest dip (kneeling).gif |
assisted chest dip (kneeling) |
26 |
shoulders |
14 |
14 |
leverage machine |
14 |
69 |
Repeat for the desired number of repetitions. |
14 |
| 15 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise.gif |
assisted hanging knee raise |
27 |
hip flexors |
15 |
15 |
assisted |
15 |
70 |
Hang from a pull-up bar with your arms fully extended and your palms facing away from you. |
15 |
| 15 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise.gif |
assisted hanging knee raise |
27 |
hip flexors |
15 |
15 |
assisted |
15 |
71 |
Engage your core muscles and lift your knees towards your chest, bending at the hips and knees. |
15 |
| 15 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise.gif |
assisted hanging knee raise |
27 |
hip flexors |
15 |
15 |
assisted |
15 |
72 |
Pause for a moment at the top of the movement, squeezing your abs. |
15 |
| 15 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise.gif |
assisted hanging knee raise |
27 |
hip flexors |
15 |
15 |
assisted |
15 |
73 |
Slowly lower your legs back down to the starting position. |
15 |
| 15 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise.gif |
assisted hanging knee raise |
27 |
hip flexors |
15 |
15 |
assisted |
15 |
74 |
Repeat for the desired number of repetitions. |
15 |
| 16 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise with throw down.gif |
assisted hanging knee raise with throw down |
28 |
hip flexors |
16 |
16 |
assisted |
16 |
75 |
Hang from a pull-up bar with your arms fully extended and your palms facing away from you. |
16 |
| 16 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise with throw down.gif |
assisted hanging knee raise with throw down |
29 |
lower back |
16 |
16 |
assisted |
16 |
75 |
Hang from a pull-up bar with your arms fully extended and your palms facing away from you. |
16 |
| 16 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise with throw down.gif |
assisted hanging knee raise with throw down |
28 |
hip flexors |
16 |
16 |
assisted |
16 |
76 |
Engage your core and lift your knees towards your chest, keeping your legs together. |
16 |
| 16 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise with throw down.gif |
assisted hanging knee raise with throw down |
29 |
lower back |
16 |
16 |
assisted |
16 |
76 |
Engage your core and lift your knees towards your chest, keeping your legs together. |
16 |
| 16 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise with throw down.gif |
assisted hanging knee raise with throw down |
28 |
hip flexors |
16 |
16 |
assisted |
16 |
77 |
Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully. |
16 |
| 16 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise with throw down.gif |
assisted hanging knee raise with throw down |
29 |
lower back |
16 |
16 |
assisted |
16 |
77 |
Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully. |
16 |
| 16 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise with throw down.gif |
assisted hanging knee raise with throw down |
28 |
hip flexors |
16 |
16 |
assisted |
16 |
78 |
Allow your legs to swing back up and repeat the movement for the desired number of repetitions. |
16 |
| 16 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted hanging knee raise with throw down.gif |
assisted hanging knee raise with throw down |
29 |
lower back |
16 |
16 |
assisted |
16 |
78 |
Allow your legs to swing back up and repeat the movement for the desired number of repetitions. |
16 |
| 17 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying calves stretch.gif |
assisted lying calves stretch |
30 |
hamstrings |
17 |
17 |
assisted |
17 |
79 |
Lie on your back with your legs extended. |
17 |
| 17 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying calves stretch.gif |
assisted lying calves stretch |
30 |
hamstrings |
17 |
17 |
assisted |
17 |
80 |
Bend one knee and place your foot flat on the ground. |
17 |
| 17 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying calves stretch.gif |
assisted lying calves stretch |
30 |
hamstrings |
17 |
17 |
assisted |
17 |
81 |
Using your hands or a towel, gently pull your toes towards your body, feeling a stretch in your calf. |
17 |
| 17 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying calves stretch.gif |
assisted lying calves stretch |
30 |
hamstrings |
17 |
17 |
assisted |
17 |
82 |
Hold the stretch for 20-30 seconds. |
17 |
| 17 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying calves stretch.gif |
assisted lying calves stretch |
30 |
hamstrings |
17 |
17 |
assisted |
17 |
83 |
Release the stretch and repeat on the other leg. |
17 |
| 18 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying glutes stretch.gif |
assisted lying glutes stretch |
31 |
hamstrings |
18 |
18 |
assisted |
18 |
84 |
Lie on your back with your legs extended. |
18 |
| 18 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying glutes stretch.gif |
assisted lying glutes stretch |
31 |
hamstrings |
18 |
18 |
assisted |
18 |
85 |
Bend your right knee and place your right ankle on your left thigh, just above the knee. |
18 |
| 18 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying glutes stretch.gif |
assisted lying glutes stretch |
31 |
hamstrings |
18 |
18 |
assisted |
18 |
86 |
Grasp your left thigh with both hands and gently pull it towards your chest. |
18 |
| 18 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying glutes stretch.gif |
assisted lying glutes stretch |
31 |
hamstrings |
18 |
18 |
assisted |
18 |
87 |
Hold the stretch for 20-30 seconds. |
18 |
| 18 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying glutes stretch.gif |
assisted lying glutes stretch |
31 |
hamstrings |
18 |
18 |
assisted |
18 |
88 |
Release and repeat on the other side. |
18 |
| 19 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying gluteus and piriformis stretch.gif |
assisted lying gluteus and piriformis stretch |
32 |
hamstrings |
19 |
19 |
assisted |
19 |
89 |
Lie on your back with your legs extended. |
19 |
| 19 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying gluteus and piriformis stretch.gif |
assisted lying gluteus and piriformis stretch |
32 |
hamstrings |
19 |
19 |
assisted |
19 |
90 |
Bend your right knee and place your right ankle on your left thigh, just above the knee. |
19 |
| 19 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying gluteus and piriformis stretch.gif |
assisted lying gluteus and piriformis stretch |
32 |
hamstrings |
19 |
19 |
assisted |
19 |
91 |
Grasp your left thigh with both hands and gently pull it towards your chest. |
19 |
| 19 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying gluteus and piriformis stretch.gif |
assisted lying gluteus and piriformis stretch |
32 |
hamstrings |
19 |
19 |
assisted |
19 |
92 |
Hold the stretch for 20-30 seconds. |
19 |
| 19 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying gluteus and piriformis stretch.gif |
assisted lying gluteus and piriformis stretch |
32 |
hamstrings |
19 |
19 |
assisted |
19 |
93 |
Release the stretch and repeat on the other side. |
19 |
| 20 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif |
assisted lying leg raise with lateral throw down |
33 |
hip flexors |
20 |
20 |
assisted |
20 |
94 |
Lie flat on your back with your legs extended and your arms by your sides. |
20 |
| 20 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif |
assisted lying leg raise with lateral throw down |
34 |
obliques |
20 |
20 |
assisted |
20 |
94 |
Lie flat on your back with your legs extended and your arms by your sides. |
20 |
| 20 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif |
assisted lying leg raise with lateral throw down |
33 |
hip flexors |
20 |
20 |
assisted |
20 |
95 |
Place your hands under your glutes for support. |
20 |
| 20 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif |
assisted lying leg raise with lateral throw down |
34 |
obliques |
20 |
20 |
assisted |
20 |
95 |
Place your hands under your glutes for support. |
20 |
| 20 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif |
assisted lying leg raise with lateral throw down |
33 |
hip flexors |
20 |
20 |
assisted |
20 |
96 |
Engage your abs and lift your legs off the ground, keeping them straight. |
20 |
| 20 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif |
assisted lying leg raise with lateral throw down |
34 |
obliques |
20 |
20 |
assisted |
20 |
96 |
Engage your abs and lift your legs off the ground, keeping them straight. |
20 |
| 20 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif |
assisted lying leg raise with lateral throw down |
33 |
hip flexors |
20 |
20 |
assisted |
20 |
97 |
While keeping your legs together, lower them to one side until they are a few inches above the ground. |
20 |
| 20 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif |
assisted lying leg raise with lateral throw down |
34 |
obliques |
20 |
20 |
assisted |
20 |
97 |
While keeping your legs together, lower them to one side until they are a few inches above the ground. |
20 |
| 20 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif |
assisted lying leg raise with lateral throw down |
33 |
hip flexors |
20 |
20 |
assisted |
20 |
98 |
Pause for a moment, then lift your legs back to the starting position. |
20 |
| 20 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif |
assisted lying leg raise with lateral throw down |
34 |
obliques |
20 |
20 |
assisted |
20 |
98 |
Pause for a moment, then lift your legs back to the starting position. |
20 |
| 20 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif |
assisted lying leg raise with lateral throw down |
33 |
hip flexors |
20 |
20 |
assisted |
20 |
99 |
Repeat the movement to the other side. |
20 |
| 20 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif |
assisted lying leg raise with lateral throw down |
34 |
obliques |
20 |
20 |
assisted |
20 |
99 |
Repeat the movement to the other side. |
20 |
| 20 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif |
assisted lying leg raise with lateral throw down |
33 |
hip flexors |
20 |
20 |
assisted |
20 |
100 |
Continue alternating sides for the desired number of repetitions. |
20 |
| 20 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with lateral throw down.gif |
assisted lying leg raise with lateral throw down |
34 |
obliques |
20 |
20 |
assisted |
20 |
100 |
Continue alternating sides for the desired number of repetitions. |
20 |
| 21 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif |
assisted lying leg raise with throw down |
35 |
hip flexors |
21 |
21 |
assisted |
21 |
101 |
Lie flat on your back with your legs extended and your arms by your sides. |
21 |
| 21 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif |
assisted lying leg raise with throw down |
36 |
quadriceps |
21 |
21 |
assisted |
21 |
101 |
Lie flat on your back with your legs extended and your arms by your sides. |
21 |
| 21 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif |
assisted lying leg raise with throw down |
35 |
hip flexors |
21 |
21 |
assisted |
21 |
102 |
Place your hands under your glutes for support. |
21 |
| 21 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif |
assisted lying leg raise with throw down |
36 |
quadriceps |
21 |
21 |
assisted |
21 |
102 |
Place your hands under your glutes for support. |
21 |
| 21 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif |
assisted lying leg raise with throw down |
35 |
hip flexors |
21 |
21 |
assisted |
21 |
103 |
Engage your core and lift your legs off the ground, keeping them straight. |
21 |
| 21 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif |
assisted lying leg raise with throw down |
36 |
quadriceps |
21 |
21 |
assisted |
21 |
103 |
Engage your core and lift your legs off the ground, keeping them straight. |
21 |
| 21 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif |
assisted lying leg raise with throw down |
35 |
hip flexors |
21 |
21 |
assisted |
21 |
104 |
Raise your legs until they are perpendicular to the ground. |
21 |
| 21 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif |
assisted lying leg raise with throw down |
36 |
quadriceps |
21 |
21 |
assisted |
21 |
104 |
Raise your legs until they are perpendicular to the ground. |
21 |
| 21 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif |
assisted lying leg raise with throw down |
35 |
hip flexors |
21 |
21 |
assisted |
21 |
105 |
Lower your legs back down to the starting position. |
21 |
| 21 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif |
assisted lying leg raise with throw down |
36 |
quadriceps |
21 |
21 |
assisted |
21 |
105 |
Lower your legs back down to the starting position. |
21 |
| 21 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif |
assisted lying leg raise with throw down |
35 |
hip flexors |
21 |
21 |
assisted |
21 |
106 |
Simultaneously, throw your legs down towards the ground, keeping them straight. |
21 |
| 21 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif |
assisted lying leg raise with throw down |
36 |
quadriceps |
21 |
21 |
assisted |
21 |
106 |
Simultaneously, throw your legs down towards the ground, keeping them straight. |
21 |
| 21 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif |
assisted lying leg raise with throw down |
35 |
hip flexors |
21 |
21 |
assisted |
21 |
107 |
Raise your legs back up to the starting position. |
21 |
| 21 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif |
assisted lying leg raise with throw down |
36 |
quadriceps |
21 |
21 |
assisted |
21 |
107 |
Raise your legs back up to the starting position. |
21 |
| 21 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif |
assisted lying leg raise with throw down |
35 |
hip flexors |
21 |
21 |
assisted |
21 |
108 |
Repeat for the desired number of repetitions. |
21 |
| 21 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted lying leg raise with throw down.gif |
assisted lying leg raise with throw down |
36 |
quadriceps |
21 |
21 |
assisted |
21 |
108 |
Repeat for the desired number of repetitions. |
21 |
| 22 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif |
assisted motion russian twist |
37 |
obliques |
22 |
22 |
medicine ball |
22 |
109 |
Sit on the ground with your knees bent and feet flat on the floor. |
22 |
| 22 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif |
assisted motion russian twist |
38 |
lower back |
22 |
22 |
medicine ball |
22 |
109 |
Sit on the ground with your knees bent and feet flat on the floor. |
22 |
| 22 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif |
assisted motion russian twist |
37 |
obliques |
22 |
22 |
medicine ball |
22 |
110 |
Hold the medicine ball with both hands in front of your chest. |
22 |
| 22 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif |
assisted motion russian twist |
38 |
lower back |
22 |
22 |
medicine ball |
22 |
110 |
Hold the medicine ball with both hands in front of your chest. |
22 |
| 22 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif |
assisted motion russian twist |
37 |
obliques |
22 |
22 |
medicine ball |
22 |
111 |
Lean back slightly, engaging your abs and keeping your back straight. |
22 |
| 22 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif |
assisted motion russian twist |
38 |
lower back |
22 |
22 |
medicine ball |
22 |
111 |
Lean back slightly, engaging your abs and keeping your back straight. |
22 |
| 22 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif |
assisted motion russian twist |
37 |
obliques |
22 |
22 |
medicine ball |
22 |
112 |
Slowly twist your torso to the right, bringing the medicine ball towards the right side of your body. |
22 |
| 22 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif |
assisted motion russian twist |
38 |
lower back |
22 |
22 |
medicine ball |
22 |
112 |
Slowly twist your torso to the right, bringing the medicine ball towards the right side of your body. |
22 |
| 22 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif |
assisted motion russian twist |
37 |
obliques |
22 |
22 |
medicine ball |
22 |
113 |
Pause for a moment, then twist your torso to the left, bringing the medicine ball towards the left side of your body. |
22 |
| 22 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif |
assisted motion russian twist |
38 |
lower back |
22 |
22 |
medicine ball |
22 |
113 |
Pause for a moment, then twist your torso to the left, bringing the medicine ball towards the left side of your body. |
22 |
| 22 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif |
assisted motion russian twist |
37 |
obliques |
22 |
22 |
medicine ball |
22 |
114 |
Continue alternating sides for the desired number of repetitions. |
22 |
| 22 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted motion russian twist.gif |
assisted motion russian twist |
38 |
lower back |
22 |
22 |
medicine ball |
22 |
114 |
Continue alternating sides for the desired number of repetitions. |
22 |
| 23 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif |
assisted parallel close grip pull-up |
39 |
biceps |
23 |
23 |
leverage machine |
23 |
115 |
Adjust the machine to your desired weight and height. |
23 |
| 23 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif |
assisted parallel close grip pull-up |
40 |
forearms |
23 |
23 |
leverage machine |
23 |
115 |
Adjust the machine to your desired weight and height. |
23 |
| 23 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif |
assisted parallel close grip pull-up |
39 |
biceps |
23 |
23 |
leverage machine |
23 |
116 |
Place your hands on the parallel bars with a close grip, palms facing each other. |
23 |
| 23 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif |
assisted parallel close grip pull-up |
40 |
forearms |
23 |
23 |
leverage machine |
23 |
116 |
Place your hands on the parallel bars with a close grip, palms facing each other. |
23 |
| 23 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif |
assisted parallel close grip pull-up |
39 |
biceps |
23 |
23 |
leverage machine |
23 |
117 |
Hang from the bars with your arms fully extended and your feet off the ground. |
23 |
| 23 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif |
assisted parallel close grip pull-up |
40 |
forearms |
23 |
23 |
leverage machine |
23 |
117 |
Hang from the bars with your arms fully extended and your feet off the ground. |
23 |
| 23 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif |
assisted parallel close grip pull-up |
39 |
biceps |
23 |
23 |
leverage machine |
23 |
118 |
Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your body. |
23 |
| 23 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif |
assisted parallel close grip pull-up |
40 |
forearms |
23 |
23 |
leverage machine |
23 |
118 |
Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your body. |
23 |
| 23 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif |
assisted parallel close grip pull-up |
39 |
biceps |
23 |
23 |
leverage machine |
23 |
119 |
Continue pulling until your chin is above the bars. |
23 |
| 23 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif |
assisted parallel close grip pull-up |
40 |
forearms |
23 |
23 |
leverage machine |
23 |
119 |
Continue pulling until your chin is above the bars. |
23 |
| 23 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif |
assisted parallel close grip pull-up |
39 |
biceps |
23 |
23 |
leverage machine |
23 |
120 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
23 |
| 23 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif |
assisted parallel close grip pull-up |
40 |
forearms |
23 |
23 |
leverage machine |
23 |
120 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
23 |
| 23 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif |
assisted parallel close grip pull-up |
39 |
biceps |
23 |
23 |
leverage machine |
23 |
121 |
Repeat for the desired number of repetitions. |
23 |
| 23 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted parallel close grip pull-up.gif |
assisted parallel close grip pull-up |
40 |
forearms |
23 |
23 |
leverage machine |
23 |
121 |
Repeat for the desired number of repetitions. |
23 |
| 24 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone hamstring.gif |
assisted prone hamstring |
41 |
glutes |
24 |
24 |
assisted |
24 |
122 |
Lie face down on a mat or bench with your legs fully extended. |
24 |
| 24 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone hamstring.gif |
assisted prone hamstring |
42 |
lower back |
24 |
24 |
assisted |
24 |
122 |
Lie face down on a mat or bench with your legs fully extended. |
24 |
| 24 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone hamstring.gif |
assisted prone hamstring |
41 |
glutes |
24 |
24 |
assisted |
24 |
123 |
Have a partner or use a resistance band to secure your ankles. |
24 |
| 24 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone hamstring.gif |
assisted prone hamstring |
42 |
lower back |
24 |
24 |
assisted |
24 |
123 |
Have a partner or use a resistance band to secure your ankles. |
24 |
| 24 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone hamstring.gif |
assisted prone hamstring |
41 |
glutes |
24 |
24 |
assisted |
24 |
124 |
Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight. |
24 |
| 24 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone hamstring.gif |
assisted prone hamstring |
42 |
lower back |
24 |
24 |
assisted |
24 |
124 |
Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight. |
24 |
| 24 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone hamstring.gif |
assisted prone hamstring |
41 |
glutes |
24 |
24 |
assisted |
24 |
125 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
24 |
| 24 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone hamstring.gif |
assisted prone hamstring |
42 |
lower back |
24 |
24 |
assisted |
24 |
125 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
24 |
| 24 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone hamstring.gif |
assisted prone hamstring |
41 |
glutes |
24 |
24 |
assisted |
24 |
126 |
Repeat for the desired number of repetitions. |
24 |
| 24 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone hamstring.gif |
assisted prone hamstring |
42 |
lower back |
24 |
24 |
assisted |
24 |
126 |
Repeat for the desired number of repetitions. |
24 |
| 25 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone lying quads stretch.gif |
assisted prone lying quads stretch |
43 |
hamstrings |
25 |
25 |
assisted |
25 |
127 |
Lie face down on the ground with your legs extended. |
25 |
| 25 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone lying quads stretch.gif |
assisted prone lying quads stretch |
44 |
glutes |
25 |
25 |
assisted |
25 |
127 |
Lie face down on the ground with your legs extended. |
25 |
| 25 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone lying quads stretch.gif |
assisted prone lying quads stretch |
43 |
hamstrings |
25 |
25 |
assisted |
25 |
128 |
Bend your left knee and reach back with your left hand to grab your left foot or ankle. |
25 |
| 25 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone lying quads stretch.gif |
assisted prone lying quads stretch |
44 |
glutes |
25 |
25 |
assisted |
25 |
128 |
Bend your left knee and reach back with your left hand to grab your left foot or ankle. |
25 |
| 25 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone lying quads stretch.gif |
assisted prone lying quads stretch |
43 |
hamstrings |
25 |
25 |
assisted |
25 |
129 |
Gently pull your left foot towards your glutes, feeling a stretch in your left quad. |
25 |
| 25 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone lying quads stretch.gif |
assisted prone lying quads stretch |
44 |
glutes |
25 |
25 |
assisted |
25 |
129 |
Gently pull your left foot towards your glutes, feeling a stretch in your left quad. |
25 |
| 25 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone lying quads stretch.gif |
assisted prone lying quads stretch |
43 |
hamstrings |
25 |
25 |
assisted |
25 |
130 |
Hold the stretch for 20-30 seconds, then release. |
25 |
| 25 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone lying quads stretch.gif |
assisted prone lying quads stretch |
44 |
glutes |
25 |
25 |
assisted |
25 |
130 |
Hold the stretch for 20-30 seconds, then release. |
25 |
| 25 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone lying quads stretch.gif |
assisted prone lying quads stretch |
43 |
hamstrings |
25 |
25 |
assisted |
25 |
131 |
Repeat with your right leg. |
25 |
| 25 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone lying quads stretch.gif |
assisted prone lying quads stretch |
44 |
glutes |
25 |
25 |
assisted |
25 |
131 |
Repeat with your right leg. |
25 |
| 26 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone rectus femoris stretch.gif |
assisted prone rectus femoris stretch |
45 |
quadriceps |
26 |
26 |
assisted |
26 |
132 |
Lie face down on the ground with your legs straight. |
26 |
| 26 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone rectus femoris stretch.gif |
assisted prone rectus femoris stretch |
45 |
quadriceps |
26 |
26 |
assisted |
26 |
133 |
Bend your right knee and reach back with your right hand to grab your right foot or ankle. |
26 |
| 26 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone rectus femoris stretch.gif |
assisted prone rectus femoris stretch |
45 |
quadriceps |
26 |
26 |
assisted |
26 |
134 |
Gently pull your right foot or ankle towards your glutes, feeling a stretch in the front of your right thigh. |
26 |
| 26 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone rectus femoris stretch.gif |
assisted prone rectus femoris stretch |
45 |
quadriceps |
26 |
26 |
assisted |
26 |
135 |
Hold the stretch for 20-30 seconds. |
26 |
| 26 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted prone rectus femoris stretch.gif |
assisted prone rectus femoris stretch |
45 |
quadriceps |
26 |
26 |
assisted |
26 |
136 |
Release and repeat on the other side. |
26 |
| 27 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif |
assisted pull-up |
46 |
biceps |
27 |
27 |
leverage machine |
27 |
137 |
Adjust the machine to your desired weight and height settings. |
27 |
| 27 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif |
assisted pull-up |
47 |
forearms |
27 |
27 |
leverage machine |
27 |
137 |
Adjust the machine to your desired weight and height settings. |
27 |
| 27 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif |
assisted pull-up |
46 |
biceps |
27 |
27 |
leverage machine |
27 |
138 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
27 |
| 27 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif |
assisted pull-up |
47 |
forearms |
27 |
27 |
leverage machine |
27 |
138 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
27 |
| 27 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif |
assisted pull-up |
46 |
biceps |
27 |
27 |
leverage machine |
27 |
139 |
Hang with your arms fully extended and your feet off the ground. |
27 |
| 27 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif |
assisted pull-up |
47 |
forearms |
27 |
27 |
leverage machine |
27 |
139 |
Hang with your arms fully extended and your feet off the ground. |
27 |
| 27 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif |
assisted pull-up |
46 |
biceps |
27 |
27 |
leverage machine |
27 |
140 |
Engage your back muscles and pull your body up towards the handles, keeping your elbows close to your body. |
27 |
| 27 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif |
assisted pull-up |
47 |
forearms |
27 |
27 |
leverage machine |
27 |
140 |
Engage your back muscles and pull your body up towards the handles, keeping your elbows close to your body. |
27 |
| 27 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif |
assisted pull-up |
46 |
biceps |
27 |
27 |
leverage machine |
27 |
141 |
Continue pulling until your chin is above the handles. |
27 |
| 27 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif |
assisted pull-up |
47 |
forearms |
27 |
27 |
leverage machine |
27 |
141 |
Continue pulling until your chin is above the handles. |
27 |
| 27 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif |
assisted pull-up |
46 |
biceps |
27 |
27 |
leverage machine |
27 |
142 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
27 |
| 27 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif |
assisted pull-up |
47 |
forearms |
27 |
27 |
leverage machine |
27 |
142 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
27 |
| 27 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif |
assisted pull-up |
46 |
biceps |
27 |
27 |
leverage machine |
27 |
143 |
Repeat for the desired number of repetitions. |
27 |
| 27 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted pull-up.gif |
assisted pull-up |
47 |
forearms |
27 |
27 |
leverage machine |
27 |
143 |
Repeat for the desired number of repetitions. |
27 |
| 28 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted seated pectoralis major stretch with stability ball.gif |
assisted seated pectoralis major stretch with stability ball |
48 |
shoulders |
28 |
28 |
assisted |
28 |
144 |
Sit on a stability ball with your feet flat on the ground and your back straight. |
28 |
| 28 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted seated pectoralis major stretch with stability ball.gif |
assisted seated pectoralis major stretch with stability ball |
49 |
triceps |
28 |
28 |
assisted |
28 |
144 |
Sit on a stability ball with your feet flat on the ground and your back straight. |
28 |
| 28 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted seated pectoralis major stretch with stability ball.gif |
assisted seated pectoralis major stretch with stability ball |
48 |
shoulders |
28 |
28 |
assisted |
28 |
145 |
Hold a stability ball with both hands and extend your arms straight out in front of you. |
28 |
| 28 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted seated pectoralis major stretch with stability ball.gif |
assisted seated pectoralis major stretch with stability ball |
49 |
triceps |
28 |
28 |
assisted |
28 |
145 |
Hold a stability ball with both hands and extend your arms straight out in front of you. |
28 |
| 28 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted seated pectoralis major stretch with stability ball.gif |
assisted seated pectoralis major stretch with stability ball |
48 |
shoulders |
28 |
28 |
assisted |
28 |
146 |
Slowly lower the stability ball towards your chest, feeling a stretch in your pectoral muscles. |
28 |
| 28 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted seated pectoralis major stretch with stability ball.gif |
assisted seated pectoralis major stretch with stability ball |
49 |
triceps |
28 |
28 |
assisted |
28 |
146 |
Slowly lower the stability ball towards your chest, feeling a stretch in your pectoral muscles. |
28 |
| 28 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted seated pectoralis major stretch with stability ball.gif |
assisted seated pectoralis major stretch with stability ball |
48 |
shoulders |
28 |
28 |
assisted |
28 |
147 |
Hold the stretch for a few seconds, then slowly return to the starting position. |
28 |
| 28 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted seated pectoralis major stretch with stability ball.gif |
assisted seated pectoralis major stretch with stability ball |
49 |
triceps |
28 |
28 |
assisted |
28 |
147 |
Hold the stretch for a few seconds, then slowly return to the starting position. |
28 |
| 28 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted seated pectoralis major stretch with stability ball.gif |
assisted seated pectoralis major stretch with stability ball |
48 |
shoulders |
28 |
28 |
assisted |
28 |
148 |
Repeat for the desired number of repetitions. |
28 |
| 28 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted seated pectoralis major stretch with stability ball.gif |
assisted seated pectoralis major stretch with stability ball |
49 |
triceps |
28 |
28 |
assisted |
28 |
148 |
Repeat for the desired number of repetitions. |
28 |
| 29 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif |
assisted side lying adductor stretch |
50 |
hamstrings |
29 |
29 |
assisted |
29 |
149 |
Lie on your side with your legs straight and stacked on top of each other. |
29 |
| 29 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif |
assisted side lying adductor stretch |
51 |
glutes |
29 |
29 |
assisted |
29 |
149 |
Lie on your side with your legs straight and stacked on top of each other. |
29 |
| 29 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif |
assisted side lying adductor stretch |
50 |
hamstrings |
29 |
29 |
assisted |
29 |
150 |
Bend your bottom leg slightly for stability. |
29 |
| 29 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif |
assisted side lying adductor stretch |
51 |
glutes |
29 |
29 |
assisted |
29 |
150 |
Bend your bottom leg slightly for stability. |
29 |
| 29 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif |
assisted side lying adductor stretch |
50 |
hamstrings |
29 |
29 |
assisted |
29 |
151 |
Place your top foot on a stable surface, such as a bench or step. |
29 |
| 29 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif |
assisted side lying adductor stretch |
51 |
glutes |
29 |
29 |
assisted |
29 |
151 |
Place your top foot on a stable surface, such as a bench or step. |
29 |
| 29 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif |
assisted side lying adductor stretch |
50 |
hamstrings |
29 |
29 |
assisted |
29 |
152 |
Keeping your top leg straight, slowly lower it towards the ground, feeling a stretch in your inner thigh. |
29 |
| 29 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif |
assisted side lying adductor stretch |
51 |
glutes |
29 |
29 |
assisted |
29 |
152 |
Keeping your top leg straight, slowly lower it towards the ground, feeling a stretch in your inner thigh. |
29 |
| 29 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif |
assisted side lying adductor stretch |
50 |
hamstrings |
29 |
29 |
assisted |
29 |
153 |
Hold the stretch for 20-30 seconds. |
29 |
| 29 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif |
assisted side lying adductor stretch |
51 |
glutes |
29 |
29 |
assisted |
29 |
153 |
Hold the stretch for 20-30 seconds. |
29 |
| 29 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif |
assisted side lying adductor stretch |
50 |
hamstrings |
29 |
29 |
assisted |
29 |
154 |
Return to the starting position and repeat on the other side. |
29 |
| 29 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted side lying adductor stretch.gif |
assisted side lying adductor stretch |
51 |
glutes |
29 |
29 |
assisted |
29 |
154 |
Return to the starting position and repeat on the other side. |
29 |
| 30 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted sit-up.gif |
assisted sit-up |
52 |
hip flexors |
30 |
30 |
assisted |
30 |
155 |
Sit on the edge of a bench or have someone hold your feet down. |
30 |
| 30 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted sit-up.gif |
assisted sit-up |
52 |
hip flexors |
30 |
30 |
assisted |
30 |
156 |
Lie flat on your back with your knees bent and feet flat on the ground. |
30 |
| 30 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted sit-up.gif |
assisted sit-up |
52 |
hip flexors |
30 |
30 |
assisted |
30 |
157 |
Place your hands behind your head with your elbows pointing outwards. |
30 |
| 30 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted sit-up.gif |
assisted sit-up |
52 |
hip flexors |
30 |
30 |
assisted |
30 |
158 |
Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. |
30 |
| 30 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted sit-up.gif |
assisted sit-up |
52 |
hip flexors |
30 |
30 |
assisted |
30 |
159 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
30 |
| 30 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted sit-up.gif |
assisted sit-up |
52 |
hip flexors |
30 |
30 |
assisted |
30 |
160 |
Repeat for the desired number of repetitions. |
30 |
| 31 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif |
assisted standing chin-up |
53 |
biceps |
31 |
31 |
leverage machine |
31 |
161 |
Adjust the machine to your desired assistance level. |
31 |
| 31 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif |
assisted standing chin-up |
54 |
forearms |
31 |
31 |
leverage machine |
31 |
161 |
Adjust the machine to your desired assistance level. |
31 |
| 31 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif |
assisted standing chin-up |
53 |
biceps |
31 |
31 |
leverage machine |
31 |
162 |
Stand on the foot platform and grip the handles with an overhand grip, slightly wider than shoulder-width apart. |
31 |
| 31 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif |
assisted standing chin-up |
54 |
forearms |
31 |
31 |
leverage machine |
31 |
162 |
Stand on the foot platform and grip the handles with an overhand grip, slightly wider than shoulder-width apart. |
31 |
| 31 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif |
assisted standing chin-up |
53 |
biceps |
31 |
31 |
leverage machine |
31 |
163 |
Keep your chest up and shoulders back, engage your core, and slightly bend your knees. |
31 |
| 31 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif |
assisted standing chin-up |
54 |
forearms |
31 |
31 |
leverage machine |
31 |
163 |
Keep your chest up and shoulders back, engage your core, and slightly bend your knees. |
31 |
| 31 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif |
assisted standing chin-up |
53 |
biceps |
31 |
31 |
leverage machine |
31 |
164 |
Pull your body up by flexing your elbows and driving your elbows down towards your sides. |
31 |
| 31 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif |
assisted standing chin-up |
54 |
forearms |
31 |
31 |
leverage machine |
31 |
164 |
Pull your body up by flexing your elbows and driving your elbows down towards your sides. |
31 |
| 31 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif |
assisted standing chin-up |
53 |
biceps |
31 |
31 |
leverage machine |
31 |
165 |
Continue pulling until your chin is above the bar. |
31 |
| 31 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif |
assisted standing chin-up |
54 |
forearms |
31 |
31 |
leverage machine |
31 |
165 |
Continue pulling until your chin is above the bar. |
31 |
| 31 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif |
assisted standing chin-up |
53 |
biceps |
31 |
31 |
leverage machine |
31 |
166 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
31 |
| 31 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif |
assisted standing chin-up |
54 |
forearms |
31 |
31 |
leverage machine |
31 |
166 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
31 |
| 31 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif |
assisted standing chin-up |
53 |
biceps |
31 |
31 |
leverage machine |
31 |
167 |
Repeat for the desired number of repetitions. |
31 |
| 31 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing chin-up.gif |
assisted standing chin-up |
54 |
forearms |
31 |
31 |
leverage machine |
31 |
167 |
Repeat for the desired number of repetitions. |
31 |
| 32 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif |
assisted standing pull-up |
55 |
biceps |
32 |
32 |
leverage machine |
32 |
168 |
Adjust the machine to your desired weight and height settings. |
32 |
| 32 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif |
assisted standing pull-up |
56 |
forearms |
32 |
32 |
leverage machine |
32 |
168 |
Adjust the machine to your desired weight and height settings. |
32 |
| 32 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif |
assisted standing pull-up |
55 |
biceps |
32 |
32 |
leverage machine |
32 |
169 |
Stand facing the machine with your feet shoulder-width apart. |
32 |
| 32 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif |
assisted standing pull-up |
56 |
forearms |
32 |
32 |
leverage machine |
32 |
169 |
Stand facing the machine with your feet shoulder-width apart. |
32 |
| 32 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif |
assisted standing pull-up |
55 |
biceps |
32 |
32 |
leverage machine |
32 |
170 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
32 |
| 32 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif |
assisted standing pull-up |
56 |
forearms |
32 |
32 |
leverage machine |
32 |
170 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
32 |
| 32 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif |
assisted standing pull-up |
55 |
biceps |
32 |
32 |
leverage machine |
32 |
171 |
Engage your lats and biceps, and pull yourself up towards the handles. |
32 |
| 32 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif |
assisted standing pull-up |
56 |
forearms |
32 |
32 |
leverage machine |
32 |
171 |
Engage your lats and biceps, and pull yourself up towards the handles. |
32 |
| 32 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif |
assisted standing pull-up |
55 |
biceps |
32 |
32 |
leverage machine |
32 |
172 |
Pause for a moment at the top, squeezing your back muscles. |
32 |
| 32 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif |
assisted standing pull-up |
56 |
forearms |
32 |
32 |
leverage machine |
32 |
172 |
Pause for a moment at the top, squeezing your back muscles. |
32 |
| 32 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif |
assisted standing pull-up |
55 |
biceps |
32 |
32 |
leverage machine |
32 |
173 |
Slowly lower yourself back down to the starting position. |
32 |
| 32 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif |
assisted standing pull-up |
56 |
forearms |
32 |
32 |
leverage machine |
32 |
173 |
Slowly lower yourself back down to the starting position. |
32 |
| 32 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif |
assisted standing pull-up |
55 |
biceps |
32 |
32 |
leverage machine |
32 |
174 |
Repeat for the desired number of repetitions. |
32 |
| 32 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing pull-up.gif |
assisted standing pull-up |
56 |
forearms |
32 |
32 |
leverage machine |
32 |
174 |
Repeat for the desired number of repetitions. |
32 |
| 33 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing triceps extension (with towel).gif |
assisted standing triceps extension (with towel) |
57 |
shoulders |
33 |
33 |
assisted |
33 |
175 |
Stand with your feet shoulder-width apart and hold a towel with both hands behind your head. |
33 |
| 33 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing triceps extension (with towel).gif |
assisted standing triceps extension (with towel) |
57 |
shoulders |
33 |
33 |
assisted |
33 |
176 |
Keep your elbows close to your ears and your upper arms stationary. |
33 |
| 33 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing triceps extension (with towel).gif |
assisted standing triceps extension (with towel) |
57 |
shoulders |
33 |
33 |
assisted |
33 |
177 |
Slowly extend your forearms upward, squeezing your triceps at the top. |
33 |
| 33 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing triceps extension (with towel).gif |
assisted standing triceps extension (with towel) |
57 |
shoulders |
33 |
33 |
assisted |
33 |
178 |
Pause for a moment, then slowly lower the towel back down to the starting position. |
33 |
| 33 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted standing triceps extension (with towel).gif |
assisted standing triceps extension (with towel) |
57 |
shoulders |
33 |
33 |
assisted |
33 |
179 |
Repeat for the desired number of repetitions. |
33 |
| 34 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted triceps dip (kneeling).gif |
assisted triceps dip (kneeling) |
58 |
chest |
34 |
34 |
leverage machine |
34 |
180 |
Adjust the machine to your desired weight and height. |
34 |
| 34 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted triceps dip (kneeling).gif |
assisted triceps dip (kneeling) |
59 |
shoulders |
34 |
34 |
leverage machine |
34 |
180 |
Adjust the machine to your desired weight and height. |
34 |
| 34 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted triceps dip (kneeling).gif |
assisted triceps dip (kneeling) |
58 |
chest |
34 |
34 |
leverage machine |
34 |
181 |
Kneel down on the pad facing the machine, with your hands gripping the handles. |
34 |
| 34 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted triceps dip (kneeling).gif |
assisted triceps dip (kneeling) |
59 |
shoulders |
34 |
34 |
leverage machine |
34 |
181 |
Kneel down on the pad facing the machine, with your hands gripping the handles. |
34 |
| 34 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted triceps dip (kneeling).gif |
assisted triceps dip (kneeling) |
58 |
chest |
34 |
34 |
leverage machine |
34 |
182 |
Lower your body by bending your elbows, keeping your back straight and close to the machine. |
34 |
| 34 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted triceps dip (kneeling).gif |
assisted triceps dip (kneeling) |
59 |
shoulders |
34 |
34 |
leverage machine |
34 |
182 |
Lower your body by bending your elbows, keeping your back straight and close to the machine. |
34 |
| 34 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted triceps dip (kneeling).gif |
assisted triceps dip (kneeling) |
58 |
chest |
34 |
34 |
leverage machine |
34 |
183 |
Pause for a moment at the bottom, then push yourself back up to the starting position. |
34 |
| 34 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted triceps dip (kneeling).gif |
assisted triceps dip (kneeling) |
59 |
shoulders |
34 |
34 |
leverage machine |
34 |
183 |
Pause for a moment at the bottom, then push yourself back up to the starting position. |
34 |
| 34 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted triceps dip (kneeling).gif |
assisted triceps dip (kneeling) |
58 |
chest |
34 |
34 |
leverage machine |
34 |
184 |
Repeat for the desired number of repetitions. |
34 |
| 34 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted triceps dip (kneeling).gif |
assisted triceps dip (kneeling) |
59 |
shoulders |
34 |
34 |
leverage machine |
34 |
184 |
Repeat for the desired number of repetitions. |
34 |
| 35 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted wide-grip chest dip (kneeling).gif |
assisted wide-grip chest dip (kneeling) |
60 |
triceps |
35 |
35 |
leverage machine |
35 |
185 |
Adjust the machine to your desired height and secure your knees on the pad. |
35 |
| 35 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted wide-grip chest dip (kneeling).gif |
assisted wide-grip chest dip (kneeling) |
61 |
shoulders |
35 |
35 |
leverage machine |
35 |
185 |
Adjust the machine to your desired height and secure your knees on the pad. |
35 |
| 35 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted wide-grip chest dip (kneeling).gif |
assisted wide-grip chest dip (kneeling) |
60 |
triceps |
35 |
35 |
leverage machine |
35 |
186 |
Grasp the handles with a wide grip and keep your elbows slightly bent. |
35 |
| 35 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted wide-grip chest dip (kneeling).gif |
assisted wide-grip chest dip (kneeling) |
61 |
shoulders |
35 |
35 |
leverage machine |
35 |
186 |
Grasp the handles with a wide grip and keep your elbows slightly bent. |
35 |
| 35 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted wide-grip chest dip (kneeling).gif |
assisted wide-grip chest dip (kneeling) |
60 |
triceps |
35 |
35 |
leverage machine |
35 |
187 |
Lower your body by bending your elbows until your upper arms are parallel to the floor. |
35 |
| 35 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted wide-grip chest dip (kneeling).gif |
assisted wide-grip chest dip (kneeling) |
61 |
shoulders |
35 |
35 |
leverage machine |
35 |
187 |
Lower your body by bending your elbows until your upper arms are parallel to the floor. |
35 |
| 35 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted wide-grip chest dip (kneeling).gif |
assisted wide-grip chest dip (kneeling) |
60 |
triceps |
35 |
35 |
leverage machine |
35 |
188 |
Push yourself back up to the starting position by extending your arms. |
35 |
| 35 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted wide-grip chest dip (kneeling).gif |
assisted wide-grip chest dip (kneeling) |
61 |
shoulders |
35 |
35 |
leverage machine |
35 |
188 |
Push yourself back up to the starting position by extending your arms. |
35 |
| 35 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted wide-grip chest dip (kneeling).gif |
assisted wide-grip chest dip (kneeling) |
60 |
triceps |
35 |
35 |
leverage machine |
35 |
189 |
Repeat for the desired number of repetitions. |
35 |
| 35 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\assisted wide-grip chest dip (kneeling).gif |
assisted wide-grip chest dip (kneeling) |
61 |
shoulders |
35 |
35 |
leverage machine |
35 |
189 |
Repeat for the desired number of repetitions. |
35 |
| 36 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif |
astride jumps (male) |
62 |
quadriceps |
36 |
36 |
body weight |
36 |
190 |
Stand with your feet shoulder-width apart. |
36 |
| 36 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif |
astride jumps (male) |
63 |
hamstrings |
36 |
36 |
body weight |
36 |
190 |
Stand with your feet shoulder-width apart. |
36 |
| 36 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif |
astride jumps (male) |
64 |
calves |
36 |
36 |
body weight |
36 |
190 |
Stand with your feet shoulder-width apart. |
36 |
| 36 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif |
astride jumps (male) |
62 |
quadriceps |
36 |
36 |
body weight |
36 |
191 |
Bend your knees and lower your body into a squat position. |
36 |
| 36 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif |
astride jumps (male) |
63 |
hamstrings |
36 |
36 |
body weight |
36 |
191 |
Bend your knees and lower your body into a squat position. |
36 |
| 36 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif |
astride jumps (male) |
64 |
calves |
36 |
36 |
body weight |
36 |
191 |
Bend your knees and lower your body into a squat position. |
36 |
| 36 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif |
astride jumps (male) |
62 |
quadriceps |
36 |
36 |
body weight |
36 |
192 |
Jump explosively upwards, extending your legs and arms. |
36 |
| 36 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif |
astride jumps (male) |
63 |
hamstrings |
36 |
36 |
body weight |
36 |
192 |
Jump explosively upwards, extending your legs and arms. |
36 |
| 36 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif |
astride jumps (male) |
64 |
calves |
36 |
36 |
body weight |
36 |
192 |
Jump explosively upwards, extending your legs and arms. |
36 |
| 36 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif |
astride jumps (male) |
62 |
quadriceps |
36 |
36 |
body weight |
36 |
193 |
While in the air, spread your legs apart and bring your arms out to the sides. |
36 |
| 36 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif |
astride jumps (male) |
63 |
hamstrings |
36 |
36 |
body weight |
36 |
193 |
While in the air, spread your legs apart and bring your arms out to the sides. |
36 |
| 36 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif |
astride jumps (male) |
64 |
calves |
36 |
36 |
body weight |
36 |
193 |
While in the air, spread your legs apart and bring your arms out to the sides. |
36 |
| 36 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif |
astride jumps (male) |
62 |
quadriceps |
36 |
36 |
body weight |
36 |
194 |
Land softly with your feet shoulder-width apart, bending your knees to absorb the impact. |
36 |
| 36 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif |
astride jumps (male) |
63 |
hamstrings |
36 |
36 |
body weight |
36 |
194 |
Land softly with your feet shoulder-width apart, bending your knees to absorb the impact. |
36 |
| 36 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif |
astride jumps (male) |
64 |
calves |
36 |
36 |
body weight |
36 |
194 |
Land softly with your feet shoulder-width apart, bending your knees to absorb the impact. |
36 |
| 36 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif |
astride jumps (male) |
62 |
quadriceps |
36 |
36 |
body weight |
36 |
195 |
Repeat for the desired number of repetitions. |
36 |
| 36 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif |
astride jumps (male) |
63 |
hamstrings |
36 |
36 |
body weight |
36 |
195 |
Repeat for the desired number of repetitions. |
36 |
| 36 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\astride jumps (male).gif |
astride jumps (male) |
64 |
calves |
36 |
36 |
body weight |
36 |
195 |
Repeat for the desired number of repetitions. |
36 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
65 |
quadriceps |
37 |
37 |
body weight |
37 |
196 |
Stand with your feet shoulder-width apart. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
66 |
hamstrings |
37 |
37 |
body weight |
37 |
196 |
Stand with your feet shoulder-width apart. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
67 |
glutes |
37 |
37 |
body weight |
37 |
196 |
Stand with your feet shoulder-width apart. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
68 |
calves |
37 |
37 |
body weight |
37 |
196 |
Stand with your feet shoulder-width apart. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
65 |
quadriceps |
37 |
37 |
body weight |
37 |
197 |
Step forward with your right foot, bending your knee and lowering your body into a lunge position. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
66 |
hamstrings |
37 |
37 |
body weight |
37 |
197 |
Step forward with your right foot, bending your knee and lowering your body into a lunge position. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
67 |
glutes |
37 |
37 |
body weight |
37 |
197 |
Step forward with your right foot, bending your knee and lowering your body into a lunge position. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
68 |
calves |
37 |
37 |
body weight |
37 |
197 |
Step forward with your right foot, bending your knee and lowering your body into a lunge position. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
65 |
quadriceps |
37 |
37 |
body weight |
37 |
198 |
Push off with your right foot and step back to the starting position. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
66 |
hamstrings |
37 |
37 |
body weight |
37 |
198 |
Push off with your right foot and step back to the starting position. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
67 |
glutes |
37 |
37 |
body weight |
37 |
198 |
Push off with your right foot and step back to the starting position. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
68 |
calves |
37 |
37 |
body weight |
37 |
198 |
Push off with your right foot and step back to the starting position. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
65 |
quadriceps |
37 |
37 |
body weight |
37 |
199 |
Repeat the movement with your left foot, alternating legs with each step. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
66 |
hamstrings |
37 |
37 |
body weight |
37 |
199 |
Repeat the movement with your left foot, alternating legs with each step. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
67 |
glutes |
37 |
37 |
body weight |
37 |
199 |
Repeat the movement with your left foot, alternating legs with each step. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
68 |
calves |
37 |
37 |
body weight |
37 |
199 |
Repeat the movement with your left foot, alternating legs with each step. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
65 |
quadriceps |
37 |
37 |
body weight |
37 |
200 |
Continue stepping back and forth, maintaining a steady pace. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
66 |
hamstrings |
37 |
37 |
body weight |
37 |
200 |
Continue stepping back and forth, maintaining a steady pace. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
67 |
glutes |
37 |
37 |
body weight |
37 |
200 |
Continue stepping back and forth, maintaining a steady pace. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
68 |
calves |
37 |
37 |
body weight |
37 |
200 |
Continue stepping back and forth, maintaining a steady pace. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
65 |
quadriceps |
37 |
37 |
body weight |
37 |
201 |
Repeat for the desired duration or number of repetitions. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
66 |
hamstrings |
37 |
37 |
body weight |
37 |
201 |
Repeat for the desired duration or number of repetitions. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
67 |
glutes |
37 |
37 |
body weight |
37 |
201 |
Repeat for the desired duration or number of repetitions. |
37 |
| 37 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\back and forth step.gif |
back and forth step |
68 |
calves |
37 |
37 |
body weight |
37 |
201 |
Repeat for the desired duration or number of repetitions. |
37 |
| 38 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back extension on exercise ball.gif |
back extension on exercise ball |
69 |
glutes |
38 |
38 |
stability ball |
38 |
202 |
Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall or other stable surface. |
38 |
| 38 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back extension on exercise ball.gif |
back extension on exercise ball |
70 |
hamstrings |
38 |
38 |
stability ball |
38 |
202 |
Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall or other stable surface. |
38 |
| 38 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back extension on exercise ball.gif |
back extension on exercise ball |
69 |
glutes |
38 |
38 |
stability ball |
38 |
203 |
Position your hands behind your head or crossed over your chest. |
38 |
| 38 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back extension on exercise ball.gif |
back extension on exercise ball |
70 |
hamstrings |
38 |
38 |
stability ball |
38 |
203 |
Position your hands behind your head or crossed over your chest. |
38 |
| 38 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back extension on exercise ball.gif |
back extension on exercise ball |
69 |
glutes |
38 |
38 |
stability ball |
38 |
204 |
Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels. |
38 |
| 38 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back extension on exercise ball.gif |
back extension on exercise ball |
70 |
hamstrings |
38 |
38 |
stability ball |
38 |
204 |
Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels. |
38 |
| 38 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back extension on exercise ball.gif |
back extension on exercise ball |
69 |
glutes |
38 |
38 |
stability ball |
38 |
205 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
38 |
| 38 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back extension on exercise ball.gif |
back extension on exercise ball |
70 |
hamstrings |
38 |
38 |
stability ball |
38 |
205 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
38 |
| 38 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back extension on exercise ball.gif |
back extension on exercise ball |
69 |
glutes |
38 |
38 |
stability ball |
38 |
206 |
Repeat for the desired number of repetitions. |
38 |
| 38 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back extension on exercise ball.gif |
back extension on exercise ball |
70 |
hamstrings |
38 |
38 |
stability ball |
38 |
206 |
Repeat for the desired number of repetitions. |
38 |
| 39 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif |
back lever |
71 |
biceps |
39 |
39 |
body weight |
39 |
207 |
Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. |
39 |
| 39 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif |
back lever |
72 |
forearms |
39 |
39 |
body weight |
39 |
207 |
Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. |
39 |
| 39 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif |
back lever |
73 |
core |
39 |
39 |
body weight |
39 |
207 |
Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. |
39 |
| 39 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif |
back lever |
71 |
biceps |
39 |
39 |
body weight |
39 |
208 |
Engage your core and pull your shoulder blades down and back. |
39 |
| 39 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif |
back lever |
72 |
forearms |
39 |
39 |
body weight |
39 |
208 |
Engage your core and pull your shoulder blades down and back. |
39 |
| 39 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif |
back lever |
73 |
core |
39 |
39 |
body weight |
39 |
208 |
Engage your core and pull your shoulder blades down and back. |
39 |
| 39 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif |
back lever |
71 |
biceps |
39 |
39 |
body weight |
39 |
209 |
Bend your knees and tuck them towards your chest. |
39 |
| 39 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif |
back lever |
72 |
forearms |
39 |
39 |
body weight |
39 |
209 |
Bend your knees and tuck them towards your chest. |
39 |
| 39 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif |
back lever |
73 |
core |
39 |
39 |
body weight |
39 |
209 |
Bend your knees and tuck them towards your chest. |
39 |
| 39 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif |
back lever |
71 |
biceps |
39 |
39 |
body weight |
39 |
210 |
Slowly lift your legs up, keeping them straight, until your body is parallel to the ground. |
39 |
| 39 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif |
back lever |
72 |
forearms |
39 |
39 |
body weight |
39 |
210 |
Slowly lift your legs up, keeping them straight, until your body is parallel to the ground. |
39 |
| 39 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif |
back lever |
73 |
core |
39 |
39 |
body weight |
39 |
210 |
Slowly lift your legs up, keeping them straight, until your body is parallel to the ground. |
39 |
| 39 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif |
back lever |
71 |
biceps |
39 |
39 |
body weight |
39 |
211 |
Hold this position for a few seconds, then slowly lower your legs back down to the starting position. |
39 |
| 39 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif |
back lever |
72 |
forearms |
39 |
39 |
body weight |
39 |
211 |
Hold this position for a few seconds, then slowly lower your legs back down to the starting position. |
39 |
| 39 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif |
back lever |
73 |
core |
39 |
39 |
body weight |
39 |
211 |
Hold this position for a few seconds, then slowly lower your legs back down to the starting position. |
39 |
| 39 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif |
back lever |
71 |
biceps |
39 |
39 |
body weight |
39 |
212 |
Repeat for the desired number of repetitions. |
39 |
| 39 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif |
back lever |
72 |
forearms |
39 |
39 |
body weight |
39 |
212 |
Repeat for the desired number of repetitions. |
39 |
| 39 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back lever.gif |
back lever |
73 |
core |
39 |
39 |
body weight |
39 |
212 |
Repeat for the desired number of repetitions. |
39 |
| 40 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif |
back pec stretch |
74 |
shoulders |
40 |
40 |
body weight |
40 |
213 |
Stand tall with your feet shoulder-width apart. |
40 |
| 40 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif |
back pec stretch |
75 |
chest |
40 |
40 |
body weight |
40 |
213 |
Stand tall with your feet shoulder-width apart. |
40 |
| 40 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif |
back pec stretch |
74 |
shoulders |
40 |
40 |
body weight |
40 |
214 |
Extend your arms straight out in front of you, parallel to the ground. |
40 |
| 40 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif |
back pec stretch |
75 |
chest |
40 |
40 |
body weight |
40 |
214 |
Extend your arms straight out in front of you, parallel to the ground. |
40 |
| 40 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif |
back pec stretch |
74 |
shoulders |
40 |
40 |
body weight |
40 |
215 |
Cross your arms in front of your body, with your right arm over your left arm. |
40 |
| 40 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif |
back pec stretch |
75 |
chest |
40 |
40 |
body weight |
40 |
215 |
Cross your arms in front of your body, with your right arm over your left arm. |
40 |
| 40 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif |
back pec stretch |
74 |
shoulders |
40 |
40 |
body weight |
40 |
216 |
Interlock your fingers and rotate your palms away from your body. |
40 |
| 40 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif |
back pec stretch |
75 |
chest |
40 |
40 |
body weight |
40 |
216 |
Interlock your fingers and rotate your palms away from your body. |
40 |
| 40 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif |
back pec stretch |
74 |
shoulders |
40 |
40 |
body weight |
40 |
217 |
Slowly raise your arms up and away from your body, feeling a stretch in your back and chest. |
40 |
| 40 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif |
back pec stretch |
75 |
chest |
40 |
40 |
body weight |
40 |
217 |
Slowly raise your arms up and away from your body, feeling a stretch in your back and chest. |
40 |
| 40 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif |
back pec stretch |
74 |
shoulders |
40 |
40 |
body weight |
40 |
218 |
Hold the stretch for 15-30 seconds, then release. |
40 |
| 40 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif |
back pec stretch |
75 |
chest |
40 |
40 |
body weight |
40 |
218 |
Hold the stretch for 15-30 seconds, then release. |
40 |
| 40 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif |
back pec stretch |
74 |
shoulders |
40 |
40 |
body weight |
40 |
219 |
Repeat on the opposite side. |
40 |
| 40 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\back pec stretch.gif |
back pec stretch |
75 |
chest |
40 |
40 |
body weight |
40 |
219 |
Repeat on the opposite side. |
40 |
| 41 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif |
backward jump |
76 |
hamstrings |
41 |
41 |
body weight |
41 |
220 |
Stand with your feet shoulder-width apart. |
41 |
| 41 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif |
backward jump |
77 |
glutes |
41 |
41 |
body weight |
41 |
220 |
Stand with your feet shoulder-width apart. |
41 |
| 41 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif |
backward jump |
78 |
calves |
41 |
41 |
body weight |
41 |
220 |
Stand with your feet shoulder-width apart. |
41 |
| 41 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif |
backward jump |
76 |
hamstrings |
41 |
41 |
body weight |
41 |
221 |
Bend your knees slightly and jump backwards, pushing off with both feet. |
41 |
| 41 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif |
backward jump |
77 |
glutes |
41 |
41 |
body weight |
41 |
221 |
Bend your knees slightly and jump backwards, pushing off with both feet. |
41 |
| 41 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif |
backward jump |
78 |
calves |
41 |
41 |
body weight |
41 |
221 |
Bend your knees slightly and jump backwards, pushing off with both feet. |
41 |
| 41 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif |
backward jump |
76 |
hamstrings |
41 |
41 |
body weight |
41 |
222 |
Land softly on the balls of your feet, bending your knees to absorb the impact. |
41 |
| 41 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif |
backward jump |
77 |
glutes |
41 |
41 |
body weight |
41 |
222 |
Land softly on the balls of your feet, bending your knees to absorb the impact. |
41 |
| 41 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif |
backward jump |
78 |
calves |
41 |
41 |
body weight |
41 |
222 |
Land softly on the balls of your feet, bending your knees to absorb the impact. |
41 |
| 41 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif |
backward jump |
76 |
hamstrings |
41 |
41 |
body weight |
41 |
223 |
Repeat for the desired number of repetitions. |
41 |
| 41 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif |
backward jump |
77 |
glutes |
41 |
41 |
body weight |
41 |
223 |
Repeat for the desired number of repetitions. |
41 |
| 41 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\backward jump.gif |
backward jump |
78 |
calves |
41 |
41 |
body weight |
41 |
223 |
Repeat for the desired number of repetitions. |
41 |
| 42 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif |
balance board |
79 |
calves |
42 |
42 |
body weight |
42 |
224 |
Place the balance board on a flat surface. |
42 |
| 42 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif |
balance board |
80 |
hamstrings |
42 |
42 |
body weight |
42 |
224 |
Place the balance board on a flat surface. |
42 |
| 42 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif |
balance board |
81 |
glutes |
42 |
42 |
body weight |
42 |
224 |
Place the balance board on a flat surface. |
42 |
| 42 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif |
balance board |
79 |
calves |
42 |
42 |
body weight |
42 |
225 |
Step onto the balance board with one foot, ensuring it is centered. |
42 |
| 42 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif |
balance board |
80 |
hamstrings |
42 |
42 |
body weight |
42 |
225 |
Step onto the balance board with one foot, ensuring it is centered. |
42 |
| 42 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif |
balance board |
81 |
glutes |
42 |
42 |
body weight |
42 |
225 |
Step onto the balance board with one foot, ensuring it is centered. |
42 |
| 42 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif |
balance board |
79 |
calves |
42 |
42 |
body weight |
42 |
226 |
Slowly shift your weight onto the foot on the balance board, keeping your core engaged. |
42 |
| 42 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif |
balance board |
80 |
hamstrings |
42 |
42 |
body weight |
42 |
226 |
Slowly shift your weight onto the foot on the balance board, keeping your core engaged. |
42 |
| 42 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif |
balance board |
81 |
glutes |
42 |
42 |
body weight |
42 |
226 |
Slowly shift your weight onto the foot on the balance board, keeping your core engaged. |
42 |
| 42 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif |
balance board |
79 |
calves |
42 |
42 |
body weight |
42 |
227 |
Maintain your balance and stability as you hold the position for a desired amount of time. |
42 |
| 42 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif |
balance board |
80 |
hamstrings |
42 |
42 |
body weight |
42 |
227 |
Maintain your balance and stability as you hold the position for a desired amount of time. |
42 |
| 42 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif |
balance board |
81 |
glutes |
42 |
42 |
body weight |
42 |
227 |
Maintain your balance and stability as you hold the position for a desired amount of time. |
42 |
| 42 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif |
balance board |
79 |
calves |
42 |
42 |
body weight |
42 |
228 |
Repeat the exercise with the other foot. |
42 |
| 42 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif |
balance board |
80 |
hamstrings |
42 |
42 |
body weight |
42 |
228 |
Repeat the exercise with the other foot. |
42 |
| 42 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\balance board.gif |
balance board |
81 |
glutes |
42 |
42 |
body weight |
42 |
228 |
Repeat the exercise with the other foot. |
42 |
| 43 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band alternating biceps curl.gif |
band alternating biceps curl |
82 |
forearms |
43 |
43 |
band |
43 |
229 |
Stand with your feet shoulder-width apart and hold the band with an underhand grip, palms facing up. |
43 |
| 43 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band alternating biceps curl.gif |
band alternating biceps curl |
82 |
forearms |
43 |
43 |
band |
43 |
230 |
Keep your elbows close to your sides and slowly curl one arm up towards your shoulder, squeezing your biceps at the top. |
43 |
| 43 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band alternating biceps curl.gif |
band alternating biceps curl |
82 |
forearms |
43 |
43 |
band |
43 |
231 |
Lower the arm back down to the starting position and repeat with the other arm. |
43 |
| 43 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band alternating biceps curl.gif |
band alternating biceps curl |
82 |
forearms |
43 |
43 |
band |
43 |
232 |
Continue alternating arms for the desired number of repetitions. |
43 |
| 44 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band alternating v-up.gif |
band alternating v-up |
83 |
hip flexors |
44 |
44 |
band |
44 |
233 |
Lie flat on your back with your legs straight and your arms extended overhead, holding the band. |
44 |
| 44 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band alternating v-up.gif |
band alternating v-up |
83 |
hip flexors |
44 |
44 |
band |
44 |
234 |
Engage your abs and lift your legs and upper body off the ground simultaneously, reaching your hands towards your toes. |
44 |
| 44 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band alternating v-up.gif |
band alternating v-up |
83 |
hip flexors |
44 |
44 |
band |
44 |
235 |
As you lower your legs and upper body back down, switch the position of your legs, crossing one over the other. |
44 |
| 44 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band alternating v-up.gif |
band alternating v-up |
83 |
hip flexors |
44 |
44 |
band |
44 |
236 |
Repeat the movement, alternating the position of your legs with each repetition. |
44 |
| 44 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band alternating v-up.gif |
band alternating v-up |
83 |
hip flexors |
44 |
44 |
band |
44 |
237 |
Continue for the desired number of repetitions. |
44 |
| 45 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif |
band assisted pull-up |
84 |
biceps |
45 |
45 |
band |
45 |
238 |
Attach the band to a pull-up bar or sturdy anchor point. |
45 |
| 45 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif |
band assisted pull-up |
85 |
forearms |
45 |
45 |
band |
45 |
238 |
Attach the band to a pull-up bar or sturdy anchor point. |
45 |
| 45 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif |
band assisted pull-up |
84 |
biceps |
45 |
45 |
band |
45 |
239 |
Step onto the band and grip the bar with your palms facing away from you, hands slightly wider than shoulder-width apart. |
45 |
| 45 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif |
band assisted pull-up |
85 |
forearms |
45 |
45 |
band |
45 |
239 |
Step onto the band and grip the bar with your palms facing away from you, hands slightly wider than shoulder-width apart. |
45 |
| 45 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif |
band assisted pull-up |
84 |
biceps |
45 |
45 |
band |
45 |
240 |
Hang with your arms fully extended, keeping your core engaged and your shoulders down and back. |
45 |
| 45 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif |
band assisted pull-up |
85 |
forearms |
45 |
45 |
band |
45 |
240 |
Hang with your arms fully extended, keeping your core engaged and your shoulders down and back. |
45 |
| 45 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif |
band assisted pull-up |
84 |
biceps |
45 |
45 |
band |
45 |
241 |
Pull your body up towards the bar by squeezing your shoulder blades together and driving your elbows down towards your hips. |
45 |
| 45 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif |
band assisted pull-up |
85 |
forearms |
45 |
45 |
band |
45 |
241 |
Pull your body up towards the bar by squeezing your shoulder blades together and driving your elbows down towards your hips. |
45 |
| 45 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif |
band assisted pull-up |
84 |
biceps |
45 |
45 |
band |
45 |
242 |
Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position. |
45 |
| 45 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif |
band assisted pull-up |
85 |
forearms |
45 |
45 |
band |
45 |
242 |
Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position. |
45 |
| 45 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif |
band assisted pull-up |
84 |
biceps |
45 |
45 |
band |
45 |
243 |
Repeat for the desired number of repetitions. |
45 |
| 45 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted pull-up.gif |
band assisted pull-up |
85 |
forearms |
45 |
45 |
band |
45 |
243 |
Repeat for the desired number of repetitions. |
45 |
| 46 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted wheel rollerout.gif |
band assisted wheel rollerout |
86 |
lower back |
46 |
46 |
band |
46 |
244 |
Kneel on the floor and hold the handles of the band with both hands, palms facing down. |
46 |
| 46 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted wheel rollerout.gif |
band assisted wheel rollerout |
86 |
lower back |
46 |
46 |
band |
46 |
245 |
Place the band on the ground in front of you and position your hands shoulder-width apart. |
46 |
| 46 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted wheel rollerout.gif |
band assisted wheel rollerout |
86 |
lower back |
46 |
46 |
band |
46 |
246 |
Engage your core and slowly roll the wheel forward, extending your body as far as you can while maintaining control. |
46 |
| 46 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted wheel rollerout.gif |
band assisted wheel rollerout |
86 |
lower back |
46 |
46 |
band |
46 |
247 |
Pause for a moment at the furthest point, then slowly roll the wheel back towards your knees to return to the starting position. |
46 |
| 46 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band assisted wheel rollerout.gif |
band assisted wheel rollerout |
86 |
lower back |
46 |
46 |
band |
46 |
248 |
Repeat for the desired number of repetitions. |
46 |
| 47 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bench press.gif |
band bench press |
87 |
triceps |
47 |
47 |
band |
47 |
249 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
47 |
| 47 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bench press.gif |
band bench press |
88 |
shoulders |
47 |
47 |
band |
47 |
249 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
47 |
| 47 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bench press.gif |
band bench press |
87 |
triceps |
47 |
47 |
band |
47 |
250 |
Grasp the band handles with an overhand grip, slightly wider than shoulder-width apart. |
47 |
| 47 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bench press.gif |
band bench press |
88 |
shoulders |
47 |
47 |
band |
47 |
250 |
Grasp the band handles with an overhand grip, slightly wider than shoulder-width apart. |
47 |
| 47 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bench press.gif |
band bench press |
87 |
triceps |
47 |
47 |
band |
47 |
251 |
Extend your arms fully, pushing the bands away from your chest. |
47 |
| 47 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bench press.gif |
band bench press |
88 |
shoulders |
47 |
47 |
band |
47 |
251 |
Extend your arms fully, pushing the bands away from your chest. |
47 |
| 47 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bench press.gif |
band bench press |
87 |
triceps |
47 |
47 |
band |
47 |
252 |
Slowly lower the bands back down to your chest, keeping your elbows at a 90-degree angle. |
47 |
| 47 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bench press.gif |
band bench press |
88 |
shoulders |
47 |
47 |
band |
47 |
252 |
Slowly lower the bands back down to your chest, keeping your elbows at a 90-degree angle. |
47 |
| 47 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bench press.gif |
band bench press |
87 |
triceps |
47 |
47 |
band |
47 |
253 |
Repeat for the desired number of repetitions. |
47 |
| 47 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bench press.gif |
band bench press |
88 |
shoulders |
47 |
47 |
band |
47 |
253 |
Repeat for the desired number of repetitions. |
47 |
| 48 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif |
band bent-over hip extension |
89 |
hamstrings |
48 |
48 |
band |
48 |
254 |
Attach the band to a sturdy anchor point at ankle height. |
48 |
| 48 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif |
band bent-over hip extension |
90 |
lower back |
48 |
48 |
band |
48 |
254 |
Attach the band to a sturdy anchor point at ankle height. |
48 |
| 48 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif |
band bent-over hip extension |
89 |
hamstrings |
48 |
48 |
band |
48 |
255 |
Stand facing away from the anchor point with your feet shoulder-width apart. |
48 |
| 48 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif |
band bent-over hip extension |
90 |
lower back |
48 |
48 |
band |
48 |
255 |
Stand facing away from the anchor point with your feet shoulder-width apart. |
48 |
| 48 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif |
band bent-over hip extension |
89 |
hamstrings |
48 |
48 |
band |
48 |
256 |
Step back to create tension in the band, keeping your knees slightly bent. |
48 |
| 48 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif |
band bent-over hip extension |
90 |
lower back |
48 |
48 |
band |
48 |
256 |
Step back to create tension in the band, keeping your knees slightly bent. |
48 |
| 48 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif |
band bent-over hip extension |
89 |
hamstrings |
48 |
48 |
band |
48 |
257 |
Hinge at the hips and lean forward, maintaining a neutral spine. |
48 |
| 48 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif |
band bent-over hip extension |
90 |
lower back |
48 |
48 |
band |
48 |
257 |
Hinge at the hips and lean forward, maintaining a neutral spine. |
48 |
| 48 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif |
band bent-over hip extension |
89 |
hamstrings |
48 |
48 |
band |
48 |
258 |
Extend your right leg straight back, squeezing your glutes at the top. |
48 |
| 48 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif |
band bent-over hip extension |
90 |
lower back |
48 |
48 |
band |
48 |
258 |
Extend your right leg straight back, squeezing your glutes at the top. |
48 |
| 48 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif |
band bent-over hip extension |
89 |
hamstrings |
48 |
48 |
band |
48 |
259 |
Lower your right leg back down and repeat with the left leg. |
48 |
| 48 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif |
band bent-over hip extension |
90 |
lower back |
48 |
48 |
band |
48 |
259 |
Lower your right leg back down and repeat with the left leg. |
48 |
| 48 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif |
band bent-over hip extension |
89 |
hamstrings |
48 |
48 |
band |
48 |
260 |
Continue alternating legs for the desired number of repetitions. |
48 |
| 48 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bent-over hip extension.gif |
band bent-over hip extension |
90 |
lower back |
48 |
48 |
band |
48 |
260 |
Continue alternating legs for the desired number of repetitions. |
48 |
| 49 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bicycle crunch.gif |
band bicycle crunch |
91 |
hip flexors |
49 |
49 |
band |
49 |
261 |
Lie flat on your back with your hands behind your head and your knees bent. |
49 |
| 49 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bicycle crunch.gif |
band bicycle crunch |
92 |
obliques |
49 |
49 |
band |
49 |
261 |
Lie flat on your back with your hands behind your head and your knees bent. |
49 |
| 49 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bicycle crunch.gif |
band bicycle crunch |
91 |
hip flexors |
49 |
49 |
band |
49 |
262 |
Lift your feet off the ground and bring your right knee towards your chest while simultaneously twisting your torso to bring your left elbow towards your right knee. |
49 |
| 49 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bicycle crunch.gif |
band bicycle crunch |
92 |
obliques |
49 |
49 |
band |
49 |
262 |
Lift your feet off the ground and bring your right knee towards your chest while simultaneously twisting your torso to bring your left elbow towards your right knee. |
49 |
| 49 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bicycle crunch.gif |
band bicycle crunch |
91 |
hip flexors |
49 |
49 |
band |
49 |
263 |
Straighten your right leg while bringing your left knee towards your chest and twisting your torso to bring your right elbow towards your left knee. |
49 |
| 49 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bicycle crunch.gif |
band bicycle crunch |
92 |
obliques |
49 |
49 |
band |
49 |
263 |
Straighten your right leg while bringing your left knee towards your chest and twisting your torso to bring your right elbow towards your left knee. |
49 |
| 49 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bicycle crunch.gif |
band bicycle crunch |
91 |
hip flexors |
49 |
49 |
band |
49 |
264 |
Continue alternating the twisting motion, as if you are pedaling a bicycle, while keeping your core engaged throughout the movement. |
49 |
| 49 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bicycle crunch.gif |
band bicycle crunch |
92 |
obliques |
49 |
49 |
band |
49 |
264 |
Continue alternating the twisting motion, as if you are pedaling a bicycle, while keeping your core engaged throughout the movement. |
49 |
| 49 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bicycle crunch.gif |
band bicycle crunch |
91 |
hip flexors |
49 |
49 |
band |
49 |
265 |
Repeat for the desired number of repetitions. |
49 |
| 49 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band bicycle crunch.gif |
band bicycle crunch |
92 |
obliques |
49 |
49 |
band |
49 |
265 |
Repeat for the desired number of repetitions. |
49 |
| 50 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif |
band close-grip pulldown |
93 |
biceps |
50 |
50 |
band |
50 |
266 |
Attach the band to a high anchor point, such as a pull-up bar or sturdy beam. |
50 |
| 50 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif |
band close-grip pulldown |
94 |
forearms |
50 |
50 |
band |
50 |
266 |
Attach the band to a high anchor point, such as a pull-up bar or sturdy beam. |
50 |
| 50 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif |
band close-grip pulldown |
93 |
biceps |
50 |
50 |
band |
50 |
267 |
Stand facing the anchor point and grab the band with an underhand grip, hands shoulder-width apart. |
50 |
| 50 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif |
band close-grip pulldown |
94 |
forearms |
50 |
50 |
band |
50 |
267 |
Stand facing the anchor point and grab the band with an underhand grip, hands shoulder-width apart. |
50 |
| 50 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif |
band close-grip pulldown |
93 |
biceps |
50 |
50 |
band |
50 |
268 |
Step back to create tension in the band, keeping your feet hip-width apart. |
50 |
| 50 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif |
band close-grip pulldown |
94 |
forearms |
50 |
50 |
band |
50 |
268 |
Step back to create tension in the band, keeping your feet hip-width apart. |
50 |
| 50 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif |
band close-grip pulldown |
93 |
biceps |
50 |
50 |
band |
50 |
269 |
Engage your core and keep your back straight as you pull the band down towards your chest, squeezing your shoulder blades together. |
50 |
| 50 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif |
band close-grip pulldown |
94 |
forearms |
50 |
50 |
band |
50 |
269 |
Engage your core and keep your back straight as you pull the band down towards your chest, squeezing your shoulder blades together. |
50 |
| 50 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif |
band close-grip pulldown |
93 |
biceps |
50 |
50 |
band |
50 |
270 |
Pause for a moment at the bottom of the movement, then slowly release the band back to the starting position. |
50 |
| 50 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif |
band close-grip pulldown |
94 |
forearms |
50 |
50 |
band |
50 |
270 |
Pause for a moment at the bottom of the movement, then slowly release the band back to the starting position. |
50 |
| 50 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif |
band close-grip pulldown |
93 |
biceps |
50 |
50 |
band |
50 |
271 |
Repeat for the desired number of repetitions. |
50 |
| 50 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip pulldown.gif |
band close-grip pulldown |
94 |
forearms |
50 |
50 |
band |
50 |
271 |
Repeat for the desired number of repetitions. |
50 |
| 51 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip push-up.gif |
band close-grip push-up |
95 |
chest |
51 |
51 |
band |
51 |
272 |
Place a band around your upper arms, just above the elbows. |
51 |
| 51 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip push-up.gif |
band close-grip push-up |
96 |
shoulders |
51 |
51 |
band |
51 |
272 |
Place a band around your upper arms, just above the elbows. |
51 |
| 51 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip push-up.gif |
band close-grip push-up |
95 |
chest |
51 |
51 |
band |
51 |
273 |
Assume a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels. |
51 |
| 51 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip push-up.gif |
band close-grip push-up |
96 |
shoulders |
51 |
51 |
band |
51 |
273 |
Assume a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels. |
51 |
| 51 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip push-up.gif |
band close-grip push-up |
95 |
chest |
51 |
51 |
band |
51 |
274 |
Bend your elbows and lower your chest towards the ground, keeping your elbows close to your sides. |
51 |
| 51 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip push-up.gif |
band close-grip push-up |
96 |
shoulders |
51 |
51 |
band |
51 |
274 |
Bend your elbows and lower your chest towards the ground, keeping your elbows close to your sides. |
51 |
| 51 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip push-up.gif |
band close-grip push-up |
95 |
chest |
51 |
51 |
band |
51 |
275 |
Push through your palms to extend your arms and return to the starting position. |
51 |
| 51 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip push-up.gif |
band close-grip push-up |
96 |
shoulders |
51 |
51 |
band |
51 |
275 |
Push through your palms to extend your arms and return to the starting position. |
51 |
| 51 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip push-up.gif |
band close-grip push-up |
95 |
chest |
51 |
51 |
band |
51 |
276 |
Repeat for the desired number of repetitions. |
51 |
| 51 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band close-grip push-up.gif |
band close-grip push-up |
96 |
shoulders |
51 |
51 |
band |
51 |
276 |
Repeat for the desired number of repetitions. |
51 |
| 52 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band concentration curl.gif |
band concentration curl |
97 |
forearms |
52 |
52 |
band |
52 |
277 |
Sit on a bench or chair with your legs spread apart and your feet flat on the ground. |
52 |
| 52 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band concentration curl.gif |
band concentration curl |
97 |
forearms |
52 |
52 |
band |
52 |
278 |
Hold one end of the band in your hand and step on the other end with your foot on the same side. |
52 |
| 52 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band concentration curl.gif |
band concentration curl |
97 |
forearms |
52 |
52 |
band |
52 |
279 |
Lean forward slightly and rest your elbow on the inside of your thigh, just above the knee. |
52 |
| 52 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band concentration curl.gif |
band concentration curl |
97 |
forearms |
52 |
52 |
band |
52 |
280 |
With your palm facing up, slowly curl your hand towards your shoulder, keeping your upper arm stationary. |
52 |
| 52 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band concentration curl.gif |
band concentration curl |
97 |
forearms |
52 |
52 |
band |
52 |
281 |
Pause for a moment at the top, then slowly lower your hand back down to the starting position. |
52 |
| 52 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band concentration curl.gif |
band concentration curl |
97 |
forearms |
52 |
52 |
band |
52 |
282 |
Repeat for the desired number of repetitions, then switch sides. |
52 |
| 53 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif |
band fixed back close grip pulldown |
98 |
biceps |
53 |
53 |
band |
53 |
283 |
Attach the band to a fixed point above you, such as a pull-up bar or sturdy beam. |
53 |
| 53 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif |
band fixed back close grip pulldown |
99 |
forearms |
53 |
53 |
band |
53 |
283 |
Attach the band to a fixed point above you, such as a pull-up bar or sturdy beam. |
53 |
| 53 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif |
band fixed back close grip pulldown |
98 |
biceps |
53 |
53 |
band |
53 |
284 |
Sit down on a bench or chair facing the band, with your feet flat on the ground and your knees bent. |
53 |
| 53 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif |
band fixed back close grip pulldown |
99 |
forearms |
53 |
53 |
band |
53 |
284 |
Sit down on a bench or chair facing the band, with your feet flat on the ground and your knees bent. |
53 |
| 53 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif |
band fixed back close grip pulldown |
98 |
biceps |
53 |
53 |
band |
53 |
285 |
Grasp the band with a close grip, palms facing towards you. |
53 |
| 53 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif |
band fixed back close grip pulldown |
99 |
forearms |
53 |
53 |
band |
53 |
285 |
Grasp the band with a close grip, palms facing towards you. |
53 |
| 53 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif |
band fixed back close grip pulldown |
98 |
biceps |
53 |
53 |
band |
53 |
286 |
Keep your back straight and engage your core. |
53 |
| 53 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif |
band fixed back close grip pulldown |
99 |
forearms |
53 |
53 |
band |
53 |
286 |
Keep your back straight and engage your core. |
53 |
| 53 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif |
band fixed back close grip pulldown |
98 |
biceps |
53 |
53 |
band |
53 |
287 |
Pull the band down towards your chest, squeezing your shoulder blades together. |
53 |
| 53 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif |
band fixed back close grip pulldown |
99 |
forearms |
53 |
53 |
band |
53 |
287 |
Pull the band down towards your chest, squeezing your shoulder blades together. |
53 |
| 53 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif |
band fixed back close grip pulldown |
98 |
biceps |
53 |
53 |
band |
53 |
288 |
Pause for a moment at the bottom of the movement, feeling the contraction in your lats. |
53 |
| 53 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif |
band fixed back close grip pulldown |
99 |
forearms |
53 |
53 |
band |
53 |
288 |
Pause for a moment at the bottom of the movement, feeling the contraction in your lats. |
53 |
| 53 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif |
band fixed back close grip pulldown |
98 |
biceps |
53 |
53 |
band |
53 |
289 |
Slowly release the band back to the starting position, maintaining control throughout the movement. |
53 |
| 53 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif |
band fixed back close grip pulldown |
99 |
forearms |
53 |
53 |
band |
53 |
289 |
Slowly release the band back to the starting position, maintaining control throughout the movement. |
53 |
| 53 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif |
band fixed back close grip pulldown |
98 |
biceps |
53 |
53 |
band |
53 |
290 |
Repeat for the desired number of repetitions. |
53 |
| 53 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back close grip pulldown.gif |
band fixed back close grip pulldown |
99 |
forearms |
53 |
53 |
band |
53 |
290 |
Repeat for the desired number of repetitions. |
53 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
100 |
biceps |
54 |
54 |
band |
54 |
291 |
Attach the band to a sturdy anchor point above your head. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
101 |
rhomboids |
54 |
54 |
band |
54 |
291 |
Attach the band to a sturdy anchor point above your head. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
102 |
rear deltoids |
54 |
54 |
band |
54 |
291 |
Attach the band to a sturdy anchor point above your head. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
100 |
biceps |
54 |
54 |
band |
54 |
292 |
Stand facing the anchor point with your feet shoulder-width apart. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
101 |
rhomboids |
54 |
54 |
band |
54 |
292 |
Stand facing the anchor point with your feet shoulder-width apart. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
102 |
rear deltoids |
54 |
54 |
band |
54 |
292 |
Stand facing the anchor point with your feet shoulder-width apart. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
100 |
biceps |
54 |
54 |
band |
54 |
293 |
Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
101 |
rhomboids |
54 |
54 |
band |
54 |
293 |
Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
102 |
rear deltoids |
54 |
54 |
band |
54 |
293 |
Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
100 |
biceps |
54 |
54 |
band |
54 |
294 |
Step back to create tension in the band, keeping your arms fully extended. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
101 |
rhomboids |
54 |
54 |
band |
54 |
294 |
Step back to create tension in the band, keeping your arms fully extended. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
102 |
rear deltoids |
54 |
54 |
band |
54 |
294 |
Step back to create tension in the band, keeping your arms fully extended. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
100 |
biceps |
54 |
54 |
band |
54 |
295 |
Engage your core and squeeze your shoulder blades together. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
101 |
rhomboids |
54 |
54 |
band |
54 |
295 |
Engage your core and squeeze your shoulder blades together. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
102 |
rear deltoids |
54 |
54 |
band |
54 |
295 |
Engage your core and squeeze your shoulder blades together. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
100 |
biceps |
54 |
54 |
band |
54 |
296 |
Pull the band down towards your chest, leading with your elbows. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
101 |
rhomboids |
54 |
54 |
band |
54 |
296 |
Pull the band down towards your chest, leading with your elbows. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
102 |
rear deltoids |
54 |
54 |
band |
54 |
296 |
Pull the band down towards your chest, leading with your elbows. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
100 |
biceps |
54 |
54 |
band |
54 |
297 |
Pause for a moment at the bottom of the movement, feeling the contraction in your lats. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
101 |
rhomboids |
54 |
54 |
band |
54 |
297 |
Pause for a moment at the bottom of the movement, feeling the contraction in your lats. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
102 |
rear deltoids |
54 |
54 |
band |
54 |
297 |
Pause for a moment at the bottom of the movement, feeling the contraction in your lats. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
100 |
biceps |
54 |
54 |
band |
54 |
298 |
Slowly release the tension in the band and return to the starting position. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
101 |
rhomboids |
54 |
54 |
band |
54 |
298 |
Slowly release the tension in the band and return to the starting position. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
102 |
rear deltoids |
54 |
54 |
band |
54 |
298 |
Slowly release the tension in the band and return to the starting position. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
100 |
biceps |
54 |
54 |
band |
54 |
299 |
Repeat for the desired number of repetitions. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
101 |
rhomboids |
54 |
54 |
band |
54 |
299 |
Repeat for the desired number of repetitions. |
54 |
| 54 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band fixed back underhand pulldown.gif |
band fixed back underhand pulldown |
102 |
rear deltoids |
54 |
54 |
band |
54 |
299 |
Repeat for the desired number of repetitions. |
54 |
| 55 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band front lateral raise.gif |
band front lateral raise |
103 |
traps |
55 |
55 |
band |
55 |
300 |
Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down. |
55 |
| 55 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band front lateral raise.gif |
band front lateral raise |
104 |
upper back |
55 |
55 |
band |
55 |
300 |
Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down. |
55 |
| 55 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band front lateral raise.gif |
band front lateral raise |
103 |
traps |
55 |
55 |
band |
55 |
301 |
Keep your arms straight and lift the band up in front of you until your arms are parallel to the ground. |
55 |
| 55 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band front lateral raise.gif |
band front lateral raise |
104 |
upper back |
55 |
55 |
band |
55 |
301 |
Keep your arms straight and lift the band up in front of you until your arms are parallel to the ground. |
55 |
| 55 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band front lateral raise.gif |
band front lateral raise |
103 |
traps |
55 |
55 |
band |
55 |
302 |
Pause for a moment at the top, then slowly lower the band back down to the starting position. |
55 |
| 55 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band front lateral raise.gif |
band front lateral raise |
104 |
upper back |
55 |
55 |
band |
55 |
302 |
Pause for a moment at the top, then slowly lower the band back down to the starting position. |
55 |
| 55 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band front lateral raise.gif |
band front lateral raise |
103 |
traps |
55 |
55 |
band |
55 |
303 |
Repeat for the desired number of repetitions. |
55 |
| 55 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band front lateral raise.gif |
band front lateral raise |
104 |
upper back |
55 |
55 |
band |
55 |
303 |
Repeat for the desired number of repetitions. |
55 |
| 56 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band front raise.gif |
band front raise |
105 |
triceps |
56 |
56 |
band |
56 |
304 |
Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down. |
56 |
| 56 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band front raise.gif |
band front raise |
106 |
upper back |
56 |
56 |
band |
56 |
304 |
Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down. |
56 |
| 56 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band front raise.gif |
band front raise |
105 |
triceps |
56 |
56 |
band |
56 |
305 |
Keep your arms straight and slowly raise them forward until they are parallel to the ground. |
56 |
| 56 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band front raise.gif |
band front raise |
106 |
upper back |
56 |
56 |
band |
56 |
305 |
Keep your arms straight and slowly raise them forward until they are parallel to the ground. |
56 |
| 56 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band front raise.gif |
band front raise |
105 |
triceps |
56 |
56 |
band |
56 |
306 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
56 |
| 56 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band front raise.gif |
band front raise |
106 |
upper back |
56 |
56 |
band |
56 |
306 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
56 |
| 56 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band front raise.gif |
band front raise |
105 |
triceps |
56 |
56 |
band |
56 |
307 |
Repeat for the desired number of repetitions. |
56 |
| 56 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band front raise.gif |
band front raise |
106 |
upper back |
56 |
56 |
band |
56 |
307 |
Repeat for the desired number of repetitions. |
56 |
| 57 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif |
band hip lift |
107 |
hamstrings |
57 |
57 |
band |
57 |
308 |
Lie on your back with your knees bent and feet flat on the ground. |
57 |
| 57 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif |
band hip lift |
108 |
quadriceps |
57 |
57 |
band |
57 |
308 |
Lie on your back with your knees bent and feet flat on the ground. |
57 |
| 57 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif |
band hip lift |
107 |
hamstrings |
57 |
57 |
band |
57 |
309 |
Place a resistance band just above your knees. |
57 |
| 57 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif |
band hip lift |
108 |
quadriceps |
57 |
57 |
band |
57 |
309 |
Place a resistance band just above your knees. |
57 |
| 57 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif |
band hip lift |
107 |
hamstrings |
57 |
57 |
band |
57 |
310 |
Engage your glutes and core muscles. |
57 |
| 57 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif |
band hip lift |
108 |
quadriceps |
57 |
57 |
band |
57 |
310 |
Engage your glutes and core muscles. |
57 |
| 57 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif |
band hip lift |
107 |
hamstrings |
57 |
57 |
band |
57 |
311 |
Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top. |
57 |
| 57 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif |
band hip lift |
108 |
quadriceps |
57 |
57 |
band |
57 |
311 |
Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top. |
57 |
| 57 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif |
band hip lift |
107 |
hamstrings |
57 |
57 |
band |
57 |
312 |
Pause for a moment at the top, then slowly lower your hips back down to the starting position. |
57 |
| 57 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif |
band hip lift |
108 |
quadriceps |
57 |
57 |
band |
57 |
312 |
Pause for a moment at the top, then slowly lower your hips back down to the starting position. |
57 |
| 57 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif |
band hip lift |
107 |
hamstrings |
57 |
57 |
band |
57 |
313 |
Repeat for the desired number of repetitions. |
57 |
| 57 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band hip lift.gif |
band hip lift |
108 |
quadriceps |
57 |
57 |
band |
57 |
313 |
Repeat for the desired number of repetitions. |
57 |
| 58 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif |
band horizontal pallof press |
109 |
obliques |
58 |
58 |
band |
58 |
314 |
Attach the band to a sturdy anchor point at waist height. |
58 |
| 58 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif |
band horizontal pallof press |
110 |
glutes |
58 |
58 |
band |
58 |
314 |
Attach the band to a sturdy anchor point at waist height. |
58 |
| 58 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif |
band horizontal pallof press |
109 |
obliques |
58 |
58 |
band |
58 |
315 |
Stand perpendicular to the anchor point with your feet shoulder-width apart. |
58 |
| 58 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif |
band horizontal pallof press |
110 |
glutes |
58 |
58 |
band |
58 |
315 |
Stand perpendicular to the anchor point with your feet shoulder-width apart. |
58 |
| 58 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif |
band horizontal pallof press |
109 |
obliques |
58 |
58 |
band |
58 |
316 |
Grasp the band handle with both hands and step away from the anchor point to create tension in the band. |
58 |
| 58 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif |
band horizontal pallof press |
110 |
glutes |
58 |
58 |
band |
58 |
316 |
Grasp the band handle with both hands and step away from the anchor point to create tension in the band. |
58 |
| 58 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif |
band horizontal pallof press |
109 |
obliques |
58 |
58 |
band |
58 |
317 |
Bring your hands to your chest, keeping your elbows bent and close to your body. |
58 |
| 58 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif |
band horizontal pallof press |
110 |
glutes |
58 |
58 |
band |
58 |
317 |
Bring your hands to your chest, keeping your elbows bent and close to your body. |
58 |
| 58 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif |
band horizontal pallof press |
109 |
obliques |
58 |
58 |
band |
58 |
318 |
Engage your core and maintain a stable stance. |
58 |
| 58 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif |
band horizontal pallof press |
110 |
glutes |
58 |
58 |
band |
58 |
318 |
Engage your core and maintain a stable stance. |
58 |
| 58 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif |
band horizontal pallof press |
109 |
obliques |
58 |
58 |
band |
58 |
319 |
Extend your arms straight out in front of you, pushing the band away from your body. |
58 |
| 58 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif |
band horizontal pallof press |
110 |
glutes |
58 |
58 |
band |
58 |
319 |
Extend your arms straight out in front of you, pushing the band away from your body. |
58 |
| 58 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif |
band horizontal pallof press |
109 |
obliques |
58 |
58 |
band |
58 |
320 |
Hold the extended position for a few seconds, focusing on maintaining tension in your core. |
58 |
| 58 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif |
band horizontal pallof press |
110 |
glutes |
58 |
58 |
band |
58 |
320 |
Hold the extended position for a few seconds, focusing on maintaining tension in your core. |
58 |
| 58 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif |
band horizontal pallof press |
109 |
obliques |
58 |
58 |
band |
58 |
321 |
Slowly bring your hands back to your chest, resisting the pull of the band. |
58 |
| 58 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif |
band horizontal pallof press |
110 |
glutes |
58 |
58 |
band |
58 |
321 |
Slowly bring your hands back to your chest, resisting the pull of the band. |
58 |
| 58 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif |
band horizontal pallof press |
109 |
obliques |
58 |
58 |
band |
58 |
322 |
Repeat for the desired number of repetitions. |
58 |
| 58 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band horizontal pallof press.gif |
band horizontal pallof press |
110 |
glutes |
58 |
58 |
band |
58 |
322 |
Repeat for the desired number of repetitions. |
58 |
| 59 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band jack knife sit-up.gif |
band jack knife sit-up |
111 |
hip flexors |
59 |
59 |
band |
59 |
323 |
Lie flat on your back with your legs straight and your arms extended overhead, holding the band. |
59 |
| 59 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band jack knife sit-up.gif |
band jack knife sit-up |
111 |
hip flexors |
59 |
59 |
band |
59 |
324 |
Engage your abs and lift your legs and upper body simultaneously, bringing your hands towards your feet. |
59 |
| 59 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band jack knife sit-up.gif |
band jack knife sit-up |
111 |
hip flexors |
59 |
59 |
band |
59 |
325 |
Pause for a moment at the top, then slowly lower your legs and upper body back down to the starting position. |
59 |
| 59 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band jack knife sit-up.gif |
band jack knife sit-up |
111 |
hip flexors |
59 |
59 |
band |
59 |
326 |
Repeat for the desired number of repetitions. |
59 |
| 60 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif |
band kneeling one arm pulldown |
112 |
biceps |
60 |
60 |
band |
60 |
327 |
Attach the band to a sturdy anchor point above your head. |
60 |
| 60 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif |
band kneeling one arm pulldown |
113 |
rhomboids |
60 |
60 |
band |
60 |
327 |
Attach the band to a sturdy anchor point above your head. |
60 |
| 60 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif |
band kneeling one arm pulldown |
112 |
biceps |
60 |
60 |
band |
60 |
328 |
Kneel down and hold the band with one hand, palm facing down. |
60 |
| 60 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif |
band kneeling one arm pulldown |
113 |
rhomboids |
60 |
60 |
band |
60 |
328 |
Kneel down and hold the band with one hand, palm facing down. |
60 |
| 60 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif |
band kneeling one arm pulldown |
112 |
biceps |
60 |
60 |
band |
60 |
329 |
Extend your arm fully overhead, keeping your elbow slightly bent. |
60 |
| 60 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif |
band kneeling one arm pulldown |
113 |
rhomboids |
60 |
60 |
band |
60 |
329 |
Extend your arm fully overhead, keeping your elbow slightly bent. |
60 |
| 60 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif |
band kneeling one arm pulldown |
112 |
biceps |
60 |
60 |
band |
60 |
330 |
Engage your lat muscles and pull the band down towards your side, bringing your elbow towards your ribcage. |
60 |
| 60 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif |
band kneeling one arm pulldown |
113 |
rhomboids |
60 |
60 |
band |
60 |
330 |
Engage your lat muscles and pull the band down towards your side, bringing your elbow towards your ribcage. |
60 |
| 60 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif |
band kneeling one arm pulldown |
112 |
biceps |
60 |
60 |
band |
60 |
331 |
Pause for a moment at the bottom, then slowly release the tension and return to the starting position. |
60 |
| 60 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif |
band kneeling one arm pulldown |
113 |
rhomboids |
60 |
60 |
band |
60 |
331 |
Pause for a moment at the bottom, then slowly release the tension and return to the starting position. |
60 |
| 60 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif |
band kneeling one arm pulldown |
112 |
biceps |
60 |
60 |
band |
60 |
332 |
Repeat for the desired number of repetitions, then switch sides. |
60 |
| 60 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling one arm pulldown.gif |
band kneeling one arm pulldown |
113 |
rhomboids |
60 |
60 |
band |
60 |
332 |
Repeat for the desired number of repetitions, then switch sides. |
60 |
| 61 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling twisting crunch.gif |
band kneeling twisting crunch |
114 |
obliques |
61 |
61 |
band |
61 |
333 |
Attach the band to a sturdy anchor point at waist height. |
61 |
| 61 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling twisting crunch.gif |
band kneeling twisting crunch |
114 |
obliques |
61 |
61 |
band |
61 |
334 |
Kneel down facing away from the anchor point and hold the band with both hands, keeping your elbows bent and close to your sides. |
61 |
| 61 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling twisting crunch.gif |
band kneeling twisting crunch |
114 |
obliques |
61 |
61 |
band |
61 |
335 |
Engage your abs and slowly twist your torso to one side, bringing your hands towards your opposite hip. |
61 |
| 61 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling twisting crunch.gif |
band kneeling twisting crunch |
114 |
obliques |
61 |
61 |
band |
61 |
336 |
Pause for a moment, then slowly return to the starting position. |
61 |
| 61 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling twisting crunch.gif |
band kneeling twisting crunch |
114 |
obliques |
61 |
61 |
band |
61 |
337 |
Repeat on the other side. |
61 |
| 61 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band kneeling twisting crunch.gif |
band kneeling twisting crunch |
114 |
obliques |
61 |
61 |
band |
61 |
338 |
Continue alternating sides for the desired number of repetitions. |
61 |
| 62 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band lying hip internal rotation.gif |
band lying hip internal rotation |
115 |
hamstrings |
62 |
62 |
band |
62 |
339 |
Lie on your back with your legs straight and a resistance band looped around your feet. |
62 |
| 62 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band lying hip internal rotation.gif |
band lying hip internal rotation |
116 |
quadriceps |
62 |
62 |
band |
62 |
339 |
Lie on your back with your legs straight and a resistance band looped around your feet. |
62 |
| 62 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band lying hip internal rotation.gif |
band lying hip internal rotation |
115 |
hamstrings |
62 |
62 |
band |
62 |
340 |
Bend your knees and bring them towards your chest, keeping your feet together. |
62 |
| 62 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band lying hip internal rotation.gif |
band lying hip internal rotation |
116 |
quadriceps |
62 |
62 |
band |
62 |
340 |
Bend your knees and bring them towards your chest, keeping your feet together. |
62 |
| 62 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band lying hip internal rotation.gif |
band lying hip internal rotation |
115 |
hamstrings |
62 |
62 |
band |
62 |
341 |
Slowly rotate your knees outwards, away from each other, while keeping your feet together. |
62 |
| 62 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band lying hip internal rotation.gif |
band lying hip internal rotation |
116 |
quadriceps |
62 |
62 |
band |
62 |
341 |
Slowly rotate your knees outwards, away from each other, while keeping your feet together. |
62 |
| 62 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band lying hip internal rotation.gif |
band lying hip internal rotation |
115 |
hamstrings |
62 |
62 |
band |
62 |
342 |
Pause for a moment at the end of the rotation, then slowly return to the starting position. |
62 |
| 62 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band lying hip internal rotation.gif |
band lying hip internal rotation |
116 |
quadriceps |
62 |
62 |
band |
62 |
342 |
Pause for a moment at the end of the rotation, then slowly return to the starting position. |
62 |
| 62 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band lying hip internal rotation.gif |
band lying hip internal rotation |
115 |
hamstrings |
62 |
62 |
band |
62 |
343 |
Repeat for the desired number of repetitions. |
62 |
| 62 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band lying hip internal rotation.gif |
band lying hip internal rotation |
116 |
quadriceps |
62 |
62 |
band |
62 |
343 |
Repeat for the desired number of repetitions. |
62 |
| 63 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band lying straight leg raise.gif |
band lying straight leg raise |
117 |
hip flexors |
63 |
63 |
band |
63 |
344 |
Lie flat on your back with your legs straight and your feet together. |
63 |
| 63 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band lying straight leg raise.gif |
band lying straight leg raise |
117 |
hip flexors |
63 |
63 |
band |
63 |
345 |
Place the band around the arches of your feet and hold the ends of the band with your hands. |
63 |
| 63 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band lying straight leg raise.gif |
band lying straight leg raise |
117 |
hip flexors |
63 |
63 |
band |
63 |
346 |
Engaging your abs, lift both legs off the ground until they are perpendicular to the floor. |
63 |
| 63 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band lying straight leg raise.gif |
band lying straight leg raise |
117 |
hip flexors |
63 |
63 |
band |
63 |
347 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
63 |
| 63 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band lying straight leg raise.gif |
band lying straight leg raise |
117 |
hip flexors |
63 |
63 |
band |
63 |
348 |
Repeat for the desired number of repetitions. |
63 |
| 64 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm overhead biceps curl.gif |
band one arm overhead biceps curl |
118 |
forearms |
64 |
64 |
band |
64 |
349 |
Stand with your feet shoulder-width apart and place one end of the band under your foot. |
64 |
| 64 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm overhead biceps curl.gif |
band one arm overhead biceps curl |
119 |
shoulders |
64 |
64 |
band |
64 |
349 |
Stand with your feet shoulder-width apart and place one end of the band under your foot. |
64 |
| 64 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm overhead biceps curl.gif |
band one arm overhead biceps curl |
118 |
forearms |
64 |
64 |
band |
64 |
350 |
Hold the other end of the band with your arm fully extended overhead, palm facing forward. |
64 |
| 64 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm overhead biceps curl.gif |
band one arm overhead biceps curl |
119 |
shoulders |
64 |
64 |
band |
64 |
350 |
Hold the other end of the band with your arm fully extended overhead, palm facing forward. |
64 |
| 64 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm overhead biceps curl.gif |
band one arm overhead biceps curl |
118 |
forearms |
64 |
64 |
band |
64 |
351 |
Keeping your upper arm stationary, curl your forearm towards your shoulder, squeezing your biceps. |
64 |
| 64 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm overhead biceps curl.gif |
band one arm overhead biceps curl |
119 |
shoulders |
64 |
64 |
band |
64 |
351 |
Keeping your upper arm stationary, curl your forearm towards your shoulder, squeezing your biceps. |
64 |
| 64 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm overhead biceps curl.gif |
band one arm overhead biceps curl |
118 |
forearms |
64 |
64 |
band |
64 |
352 |
Pause for a moment at the top, then slowly lower your forearm back to the starting position. |
64 |
| 64 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm overhead biceps curl.gif |
band one arm overhead biceps curl |
119 |
shoulders |
64 |
64 |
band |
64 |
352 |
Pause for a moment at the top, then slowly lower your forearm back to the starting position. |
64 |
| 64 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm overhead biceps curl.gif |
band one arm overhead biceps curl |
118 |
forearms |
64 |
64 |
band |
64 |
353 |
Repeat for the desired number of repetitions, then switch arms. |
64 |
| 64 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm overhead biceps curl.gif |
band one arm overhead biceps curl |
119 |
shoulders |
64 |
64 |
band |
64 |
353 |
Repeat for the desired number of repetitions, then switch arms. |
64 |
| 65 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif |
band one arm single leg split squat |
120 |
glutes |
65 |
65 |
band |
65 |
354 |
Stand with your feet hip-width apart and place a resistance band around your ankles. |
65 |
| 65 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif |
band one arm single leg split squat |
121 |
hamstrings |
65 |
65 |
band |
65 |
354 |
Stand with your feet hip-width apart and place a resistance band around your ankles. |
65 |
| 65 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif |
band one arm single leg split squat |
120 |
glutes |
65 |
65 |
band |
65 |
355 |
Extend one leg forward and rest the top of your foot on a bench or step behind you. |
65 |
| 65 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif |
band one arm single leg split squat |
121 |
hamstrings |
65 |
65 |
band |
65 |
355 |
Extend one leg forward and rest the top of your foot on a bench or step behind you. |
65 |
| 65 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif |
band one arm single leg split squat |
120 |
glutes |
65 |
65 |
band |
65 |
356 |
Hold onto a support with one hand for balance. |
65 |
| 65 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif |
band one arm single leg split squat |
121 |
hamstrings |
65 |
65 |
band |
65 |
356 |
Hold onto a support with one hand for balance. |
65 |
| 65 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif |
band one arm single leg split squat |
120 |
glutes |
65 |
65 |
band |
65 |
357 |
Bend your standing leg and lower your body down into a squat position, keeping your knee in line with your toes. |
65 |
| 65 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif |
band one arm single leg split squat |
121 |
hamstrings |
65 |
65 |
band |
65 |
357 |
Bend your standing leg and lower your body down into a squat position, keeping your knee in line with your toes. |
65 |
| 65 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif |
band one arm single leg split squat |
120 |
glutes |
65 |
65 |
band |
65 |
358 |
Push through your heel to return to the starting position. |
65 |
| 65 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif |
band one arm single leg split squat |
121 |
hamstrings |
65 |
65 |
band |
65 |
358 |
Push through your heel to return to the starting position. |
65 |
| 65 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif |
band one arm single leg split squat |
120 |
glutes |
65 |
65 |
band |
65 |
359 |
Repeat for the desired number of repetitions, then switch legs. |
65 |
| 65 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm single leg split squat.gif |
band one arm single leg split squat |
121 |
hamstrings |
65 |
65 |
band |
65 |
359 |
Repeat for the desired number of repetitions, then switch legs. |
65 |
| 66 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif |
band one arm standing low row |
122 |
biceps |
66 |
66 |
band |
66 |
360 |
Attach the band to a stable anchor point at waist height. |
66 |
| 66 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif |
band one arm standing low row |
123 |
shoulders |
66 |
66 |
band |
66 |
360 |
Attach the band to a stable anchor point at waist height. |
66 |
| 66 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif |
band one arm standing low row |
122 |
biceps |
66 |
66 |
band |
66 |
361 |
Stand facing the anchor point with your feet shoulder-width apart. |
66 |
| 66 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif |
band one arm standing low row |
123 |
shoulders |
66 |
66 |
band |
66 |
361 |
Stand facing the anchor point with your feet shoulder-width apart. |
66 |
| 66 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif |
band one arm standing low row |
122 |
biceps |
66 |
66 |
band |
66 |
362 |
Hold the band with one hand, palm facing inward, and step back to create tension in the band. |
66 |
| 66 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif |
band one arm standing low row |
123 |
shoulders |
66 |
66 |
band |
66 |
362 |
Hold the band with one hand, palm facing inward, and step back to create tension in the band. |
66 |
| 66 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif |
band one arm standing low row |
122 |
biceps |
66 |
66 |
band |
66 |
363 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
66 |
| 66 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif |
band one arm standing low row |
123 |
shoulders |
66 |
66 |
band |
66 |
363 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
66 |
| 66 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif |
band one arm standing low row |
122 |
biceps |
66 |
66 |
band |
66 |
364 |
Pull the band towards your waist, squeezing your shoulder blades together. |
66 |
| 66 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif |
band one arm standing low row |
123 |
shoulders |
66 |
66 |
band |
66 |
364 |
Pull the band towards your waist, squeezing your shoulder blades together. |
66 |
| 66 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif |
band one arm standing low row |
122 |
biceps |
66 |
66 |
band |
66 |
365 |
Pause for a moment at the top of the movement, then slowly release the band back to the starting position. |
66 |
| 66 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif |
band one arm standing low row |
123 |
shoulders |
66 |
66 |
band |
66 |
365 |
Pause for a moment at the top of the movement, then slowly release the band back to the starting position. |
66 |
| 66 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif |
band one arm standing low row |
122 |
biceps |
66 |
66 |
band |
66 |
366 |
Repeat for the desired number of repetitions, then switch sides. |
66 |
| 66 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm standing low row.gif |
band one arm standing low row |
123 |
shoulders |
66 |
66 |
band |
66 |
366 |
Repeat for the desired number of repetitions, then switch sides. |
66 |
| 67 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif |
band one arm twisting chest press |
124 |
shoulders |
67 |
67 |
band |
67 |
367 |
Attach the band to a sturdy anchor point at chest height. |
67 |
| 67 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif |
band one arm twisting chest press |
125 |
triceps |
67 |
67 |
band |
67 |
367 |
Attach the band to a sturdy anchor point at chest height. |
67 |
| 67 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif |
band one arm twisting chest press |
124 |
shoulders |
67 |
67 |
band |
67 |
368 |
Stand with your side facing the anchor point and grab the band with one hand. |
67 |
| 67 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif |
band one arm twisting chest press |
125 |
triceps |
67 |
67 |
band |
67 |
368 |
Stand with your side facing the anchor point and grab the band with one hand. |
67 |
| 67 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif |
band one arm twisting chest press |
124 |
shoulders |
67 |
67 |
band |
67 |
369 |
Step away from the anchor point to create tension in the band. |
67 |
| 67 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif |
band one arm twisting chest press |
125 |
triceps |
67 |
67 |
band |
67 |
369 |
Step away from the anchor point to create tension in the band. |
67 |
| 67 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif |
band one arm twisting chest press |
124 |
shoulders |
67 |
67 |
band |
67 |
370 |
Position your feet shoulder-width apart and slightly bend your knees. |
67 |
| 67 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif |
band one arm twisting chest press |
125 |
triceps |
67 |
67 |
band |
67 |
370 |
Position your feet shoulder-width apart and slightly bend your knees. |
67 |
| 67 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif |
band one arm twisting chest press |
124 |
shoulders |
67 |
67 |
band |
67 |
371 |
Bring your hand holding the band across your body, towards the opposite shoulder. |
67 |
| 67 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif |
band one arm twisting chest press |
125 |
triceps |
67 |
67 |
band |
67 |
371 |
Bring your hand holding the band across your body, towards the opposite shoulder. |
67 |
| 67 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif |
band one arm twisting chest press |
124 |
shoulders |
67 |
67 |
band |
67 |
372 |
While maintaining tension in the band, push your hand forward and away from your body, extending your arm. |
67 |
| 67 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif |
band one arm twisting chest press |
125 |
triceps |
67 |
67 |
band |
67 |
372 |
While maintaining tension in the band, push your hand forward and away from your body, extending your arm. |
67 |
| 67 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif |
band one arm twisting chest press |
124 |
shoulders |
67 |
67 |
band |
67 |
373 |
Slowly return to the starting position and repeat for the desired number of repetitions. |
67 |
| 67 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif |
band one arm twisting chest press |
125 |
triceps |
67 |
67 |
band |
67 |
373 |
Slowly return to the starting position and repeat for the desired number of repetitions. |
67 |
| 67 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif |
band one arm twisting chest press |
124 |
shoulders |
67 |
67 |
band |
67 |
374 |
Switch sides and repeat the exercise with the other hand. |
67 |
| 67 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting chest press.gif |
band one arm twisting chest press |
125 |
triceps |
67 |
67 |
band |
67 |
374 |
Switch sides and repeat the exercise with the other hand. |
67 |
| 68 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif |
band one arm twisting seated row |
126 |
biceps |
68 |
68 |
band |
68 |
375 |
Sit on a bench or chair with your feet flat on the ground and your back straight. |
68 |
| 68 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif |
band one arm twisting seated row |
127 |
shoulders |
68 |
68 |
band |
68 |
375 |
Sit on a bench or chair with your feet flat on the ground and your back straight. |
68 |
| 68 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif |
band one arm twisting seated row |
126 |
biceps |
68 |
68 |
band |
68 |
376 |
Hold the band with one hand and extend your arm fully in front of you. |
68 |
| 68 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif |
band one arm twisting seated row |
127 |
shoulders |
68 |
68 |
band |
68 |
376 |
Hold the band with one hand and extend your arm fully in front of you. |
68 |
| 68 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif |
band one arm twisting seated row |
126 |
biceps |
68 |
68 |
band |
68 |
377 |
Keeping your back straight, pull the band towards your body by bending your elbow and squeezing your shoulder blades together. |
68 |
| 68 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif |
band one arm twisting seated row |
127 |
shoulders |
68 |
68 |
band |
68 |
377 |
Keeping your back straight, pull the band towards your body by bending your elbow and squeezing your shoulder blades together. |
68 |
| 68 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif |
band one arm twisting seated row |
126 |
biceps |
68 |
68 |
band |
68 |
378 |
At the same time, twist your torso towards the side of the pulling arm. |
68 |
| 68 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif |
band one arm twisting seated row |
127 |
shoulders |
68 |
68 |
band |
68 |
378 |
At the same time, twist your torso towards the side of the pulling arm. |
68 |
| 68 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif |
band one arm twisting seated row |
126 |
biceps |
68 |
68 |
band |
68 |
379 |
Pause for a moment at the top, then slowly release the tension in the band and return to the starting position. |
68 |
| 68 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif |
band one arm twisting seated row |
127 |
shoulders |
68 |
68 |
band |
68 |
379 |
Pause for a moment at the top, then slowly release the tension in the band and return to the starting position. |
68 |
| 68 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif |
band one arm twisting seated row |
126 |
biceps |
68 |
68 |
band |
68 |
380 |
Repeat for the desired number of repetitions, then switch to the other arm. |
68 |
| 68 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band one arm twisting seated row.gif |
band one arm twisting seated row |
127 |
shoulders |
68 |
68 |
band |
68 |
380 |
Repeat for the desired number of repetitions, then switch to the other arm. |
68 |
| 69 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif |
band pull through |
128 |
hamstrings |
69 |
69 |
band |
69 |
381 |
Attach a resistance band to a sturdy anchor point at ground level. |
69 |
| 69 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif |
band pull through |
129 |
lower back |
69 |
69 |
band |
69 |
381 |
Attach a resistance band to a sturdy anchor point at ground level. |
69 |
| 69 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif |
band pull through |
128 |
hamstrings |
69 |
69 |
band |
69 |
382 |
Stand facing away from the anchor point with your feet shoulder-width apart. |
69 |
| 69 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif |
band pull through |
129 |
lower back |
69 |
69 |
band |
69 |
382 |
Stand facing away from the anchor point with your feet shoulder-width apart. |
69 |
| 69 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif |
band pull through |
128 |
hamstrings |
69 |
69 |
band |
69 |
383 |
Step forward to create tension in the band, keeping your knees slightly bent. |
69 |
| 69 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif |
band pull through |
129 |
lower back |
69 |
69 |
band |
69 |
383 |
Step forward to create tension in the band, keeping your knees slightly bent. |
69 |
| 69 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif |
band pull through |
128 |
hamstrings |
69 |
69 |
band |
69 |
384 |
Hinge at the hips and push your glutes back, maintaining a slight bend in your knees. |
69 |
| 69 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif |
band pull through |
129 |
lower back |
69 |
69 |
band |
69 |
384 |
Hinge at the hips and push your glutes back, maintaining a slight bend in your knees. |
69 |
| 69 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif |
band pull through |
128 |
hamstrings |
69 |
69 |
band |
69 |
385 |
Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings. |
69 |
| 69 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif |
band pull through |
129 |
lower back |
69 |
69 |
band |
69 |
385 |
Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings. |
69 |
| 69 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif |
band pull through |
128 |
hamstrings |
69 |
69 |
band |
69 |
386 |
Drive your hips forward and squeeze your glutes to return to the starting position. |
69 |
| 69 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif |
band pull through |
129 |
lower back |
69 |
69 |
band |
69 |
386 |
Drive your hips forward and squeeze your glutes to return to the starting position. |
69 |
| 69 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif |
band pull through |
128 |
hamstrings |
69 |
69 |
band |
69 |
387 |
Repeat for the desired number of repetitions. |
69 |
| 69 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band pull through.gif |
band pull through |
129 |
lower back |
69 |
69 |
band |
69 |
387 |
Repeat for the desired number of repetitions. |
69 |
| 70 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif |
band push sit-up |
130 |
shoulders |
70 |
70 |
band |
70 |
388 |
Attach the band securely to a stable anchor point. |
70 |
| 70 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif |
band push sit-up |
131 |
chest |
70 |
70 |
band |
70 |
388 |
Attach the band securely to a stable anchor point. |
70 |
| 70 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif |
band push sit-up |
130 |
shoulders |
70 |
70 |
band |
70 |
389 |
Lie flat on your back with your knees bent and feet flat on the ground. |
70 |
| 70 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif |
band push sit-up |
131 |
chest |
70 |
70 |
band |
70 |
389 |
Lie flat on your back with your knees bent and feet flat on the ground. |
70 |
| 70 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif |
band push sit-up |
130 |
shoulders |
70 |
70 |
band |
70 |
390 |
Hold the band with both hands and extend your arms straight up towards the ceiling. |
70 |
| 70 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif |
band push sit-up |
131 |
chest |
70 |
70 |
band |
70 |
390 |
Hold the band with both hands and extend your arms straight up towards the ceiling. |
70 |
| 70 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif |
band push sit-up |
130 |
shoulders |
70 |
70 |
band |
70 |
391 |
Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. |
70 |
| 70 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif |
band push sit-up |
131 |
chest |
70 |
70 |
band |
70 |
391 |
Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. |
70 |
| 70 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif |
band push sit-up |
130 |
shoulders |
70 |
70 |
band |
70 |
392 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
70 |
| 70 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif |
band push sit-up |
131 |
chest |
70 |
70 |
band |
70 |
392 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
70 |
| 70 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif |
band push sit-up |
130 |
shoulders |
70 |
70 |
band |
70 |
393 |
Repeat for the desired number of repetitions. |
70 |
| 70 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band push sit-up.gif |
band push sit-up |
131 |
chest |
70 |
70 |
band |
70 |
393 |
Repeat for the desired number of repetitions. |
70 |
| 71 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif |
band reverse fly |
132 |
upper back |
71 |
71 |
band |
71 |
394 |
Attach the band to a stationary object at chest height. |
71 |
| 71 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif |
band reverse fly |
133 |
trapezius |
71 |
71 |
band |
71 |
394 |
Attach the band to a stationary object at chest height. |
71 |
| 71 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif |
band reverse fly |
132 |
upper back |
71 |
71 |
band |
71 |
395 |
Stand with your feet shoulder-width apart and hold the band with both hands in front of you. |
71 |
| 71 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif |
band reverse fly |
133 |
trapezius |
71 |
71 |
band |
71 |
395 |
Stand with your feet shoulder-width apart and hold the band with both hands in front of you. |
71 |
| 71 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif |
band reverse fly |
132 |
upper back |
71 |
71 |
band |
71 |
396 |
Keep your arms straight and lift them out to the sides until they are parallel to the ground. |
71 |
| 71 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif |
band reverse fly |
133 |
trapezius |
71 |
71 |
band |
71 |
396 |
Keep your arms straight and lift them out to the sides until they are parallel to the ground. |
71 |
| 71 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif |
band reverse fly |
132 |
upper back |
71 |
71 |
band |
71 |
397 |
Squeeze your shoulder blades together at the top of the movement. |
71 |
| 71 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif |
band reverse fly |
133 |
trapezius |
71 |
71 |
band |
71 |
397 |
Squeeze your shoulder blades together at the top of the movement. |
71 |
| 71 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif |
band reverse fly |
132 |
upper back |
71 |
71 |
band |
71 |
398 |
Slowly lower your arms back to the starting position. |
71 |
| 71 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif |
band reverse fly |
133 |
trapezius |
71 |
71 |
band |
71 |
398 |
Slowly lower your arms back to the starting position. |
71 |
| 71 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif |
band reverse fly |
132 |
upper back |
71 |
71 |
band |
71 |
399 |
Repeat for the desired number of repetitions. |
71 |
| 71 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse fly.gif |
band reverse fly |
133 |
trapezius |
71 |
71 |
band |
71 |
399 |
Repeat for the desired number of repetitions. |
71 |
| 72 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse wrist curl.gif |
band reverse wrist curl |
134 |
forearms |
72 |
72 |
band |
72 |
400 |
Sit on a bench or chair with your feet flat on the ground. |
72 |
| 72 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse wrist curl.gif |
band reverse wrist curl |
134 |
forearms |
72 |
72 |
band |
72 |
401 |
Hold the band with an overhand grip, palms facing down, and wrap it around your fingers. |
72 |
| 72 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse wrist curl.gif |
band reverse wrist curl |
134 |
forearms |
72 |
72 |
band |
72 |
402 |
Rest your forearms on your thighs, with your wrists hanging off the edge. |
72 |
| 72 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse wrist curl.gif |
band reverse wrist curl |
134 |
forearms |
72 |
72 |
band |
72 |
403 |
Slowly curl your wrists upward, squeezing your forearms. |
72 |
| 72 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse wrist curl.gif |
band reverse wrist curl |
134 |
forearms |
72 |
72 |
band |
72 |
404 |
Pause for a moment at the top, then slowly lower your wrists back down to the starting position. |
72 |
| 72 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band reverse wrist curl.gif |
band reverse wrist curl |
134 |
forearms |
72 |
72 |
band |
72 |
405 |
Repeat for the desired number of repetitions. |
72 |
| 73 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif |
band seated hip internal rotation |
135 |
hamstrings |
73 |
73 |
band |
73 |
406 |
Sit on a chair or bench with your back straight and feet flat on the ground. |
73 |
| 73 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif |
band seated hip internal rotation |
136 |
quadriceps |
73 |
73 |
band |
73 |
406 |
Sit on a chair or bench with your back straight and feet flat on the ground. |
73 |
| 73 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif |
band seated hip internal rotation |
135 |
hamstrings |
73 |
73 |
band |
73 |
407 |
Place a resistance band around your thighs, just above your knees. |
73 |
| 73 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif |
band seated hip internal rotation |
136 |
quadriceps |
73 |
73 |
band |
73 |
407 |
Place a resistance band around your thighs, just above your knees. |
73 |
| 73 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif |
band seated hip internal rotation |
135 |
hamstrings |
73 |
73 |
band |
73 |
408 |
Keep your knees bent at a 90-degree angle and your feet shoulder-width apart. |
73 |
| 73 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif |
band seated hip internal rotation |
136 |
quadriceps |
73 |
73 |
band |
73 |
408 |
Keep your knees bent at a 90-degree angle and your feet shoulder-width apart. |
73 |
| 73 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif |
band seated hip internal rotation |
135 |
hamstrings |
73 |
73 |
band |
73 |
409 |
Engage your glutes and slowly rotate your knees outward, pushing against the resistance of the band. |
73 |
| 73 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif |
band seated hip internal rotation |
136 |
quadriceps |
73 |
73 |
band |
73 |
409 |
Engage your glutes and slowly rotate your knees outward, pushing against the resistance of the band. |
73 |
| 73 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif |
band seated hip internal rotation |
135 |
hamstrings |
73 |
73 |
band |
73 |
410 |
Pause for a moment at the end of the movement, then slowly return to the starting position. |
73 |
| 73 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif |
band seated hip internal rotation |
136 |
quadriceps |
73 |
73 |
band |
73 |
410 |
Pause for a moment at the end of the movement, then slowly return to the starting position. |
73 |
| 73 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif |
band seated hip internal rotation |
135 |
hamstrings |
73 |
73 |
band |
73 |
411 |
Repeat for the desired number of repetitions. |
73 |
| 73 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band seated hip internal rotation.gif |
band seated hip internal rotation |
136 |
quadriceps |
73 |
73 |
band |
73 |
411 |
Repeat for the desired number of repetitions. |
73 |
| 74 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band seated twist.gif |
band seated twist |
137 |
obliques |
74 |
74 |
band |
74 |
412 |
Sit on the ground with your legs extended in front of you and your back straight. |
74 |
| 74 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band seated twist.gif |
band seated twist |
137 |
obliques |
74 |
74 |
band |
74 |
413 |
Wrap the band around your waist and hold the ends with both hands. |
74 |
| 74 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band seated twist.gif |
band seated twist |
137 |
obliques |
74 |
74 |
band |
74 |
414 |
Engage your abs and slowly twist your torso to one side, keeping your back straight and your feet on the ground. |
74 |
| 74 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band seated twist.gif |
band seated twist |
137 |
obliques |
74 |
74 |
band |
74 |
415 |
Pause for a moment at the end of the twist, then slowly return to the starting position. |
74 |
| 74 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band seated twist.gif |
band seated twist |
137 |
obliques |
74 |
74 |
band |
74 |
416 |
Repeat the twist to the other side. |
74 |
| 74 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band seated twist.gif |
band seated twist |
137 |
obliques |
74 |
74 |
band |
74 |
417 |
Continue alternating sides for the desired number of repetitions. |
74 |
| 75 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band shoulder press.gif |
band shoulder press |
138 |
triceps |
75 |
75 |
band |
75 |
418 |
Stand with your feet shoulder-width apart and place the band under your feet. |
75 |
| 75 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band shoulder press.gif |
band shoulder press |
139 |
upper back |
75 |
75 |
band |
75 |
418 |
Stand with your feet shoulder-width apart and place the band under your feet. |
75 |
| 75 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band shoulder press.gif |
band shoulder press |
138 |
triceps |
75 |
75 |
band |
75 |
419 |
Hold the band with your palms facing forward and raise your hands to shoulder height, elbows bent. |
75 |
| 75 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band shoulder press.gif |
band shoulder press |
139 |
upper back |
75 |
75 |
band |
75 |
419 |
Hold the band with your palms facing forward and raise your hands to shoulder height, elbows bent. |
75 |
| 75 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band shoulder press.gif |
band shoulder press |
138 |
triceps |
75 |
75 |
band |
75 |
420 |
Press the band overhead, fully extending your arms. |
75 |
| 75 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band shoulder press.gif |
band shoulder press |
139 |
upper back |
75 |
75 |
band |
75 |
420 |
Press the band overhead, fully extending your arms. |
75 |
| 75 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band shoulder press.gif |
band shoulder press |
138 |
triceps |
75 |
75 |
band |
75 |
421 |
Pause for a moment at the top, then slowly lower the band back to shoulder height. |
75 |
| 75 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band shoulder press.gif |
band shoulder press |
139 |
upper back |
75 |
75 |
band |
75 |
421 |
Pause for a moment at the top, then slowly lower the band back to shoulder height. |
75 |
| 75 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band shoulder press.gif |
band shoulder press |
138 |
triceps |
75 |
75 |
band |
75 |
422 |
Repeat for the desired number of repetitions. |
75 |
| 75 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band shoulder press.gif |
band shoulder press |
139 |
upper back |
75 |
75 |
band |
75 |
422 |
Repeat for the desired number of repetitions. |
75 |
| 76 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band shrug.gif |
band shrug |
140 |
shoulders |
76 |
76 |
band |
76 |
423 |
Stand with your feet shoulder-width apart and place the band under your feet, holding the ends with your hands. |
76 |
| 76 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band shrug.gif |
band shrug |
140 |
shoulders |
76 |
76 |
band |
76 |
424 |
Keep your arms straight and relaxed, and let the band hang in front of your thighs. |
76 |
| 76 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band shrug.gif |
band shrug |
140 |
shoulders |
76 |
76 |
band |
76 |
425 |
Engage your traps by shrugging your shoulders upward, lifting the band as high as possible. |
76 |
| 76 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band shrug.gif |
band shrug |
140 |
shoulders |
76 |
76 |
band |
76 |
426 |
Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position. |
76 |
| 76 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band shrug.gif |
band shrug |
140 |
shoulders |
76 |
76 |
band |
76 |
427 |
Repeat for the desired number of repetitions. |
76 |
| 77 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band side triceps extension.gif |
band side triceps extension |
141 |
shoulders |
77 |
77 |
band |
77 |
428 |
Stand with your feet shoulder-width apart and hold the band with both hands, palms facing down. |
77 |
| 77 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band side triceps extension.gif |
band side triceps extension |
141 |
shoulders |
77 |
77 |
band |
77 |
429 |
Extend your arms straight out to the sides, keeping them parallel to the ground. |
77 |
| 77 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band side triceps extension.gif |
band side triceps extension |
141 |
shoulders |
77 |
77 |
band |
77 |
430 |
Slowly bend your elbows and bring your hands towards your shoulders, keeping your upper arms still. |
77 |
| 77 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band side triceps extension.gif |
band side triceps extension |
141 |
shoulders |
77 |
77 |
band |
77 |
431 |
Pause for a moment, then slowly extend your arms back out to the starting position. |
77 |
| 77 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band side triceps extension.gif |
band side triceps extension |
141 |
shoulders |
77 |
77 |
band |
77 |
432 |
Repeat for the desired number of repetitions. |
77 |
| 78 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg calf raise.gif |
band single leg calf raise |
142 |
ankles |
78 |
78 |
band |
78 |
433 |
Stand with your feet hip-width apart and place the band around the ball of your left foot. |
78 |
| 78 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg calf raise.gif |
band single leg calf raise |
143 |
feet |
78 |
78 |
band |
78 |
433 |
Stand with your feet hip-width apart and place the band around the ball of your left foot. |
78 |
| 78 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg calf raise.gif |
band single leg calf raise |
142 |
ankles |
78 |
78 |
band |
78 |
434 |
Hold onto a stable object for balance if needed. |
78 |
| 78 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg calf raise.gif |
band single leg calf raise |
143 |
feet |
78 |
78 |
band |
78 |
434 |
Hold onto a stable object for balance if needed. |
78 |
| 78 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg calf raise.gif |
band single leg calf raise |
142 |
ankles |
78 |
78 |
band |
78 |
435 |
Slowly raise your left heel off the ground, lifting your body weight onto the ball of your foot. |
78 |
| 78 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg calf raise.gif |
band single leg calf raise |
143 |
feet |
78 |
78 |
band |
78 |
435 |
Slowly raise your left heel off the ground, lifting your body weight onto the ball of your foot. |
78 |
| 78 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg calf raise.gif |
band single leg calf raise |
142 |
ankles |
78 |
78 |
band |
78 |
436 |
Pause for a moment at the top, then slowly lower your left heel back down to the starting position. |
78 |
| 78 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg calf raise.gif |
band single leg calf raise |
143 |
feet |
78 |
78 |
band |
78 |
436 |
Pause for a moment at the top, then slowly lower your left heel back down to the starting position. |
78 |
| 78 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg calf raise.gif |
band single leg calf raise |
142 |
ankles |
78 |
78 |
band |
78 |
437 |
Repeat for the desired number of repetitions, then switch to the right leg. |
78 |
| 78 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg calf raise.gif |
band single leg calf raise |
143 |
feet |
78 |
78 |
band |
78 |
437 |
Repeat for the desired number of repetitions, then switch to the right leg. |
78 |
| 79 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg reverse calf raise.gif |
band single leg reverse calf raise |
144 |
hamstrings |
79 |
79 |
band |
79 |
438 |
Stand with your feet hip-width apart and place the band around the ball of your foot. |
79 |
| 79 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg reverse calf raise.gif |
band single leg reverse calf raise |
145 |
glutes |
79 |
79 |
band |
79 |
438 |
Stand with your feet hip-width apart and place the band around the ball of your foot. |
79 |
| 79 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg reverse calf raise.gif |
band single leg reverse calf raise |
144 |
hamstrings |
79 |
79 |
band |
79 |
439 |
Hold onto a stable object for balance. |
79 |
| 79 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg reverse calf raise.gif |
band single leg reverse calf raise |
145 |
glutes |
79 |
79 |
band |
79 |
439 |
Hold onto a stable object for balance. |
79 |
| 79 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg reverse calf raise.gif |
band single leg reverse calf raise |
144 |
hamstrings |
79 |
79 |
band |
79 |
440 |
Slowly raise your heel off the ground, lifting your body weight onto the ball of your foot. |
79 |
| 79 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg reverse calf raise.gif |
band single leg reverse calf raise |
145 |
glutes |
79 |
79 |
band |
79 |
440 |
Slowly raise your heel off the ground, lifting your body weight onto the ball of your foot. |
79 |
| 79 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg reverse calf raise.gif |
band single leg reverse calf raise |
144 |
hamstrings |
79 |
79 |
band |
79 |
441 |
Pause for a moment at the top, then slowly lower your heel back down to the starting position. |
79 |
| 79 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg reverse calf raise.gif |
band single leg reverse calf raise |
145 |
glutes |
79 |
79 |
band |
79 |
441 |
Pause for a moment at the top, then slowly lower your heel back down to the starting position. |
79 |
| 79 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg reverse calf raise.gif |
band single leg reverse calf raise |
144 |
hamstrings |
79 |
79 |
band |
79 |
442 |
Repeat for the desired number of repetitions, then switch to the other leg. |
79 |
| 79 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg reverse calf raise.gif |
band single leg reverse calf raise |
145 |
glutes |
79 |
79 |
band |
79 |
442 |
Repeat for the desired number of repetitions, then switch to the other leg. |
79 |
| 80 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg split squat.gif |
band single leg split squat |
146 |
glutes |
80 |
80 |
band |
80 |
443 |
Stand with your feet hip-width apart and place a resistance band around your ankles. |
80 |
| 80 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg split squat.gif |
band single leg split squat |
147 |
hamstrings |
80 |
80 |
band |
80 |
443 |
Stand with your feet hip-width apart and place a resistance band around your ankles. |
80 |
| 80 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg split squat.gif |
band single leg split squat |
146 |
glutes |
80 |
80 |
band |
80 |
444 |
Take a big step forward with your right foot and a smaller step back with your left foot. |
80 |
| 80 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg split squat.gif |
band single leg split squat |
147 |
hamstrings |
80 |
80 |
band |
80 |
444 |
Take a big step forward with your right foot and a smaller step back with your left foot. |
80 |
| 80 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg split squat.gif |
band single leg split squat |
146 |
glutes |
80 |
80 |
band |
80 |
445 |
Bend your knees and lower your body until your right thigh is parallel to the ground, keeping your left knee slightly above the ground. |
80 |
| 80 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg split squat.gif |
band single leg split squat |
147 |
hamstrings |
80 |
80 |
band |
80 |
445 |
Bend your knees and lower your body until your right thigh is parallel to the ground, keeping your left knee slightly above the ground. |
80 |
| 80 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg split squat.gif |
band single leg split squat |
146 |
glutes |
80 |
80 |
band |
80 |
446 |
Push through your right heel to return to the starting position. |
80 |
| 80 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg split squat.gif |
band single leg split squat |
147 |
hamstrings |
80 |
80 |
band |
80 |
446 |
Push through your right heel to return to the starting position. |
80 |
| 80 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg split squat.gif |
band single leg split squat |
146 |
glutes |
80 |
80 |
band |
80 |
447 |
Repeat on the other side. |
80 |
| 80 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band single leg split squat.gif |
band single leg split squat |
147 |
hamstrings |
80 |
80 |
band |
80 |
447 |
Repeat on the other side. |
80 |
| 81 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif |
band squat |
148 |
quadriceps |
81 |
81 |
band |
81 |
448 |
Stand with your feet shoulder-width apart, with the band placed just above your knees. |
81 |
| 81 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif |
band squat |
149 |
hamstrings |
81 |
81 |
band |
81 |
448 |
Stand with your feet shoulder-width apart, with the band placed just above your knees. |
81 |
| 81 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif |
band squat |
150 |
calves |
81 |
81 |
band |
81 |
448 |
Stand with your feet shoulder-width apart, with the band placed just above your knees. |
81 |
| 81 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif |
band squat |
148 |
quadriceps |
81 |
81 |
band |
81 |
449 |
Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position. |
81 |
| 81 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif |
band squat |
149 |
hamstrings |
81 |
81 |
band |
81 |
449 |
Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position. |
81 |
| 81 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif |
band squat |
150 |
calves |
81 |
81 |
band |
81 |
449 |
Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position. |
81 |
| 81 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif |
band squat |
148 |
quadriceps |
81 |
81 |
band |
81 |
450 |
Make sure your knees are tracking over your toes and your weight is in your heels. |
81 |
| 81 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif |
band squat |
149 |
hamstrings |
81 |
81 |
band |
81 |
450 |
Make sure your knees are tracking over your toes and your weight is in your heels. |
81 |
| 81 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif |
band squat |
150 |
calves |
81 |
81 |
band |
81 |
450 |
Make sure your knees are tracking over your toes and your weight is in your heels. |
81 |
| 81 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif |
band squat |
148 |
quadriceps |
81 |
81 |
band |
81 |
451 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
81 |
| 81 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif |
band squat |
149 |
hamstrings |
81 |
81 |
band |
81 |
451 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
81 |
| 81 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif |
band squat |
150 |
calves |
81 |
81 |
band |
81 |
451 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
81 |
| 81 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif |
band squat |
148 |
quadriceps |
81 |
81 |
band |
81 |
452 |
Repeat for the desired number of repetitions. |
81 |
| 81 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif |
band squat |
149 |
hamstrings |
81 |
81 |
band |
81 |
452 |
Repeat for the desired number of repetitions. |
81 |
| 81 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat.gif |
band squat |
150 |
calves |
81 |
81 |
band |
81 |
452 |
Repeat for the desired number of repetitions. |
81 |
| 82 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif |
band squat row |
151 |
hamstrings |
82 |
82 |
band |
82 |
453 |
Attach the band to a sturdy anchor point at waist height. |
82 |
| 82 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif |
band squat row |
152 |
quadriceps |
82 |
82 |
band |
82 |
453 |
Attach the band to a sturdy anchor point at waist height. |
82 |
| 82 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif |
band squat row |
153 |
back |
82 |
82 |
band |
82 |
453 |
Attach the band to a sturdy anchor point at waist height. |
82 |
| 82 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif |
band squat row |
151 |
hamstrings |
82 |
82 |
band |
82 |
454 |
Stand facing the anchor point with your feet shoulder-width apart. |
82 |
| 82 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif |
band squat row |
152 |
quadriceps |
82 |
82 |
band |
82 |
454 |
Stand facing the anchor point with your feet shoulder-width apart. |
82 |
| 82 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif |
band squat row |
153 |
back |
82 |
82 |
band |
82 |
454 |
Stand facing the anchor point with your feet shoulder-width apart. |
82 |
| 82 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif |
band squat row |
151 |
hamstrings |
82 |
82 |
band |
82 |
455 |
Hold the band handles with your palms facing each other and your arms extended in front of you. |
82 |
| 82 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif |
band squat row |
152 |
quadriceps |
82 |
82 |
band |
82 |
455 |
Hold the band handles with your palms facing each other and your arms extended in front of you. |
82 |
| 82 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif |
band squat row |
153 |
back |
82 |
82 |
band |
82 |
455 |
Hold the band handles with your palms facing each other and your arms extended in front of you. |
82 |
| 82 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif |
band squat row |
151 |
hamstrings |
82 |
82 |
band |
82 |
456 |
Bend your knees and lower into a squat position, keeping your back straight and chest lifted. |
82 |
| 82 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif |
band squat row |
152 |
quadriceps |
82 |
82 |
band |
82 |
456 |
Bend your knees and lower into a squat position, keeping your back straight and chest lifted. |
82 |
| 82 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif |
band squat row |
153 |
back |
82 |
82 |
band |
82 |
456 |
Bend your knees and lower into a squat position, keeping your back straight and chest lifted. |
82 |
| 82 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif |
band squat row |
151 |
hamstrings |
82 |
82 |
band |
82 |
457 |
From the squat position, pull the band handles towards your body, squeezing your shoulder blades together. |
82 |
| 82 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif |
band squat row |
152 |
quadriceps |
82 |
82 |
band |
82 |
457 |
From the squat position, pull the band handles towards your body, squeezing your shoulder blades together. |
82 |
| 82 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif |
band squat row |
153 |
back |
82 |
82 |
band |
82 |
457 |
From the squat position, pull the band handles towards your body, squeezing your shoulder blades together. |
82 |
| 82 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif |
band squat row |
151 |
hamstrings |
82 |
82 |
band |
82 |
458 |
Pause for a moment at the top, then slowly release the tension and return to the starting position. |
82 |
| 82 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif |
band squat row |
152 |
quadriceps |
82 |
82 |
band |
82 |
458 |
Pause for a moment at the top, then slowly release the tension and return to the starting position. |
82 |
| 82 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif |
band squat row |
153 |
back |
82 |
82 |
band |
82 |
458 |
Pause for a moment at the top, then slowly release the tension and return to the starting position. |
82 |
| 82 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif |
band squat row |
151 |
hamstrings |
82 |
82 |
band |
82 |
459 |
Repeat for the desired number of repetitions. |
82 |
| 82 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif |
band squat row |
152 |
quadriceps |
82 |
82 |
band |
82 |
459 |
Repeat for the desired number of repetitions. |
82 |
| 82 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band squat row.gif |
band squat row |
153 |
back |
82 |
82 |
band |
82 |
459 |
Repeat for the desired number of repetitions. |
82 |
| 83 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing crunch.gif |
band standing crunch |
154 |
obliques |
83 |
83 |
band |
83 |
460 |
Attach the band to a sturdy anchor point at waist height. |
83 |
| 83 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing crunch.gif |
band standing crunch |
154 |
obliques |
83 |
83 |
band |
83 |
461 |
Stand facing away from the anchor point with your feet shoulder-width apart. |
83 |
| 83 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing crunch.gif |
band standing crunch |
154 |
obliques |
83 |
83 |
band |
83 |
462 |
Hold the band with both hands and bring it up to your chest, keeping your elbows bent and close to your body. |
83 |
| 83 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing crunch.gif |
band standing crunch |
154 |
obliques |
83 |
83 |
band |
83 |
463 |
Engage your abs and slowly crunch forward, bringing your chest towards your knees. |
83 |
| 83 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing crunch.gif |
band standing crunch |
154 |
obliques |
83 |
83 |
band |
83 |
464 |
Pause for a moment at the top of the crunch, then slowly return to the starting position. |
83 |
| 83 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing crunch.gif |
band standing crunch |
154 |
obliques |
83 |
83 |
band |
83 |
465 |
Repeat for the desired number of repetitions. |
83 |
| 84 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif |
band standing rear delt row |
155 |
trapezius |
84 |
84 |
band |
84 |
466 |
Stand with your feet shoulder-width apart and place the band under your feet. |
84 |
| 84 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif |
band standing rear delt row |
156 |
rhomboids |
84 |
84 |
band |
84 |
466 |
Stand with your feet shoulder-width apart and place the band under your feet. |
84 |
| 84 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif |
band standing rear delt row |
157 |
biceps |
84 |
84 |
band |
84 |
466 |
Stand with your feet shoulder-width apart and place the band under your feet. |
84 |
| 84 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif |
band standing rear delt row |
155 |
trapezius |
84 |
84 |
band |
84 |
467 |
Hold the band handles with your palms facing each other and your arms extended in front of you. |
84 |
| 84 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif |
band standing rear delt row |
156 |
rhomboids |
84 |
84 |
band |
84 |
467 |
Hold the band handles with your palms facing each other and your arms extended in front of you. |
84 |
| 84 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif |
band standing rear delt row |
157 |
biceps |
84 |
84 |
band |
84 |
467 |
Hold the band handles with your palms facing each other and your arms extended in front of you. |
84 |
| 84 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif |
band standing rear delt row |
155 |
trapezius |
84 |
84 |
band |
84 |
468 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
84 |
| 84 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif |
band standing rear delt row |
156 |
rhomboids |
84 |
84 |
band |
84 |
468 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
84 |
| 84 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif |
band standing rear delt row |
157 |
biceps |
84 |
84 |
band |
84 |
468 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
84 |
| 84 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif |
band standing rear delt row |
155 |
trapezius |
84 |
84 |
band |
84 |
469 |
Pull the band towards your chest, squeezing your shoulder blades together. |
84 |
| 84 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif |
band standing rear delt row |
156 |
rhomboids |
84 |
84 |
band |
84 |
469 |
Pull the band towards your chest, squeezing your shoulder blades together. |
84 |
| 84 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif |
band standing rear delt row |
157 |
biceps |
84 |
84 |
band |
84 |
469 |
Pull the band towards your chest, squeezing your shoulder blades together. |
84 |
| 84 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif |
band standing rear delt row |
155 |
trapezius |
84 |
84 |
band |
84 |
470 |
Pause for a moment at the top, then slowly release the tension and return to the starting position. |
84 |
| 84 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif |
band standing rear delt row |
156 |
rhomboids |
84 |
84 |
band |
84 |
470 |
Pause for a moment at the top, then slowly release the tension and return to the starting position. |
84 |
| 84 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif |
band standing rear delt row |
157 |
biceps |
84 |
84 |
band |
84 |
470 |
Pause for a moment at the top, then slowly release the tension and return to the starting position. |
84 |
| 84 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif |
band standing rear delt row |
155 |
trapezius |
84 |
84 |
band |
84 |
471 |
Repeat for the desired number of repetitions. |
84 |
| 84 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif |
band standing rear delt row |
156 |
rhomboids |
84 |
84 |
band |
84 |
471 |
Repeat for the desired number of repetitions. |
84 |
| 84 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing rear delt row.gif |
band standing rear delt row |
157 |
biceps |
84 |
84 |
band |
84 |
471 |
Repeat for the desired number of repetitions. |
84 |
| 85 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing twisting crunch.gif |
band standing twisting crunch |
158 |
obliques |
85 |
85 |
band |
85 |
472 |
Stand with your feet shoulder-width apart and place the band around your upper back, crossing it in front of your chest. |
85 |
| 85 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing twisting crunch.gif |
band standing twisting crunch |
158 |
obliques |
85 |
85 |
band |
85 |
473 |
Hold the ends of the band with your hands, keeping your elbows bent and close to your sides. |
85 |
| 85 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing twisting crunch.gif |
band standing twisting crunch |
158 |
obliques |
85 |
85 |
band |
85 |
474 |
Engage your abs and twist your torso to one side, bringing your elbow towards the opposite knee. |
85 |
| 85 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing twisting crunch.gif |
band standing twisting crunch |
158 |
obliques |
85 |
85 |
band |
85 |
475 |
Pause for a moment, then return to the starting position. |
85 |
| 85 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing twisting crunch.gif |
band standing twisting crunch |
158 |
obliques |
85 |
85 |
band |
85 |
476 |
Repeat on the other side. |
85 |
| 85 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band standing twisting crunch.gif |
band standing twisting crunch |
158 |
obliques |
85 |
85 |
band |
85 |
477 |
Continue alternating sides for the desired number of repetitions. |
85 |
| 86 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif |
band step-up |
159 |
quadriceps |
86 |
86 |
band |
86 |
478 |
Place a band around your thighs, just above your knees. |
86 |
| 86 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif |
band step-up |
160 |
hamstrings |
86 |
86 |
band |
86 |
478 |
Place a band around your thighs, just above your knees. |
86 |
| 86 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif |
band step-up |
161 |
calves |
86 |
86 |
band |
86 |
478 |
Place a band around your thighs, just above your knees. |
86 |
| 86 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif |
band step-up |
159 |
quadriceps |
86 |
86 |
band |
86 |
479 |
Stand facing a step or platform with your feet hip-width apart. |
86 |
| 86 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif |
band step-up |
160 |
hamstrings |
86 |
86 |
band |
86 |
479 |
Stand facing a step or platform with your feet hip-width apart. |
86 |
| 86 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif |
band step-up |
161 |
calves |
86 |
86 |
band |
86 |
479 |
Stand facing a step or platform with your feet hip-width apart. |
86 |
| 86 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif |
band step-up |
159 |
quadriceps |
86 |
86 |
band |
86 |
480 |
Step up onto the platform with your right foot, pushing through your heel. |
86 |
| 86 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif |
band step-up |
160 |
hamstrings |
86 |
86 |
band |
86 |
480 |
Step up onto the platform with your right foot, pushing through your heel. |
86 |
| 86 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif |
band step-up |
161 |
calves |
86 |
86 |
band |
86 |
480 |
Step up onto the platform with your right foot, pushing through your heel. |
86 |
| 86 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif |
band step-up |
159 |
quadriceps |
86 |
86 |
band |
86 |
481 |
Extend your left leg behind you, keeping it straight. |
86 |
| 86 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif |
band step-up |
160 |
hamstrings |
86 |
86 |
band |
86 |
481 |
Extend your left leg behind you, keeping it straight. |
86 |
| 86 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif |
band step-up |
161 |
calves |
86 |
86 |
band |
86 |
481 |
Extend your left leg behind you, keeping it straight. |
86 |
| 86 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif |
band step-up |
159 |
quadriceps |
86 |
86 |
band |
86 |
482 |
Lower your left foot back down to the ground. |
86 |
| 86 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif |
band step-up |
160 |
hamstrings |
86 |
86 |
band |
86 |
482 |
Lower your left foot back down to the ground. |
86 |
| 86 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif |
band step-up |
161 |
calves |
86 |
86 |
band |
86 |
482 |
Lower your left foot back down to the ground. |
86 |
| 86 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif |
band step-up |
159 |
quadriceps |
86 |
86 |
band |
86 |
483 |
Repeat with your left foot stepping up onto the platform. |
86 |
| 86 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif |
band step-up |
160 |
hamstrings |
86 |
86 |
band |
86 |
483 |
Repeat with your left foot stepping up onto the platform. |
86 |
| 86 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif |
band step-up |
161 |
calves |
86 |
86 |
band |
86 |
483 |
Repeat with your left foot stepping up onto the platform. |
86 |
| 86 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif |
band step-up |
159 |
quadriceps |
86 |
86 |
band |
86 |
484 |
Continue alternating legs for the desired number of repetitions. |
86 |
| 86 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif |
band step-up |
160 |
hamstrings |
86 |
86 |
band |
86 |
484 |
Continue alternating legs for the desired number of repetitions. |
86 |
| 86 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band step-up.gif |
band step-up |
161 |
calves |
86 |
86 |
band |
86 |
484 |
Continue alternating legs for the desired number of repetitions. |
86 |
| 87 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif |
band stiff leg deadlift |
162 |
hamstrings |
87 |
87 |
band |
87 |
485 |
Stand with your feet shoulder-width apart and place the band around your ankles. |
87 |
| 87 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif |
band stiff leg deadlift |
163 |
lower back |
87 |
87 |
band |
87 |
485 |
Stand with your feet shoulder-width apart and place the band around your ankles. |
87 |
| 87 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif |
band stiff leg deadlift |
162 |
hamstrings |
87 |
87 |
band |
87 |
486 |
Hold the band with both hands in front of your thighs, palms facing your body. |
87 |
| 87 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif |
band stiff leg deadlift |
163 |
lower back |
87 |
87 |
band |
87 |
486 |
Hold the band with both hands in front of your thighs, palms facing your body. |
87 |
| 87 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif |
band stiff leg deadlift |
162 |
hamstrings |
87 |
87 |
band |
87 |
487 |
Keeping your back straight and your core engaged, hinge at the hips and slowly lower your upper body towards the ground. |
87 |
| 87 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif |
band stiff leg deadlift |
163 |
lower back |
87 |
87 |
band |
87 |
487 |
Keeping your back straight and your core engaged, hinge at the hips and slowly lower your upper body towards the ground. |
87 |
| 87 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif |
band stiff leg deadlift |
162 |
hamstrings |
87 |
87 |
band |
87 |
488 |
As you lower, push your hips back and allow your knees to bend slightly. |
87 |
| 87 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif |
band stiff leg deadlift |
163 |
lower back |
87 |
87 |
band |
87 |
488 |
As you lower, push your hips back and allow your knees to bend slightly. |
87 |
| 87 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif |
band stiff leg deadlift |
162 |
hamstrings |
87 |
87 |
band |
87 |
489 |
Lower the band towards the ground, feeling a stretch in your hamstrings. |
87 |
| 87 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif |
band stiff leg deadlift |
163 |
lower back |
87 |
87 |
band |
87 |
489 |
Lower the band towards the ground, feeling a stretch in your hamstrings. |
87 |
| 87 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif |
band stiff leg deadlift |
162 |
hamstrings |
87 |
87 |
band |
87 |
490 |
Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your upper body back up to the starting position. |
87 |
| 87 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif |
band stiff leg deadlift |
163 |
lower back |
87 |
87 |
band |
87 |
490 |
Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your upper body back up to the starting position. |
87 |
| 87 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif |
band stiff leg deadlift |
162 |
hamstrings |
87 |
87 |
band |
87 |
491 |
Repeat for the desired number of repetitions. |
87 |
| 87 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band stiff leg deadlift.gif |
band stiff leg deadlift |
163 |
lower back |
87 |
87 |
band |
87 |
491 |
Repeat for the desired number of repetitions. |
87 |
| 88 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif |
band straight back stiff leg deadlift |
164 |
hamstrings |
88 |
88 |
band |
88 |
492 |
Stand with your feet shoulder-width apart and place the band around your upper legs. |
88 |
| 88 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif |
band straight back stiff leg deadlift |
165 |
lower back |
88 |
88 |
band |
88 |
492 |
Stand with your feet shoulder-width apart and place the band around your upper legs. |
88 |
| 88 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif |
band straight back stiff leg deadlift |
164 |
hamstrings |
88 |
88 |
band |
88 |
493 |
Hold the band with both hands in front of your thighs, palms facing your body. |
88 |
| 88 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif |
band straight back stiff leg deadlift |
165 |
lower back |
88 |
88 |
band |
88 |
493 |
Hold the band with both hands in front of your thighs, palms facing your body. |
88 |
| 88 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif |
band straight back stiff leg deadlift |
164 |
hamstrings |
88 |
88 |
band |
88 |
494 |
Keeping your back straight and your knees slightly bent, hinge at the hips and lower the band towards the ground. |
88 |
| 88 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif |
band straight back stiff leg deadlift |
165 |
lower back |
88 |
88 |
band |
88 |
494 |
Keeping your back straight and your knees slightly bent, hinge at the hips and lower the band towards the ground. |
88 |
| 88 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif |
band straight back stiff leg deadlift |
164 |
hamstrings |
88 |
88 |
band |
88 |
495 |
Feel the stretch in your hamstrings as you lower the band. |
88 |
| 88 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif |
band straight back stiff leg deadlift |
165 |
lower back |
88 |
88 |
band |
88 |
495 |
Feel the stretch in your hamstrings as you lower the band. |
88 |
| 88 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif |
band straight back stiff leg deadlift |
164 |
hamstrings |
88 |
88 |
band |
88 |
496 |
Engage your glutes and hamstrings to lift your body back up to the starting position. |
88 |
| 88 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif |
band straight back stiff leg deadlift |
165 |
lower back |
88 |
88 |
band |
88 |
496 |
Engage your glutes and hamstrings to lift your body back up to the starting position. |
88 |
| 88 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif |
band straight back stiff leg deadlift |
164 |
hamstrings |
88 |
88 |
band |
88 |
497 |
Repeat for the desired number of repetitions. |
88 |
| 88 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight back stiff leg deadlift.gif |
band straight back stiff leg deadlift |
165 |
lower back |
88 |
88 |
band |
88 |
497 |
Repeat for the desired number of repetitions. |
88 |
| 89 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif |
band straight leg deadlift |
166 |
hamstrings |
89 |
89 |
band |
89 |
498 |
Stand with your feet shoulder-width apart and place the band around your feet. |
89 |
| 89 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif |
band straight leg deadlift |
167 |
glutes |
89 |
89 |
band |
89 |
498 |
Stand with your feet shoulder-width apart and place the band around your feet. |
89 |
| 89 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif |
band straight leg deadlift |
166 |
hamstrings |
89 |
89 |
band |
89 |
499 |
Hold the band with both hands, palms facing your body, and keep your arms straight. |
89 |
| 89 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif |
band straight leg deadlift |
167 |
glutes |
89 |
89 |
band |
89 |
499 |
Hold the band with both hands, palms facing your body, and keep your arms straight. |
89 |
| 89 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif |
band straight leg deadlift |
166 |
hamstrings |
89 |
89 |
band |
89 |
500 |
Engage your core and maintain a slight bend in your knees. |
89 |
| 89 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif |
band straight leg deadlift |
167 |
glutes |
89 |
89 |
band |
89 |
500 |
Engage your core and maintain a slight bend in your knees. |
89 |
| 89 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif |
band straight leg deadlift |
166 |
hamstrings |
89 |
89 |
band |
89 |
501 |
Slowly hinge forward at your hips, keeping your back straight and chest lifted. |
89 |
| 89 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif |
band straight leg deadlift |
167 |
glutes |
89 |
89 |
band |
89 |
501 |
Slowly hinge forward at your hips, keeping your back straight and chest lifted. |
89 |
| 89 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif |
band straight leg deadlift |
166 |
hamstrings |
89 |
89 |
band |
89 |
502 |
Lower the band towards the ground while keeping your legs straight. |
89 |
| 89 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif |
band straight leg deadlift |
167 |
glutes |
89 |
89 |
band |
89 |
502 |
Lower the band towards the ground while keeping your legs straight. |
89 |
| 89 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif |
band straight leg deadlift |
166 |
hamstrings |
89 |
89 |
band |
89 |
503 |
Pause for a moment at the bottom, then squeeze your glutes and hamstrings to return to the starting position. |
89 |
| 89 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif |
band straight leg deadlift |
167 |
glutes |
89 |
89 |
band |
89 |
503 |
Pause for a moment at the bottom, then squeeze your glutes and hamstrings to return to the starting position. |
89 |
| 89 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif |
band straight leg deadlift |
166 |
hamstrings |
89 |
89 |
band |
89 |
504 |
Repeat for the desired number of repetitions. |
89 |
| 89 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band straight leg deadlift.gif |
band straight leg deadlift |
167 |
glutes |
89 |
89 |
band |
89 |
504 |
Repeat for the desired number of repetitions. |
89 |
| 90 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif |
band twisting overhead press |
168 |
triceps |
90 |
90 |
band |
90 |
505 |
Stand with your feet shoulder-width apart and place the band under your feet. |
90 |
| 90 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif |
band twisting overhead press |
169 |
upper back |
90 |
90 |
band |
90 |
505 |
Stand with your feet shoulder-width apart and place the band under your feet. |
90 |
| 90 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif |
band twisting overhead press |
168 |
triceps |
90 |
90 |
band |
90 |
506 |
Hold the band handles at shoulder height with your palms facing forward. |
90 |
| 90 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif |
band twisting overhead press |
169 |
upper back |
90 |
90 |
band |
90 |
506 |
Hold the band handles at shoulder height with your palms facing forward. |
90 |
| 90 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif |
band twisting overhead press |
168 |
triceps |
90 |
90 |
band |
90 |
507 |
Engage your core and press the band overhead, fully extending your arms. |
90 |
| 90 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif |
band twisting overhead press |
169 |
upper back |
90 |
90 |
band |
90 |
507 |
Engage your core and press the band overhead, fully extending your arms. |
90 |
| 90 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif |
band twisting overhead press |
168 |
triceps |
90 |
90 |
band |
90 |
508 |
As you press, twist your torso to one side, keeping your hips stable. |
90 |
| 90 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif |
band twisting overhead press |
169 |
upper back |
90 |
90 |
band |
90 |
508 |
As you press, twist your torso to one side, keeping your hips stable. |
90 |
| 90 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif |
band twisting overhead press |
168 |
triceps |
90 |
90 |
band |
90 |
509 |
Pause for a moment at the top, then return to the starting position. |
90 |
| 90 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif |
band twisting overhead press |
169 |
upper back |
90 |
90 |
band |
90 |
509 |
Pause for a moment at the top, then return to the starting position. |
90 |
| 90 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif |
band twisting overhead press |
168 |
triceps |
90 |
90 |
band |
90 |
510 |
Repeat the press and twist on the opposite side. |
90 |
| 90 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif |
band twisting overhead press |
169 |
upper back |
90 |
90 |
band |
90 |
510 |
Repeat the press and twist on the opposite side. |
90 |
| 90 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif |
band twisting overhead press |
168 |
triceps |
90 |
90 |
band |
90 |
511 |
Continue alternating sides for the desired number of repetitions. |
90 |
| 90 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band twisting overhead press.gif |
band twisting overhead press |
169 |
upper back |
90 |
90 |
band |
90 |
511 |
Continue alternating sides for the desired number of repetitions. |
90 |
| 91 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band two legs calf raise - (band under both legs) v. 2.gif |
band two legs calf raise - (band under both legs) v. 2 |
170 |
ankles |
91 |
91 |
band |
91 |
512 |
Stand with your feet shoulder-width apart and place a resistance band under both feet. |
91 |
| 91 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band two legs calf raise - (band under both legs) v. 2.gif |
band two legs calf raise - (band under both legs) v. 2 |
171 |
feet |
91 |
91 |
band |
91 |
512 |
Stand with your feet shoulder-width apart and place a resistance band under both feet. |
91 |
| 91 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band two legs calf raise - (band under both legs) v. 2.gif |
band two legs calf raise - (band under both legs) v. 2 |
170 |
ankles |
91 |
91 |
band |
91 |
513 |
Hold the ends of the band with your hands for stability. |
91 |
| 91 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band two legs calf raise - (band under both legs) v. 2.gif |
band two legs calf raise - (band under both legs) v. 2 |
171 |
feet |
91 |
91 |
band |
91 |
513 |
Hold the ends of the band with your hands for stability. |
91 |
| 91 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band two legs calf raise - (band under both legs) v. 2.gif |
band two legs calf raise - (band under both legs) v. 2 |
170 |
ankles |
91 |
91 |
band |
91 |
514 |
Raise your heels off the ground as high as possible, using your calves. |
91 |
| 91 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band two legs calf raise - (band under both legs) v. 2.gif |
band two legs calf raise - (band under both legs) v. 2 |
171 |
feet |
91 |
91 |
band |
91 |
514 |
Raise your heels off the ground as high as possible, using your calves. |
91 |
| 91 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band two legs calf raise - (band under both legs) v. 2.gif |
band two legs calf raise - (band under both legs) v. 2 |
170 |
ankles |
91 |
91 |
band |
91 |
515 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
91 |
| 91 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band two legs calf raise - (band under both legs) v. 2.gif |
band two legs calf raise - (band under both legs) v. 2 |
171 |
feet |
91 |
91 |
band |
91 |
515 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
91 |
| 91 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band two legs calf raise - (band under both legs) v. 2.gif |
band two legs calf raise - (band under both legs) v. 2 |
170 |
ankles |
91 |
91 |
band |
91 |
516 |
Repeat for the desired number of repetitions. |
91 |
| 91 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\band two legs calf raise - (band under both legs) v. 2.gif |
band two legs calf raise - (band under both legs) v. 2 |
171 |
feet |
91 |
91 |
band |
91 |
516 |
Repeat for the desired number of repetitions. |
91 |
| 92 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif |
band underhand pulldown |
172 |
biceps |
92 |
92 |
band |
92 |
517 |
Attach the band to a high anchor point, such as a pull-up bar or sturdy beam. |
92 |
| 92 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif |
band underhand pulldown |
173 |
forearms |
92 |
92 |
band |
92 |
517 |
Attach the band to a high anchor point, such as a pull-up bar or sturdy beam. |
92 |
| 92 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif |
band underhand pulldown |
172 |
biceps |
92 |
92 |
band |
92 |
518 |
Stand facing the anchor point with your feet shoulder-width apart. |
92 |
| 92 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif |
band underhand pulldown |
173 |
forearms |
92 |
92 |
band |
92 |
518 |
Stand facing the anchor point with your feet shoulder-width apart. |
92 |
| 92 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif |
band underhand pulldown |
172 |
biceps |
92 |
92 |
band |
92 |
519 |
Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart. |
92 |
| 92 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif |
band underhand pulldown |
173 |
forearms |
92 |
92 |
band |
92 |
519 |
Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart. |
92 |
| 92 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif |
band underhand pulldown |
172 |
biceps |
92 |
92 |
band |
92 |
520 |
Extend your arms fully overhead, keeping your elbows slightly bent. |
92 |
| 92 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif |
band underhand pulldown |
173 |
forearms |
92 |
92 |
band |
92 |
520 |
Extend your arms fully overhead, keeping your elbows slightly bent. |
92 |
| 92 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif |
band underhand pulldown |
172 |
biceps |
92 |
92 |
band |
92 |
521 |
Engage your lats and pull the band down towards your chest, squeezing your shoulder blades together. |
92 |
| 92 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif |
band underhand pulldown |
173 |
forearms |
92 |
92 |
band |
92 |
521 |
Engage your lats and pull the band down towards your chest, squeezing your shoulder blades together. |
92 |
| 92 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif |
band underhand pulldown |
172 |
biceps |
92 |
92 |
band |
92 |
522 |
Pause for a moment at the bottom of the movement, then slowly release the tension and return to the starting position. |
92 |
| 92 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif |
band underhand pulldown |
173 |
forearms |
92 |
92 |
band |
92 |
522 |
Pause for a moment at the bottom of the movement, then slowly release the tension and return to the starting position. |
92 |
| 92 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif |
band underhand pulldown |
172 |
biceps |
92 |
92 |
band |
92 |
523 |
Repeat for the desired number of repetitions. |
92 |
| 92 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\band underhand pulldown.gif |
band underhand pulldown |
173 |
forearms |
92 |
92 |
band |
92 |
523 |
Repeat for the desired number of repetitions. |
92 |
| 93 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band v-up.gif |
band v-up |
174 |
hip flexors |
93 |
93 |
band |
93 |
524 |
Lie flat on your back with your legs straight and your arms extended overhead, holding the band. |
93 |
| 93 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band v-up.gif |
band v-up |
174 |
hip flexors |
93 |
93 |
band |
93 |
525 |
Engaging your abs, lift your legs and upper body off the ground simultaneously, reaching your hands towards your toes. |
93 |
| 93 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band v-up.gif |
band v-up |
174 |
hip flexors |
93 |
93 |
band |
93 |
526 |
Pause for a moment at the top, then slowly lower your legs and upper body back down to the starting position. |
93 |
| 93 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band v-up.gif |
band v-up |
174 |
hip flexors |
93 |
93 |
band |
93 |
527 |
Repeat for the desired number of repetitions. |
93 |
| 94 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif |
band vertical pallof press |
175 |
obliques |
94 |
94 |
band |
94 |
528 |
Stand with your feet shoulder-width apart and wrap the band around a sturdy object at chest height. |
94 |
| 94 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif |
band vertical pallof press |
176 |
glutes |
94 |
94 |
band |
94 |
528 |
Stand with your feet shoulder-width apart and wrap the band around a sturdy object at chest height. |
94 |
| 94 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif |
band vertical pallof press |
175 |
obliques |
94 |
94 |
band |
94 |
529 |
Hold the band with both hands and step away from the anchor point, creating tension in the band. |
94 |
| 94 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif |
band vertical pallof press |
176 |
glutes |
94 |
94 |
band |
94 |
529 |
Hold the band with both hands and step away from the anchor point, creating tension in the band. |
94 |
| 94 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif |
band vertical pallof press |
175 |
obliques |
94 |
94 |
band |
94 |
530 |
Position yourself perpendicular to the anchor point, with your side facing the band. |
94 |
| 94 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif |
band vertical pallof press |
176 |
glutes |
94 |
94 |
band |
94 |
530 |
Position yourself perpendicular to the anchor point, with your side facing the band. |
94 |
| 94 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif |
band vertical pallof press |
175 |
obliques |
94 |
94 |
band |
94 |
531 |
Extend your arms straight out in front of you, keeping your hands at chest height. |
94 |
| 94 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif |
band vertical pallof press |
176 |
glutes |
94 |
94 |
band |
94 |
531 |
Extend your arms straight out in front of you, keeping your hands at chest height. |
94 |
| 94 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif |
band vertical pallof press |
175 |
obliques |
94 |
94 |
band |
94 |
532 |
Engage your core and press the band away from your chest, fully extending your arms. |
94 |
| 94 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif |
band vertical pallof press |
176 |
glutes |
94 |
94 |
band |
94 |
532 |
Engage your core and press the band away from your chest, fully extending your arms. |
94 |
| 94 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif |
band vertical pallof press |
175 |
obliques |
94 |
94 |
band |
94 |
533 |
Hold the position for a few seconds, then slowly bring the band back towards your chest. |
94 |
| 94 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif |
band vertical pallof press |
176 |
glutes |
94 |
94 |
band |
94 |
533 |
Hold the position for a few seconds, then slowly bring the band back towards your chest. |
94 |
| 94 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif |
band vertical pallof press |
175 |
obliques |
94 |
94 |
band |
94 |
534 |
Repeat for the desired number of repetitions, then switch sides. |
94 |
| 94 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\band vertical pallof press.gif |
band vertical pallof press |
176 |
glutes |
94 |
94 |
band |
94 |
534 |
Repeat for the desired number of repetitions, then switch sides. |
94 |
| 95 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band wrist curl.gif |
band wrist curl |
177 |
biceps |
95 |
95 |
band |
95 |
535 |
Sit on a bench or chair with your feet flat on the ground. |
95 |
| 95 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band wrist curl.gif |
band wrist curl |
178 |
triceps |
95 |
95 |
band |
95 |
535 |
Sit on a bench or chair with your feet flat on the ground. |
95 |
| 95 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band wrist curl.gif |
band wrist curl |
177 |
biceps |
95 |
95 |
band |
95 |
536 |
Hold the band with both hands, palms facing up, and rest your forearms on your thighs. |
95 |
| 95 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band wrist curl.gif |
band wrist curl |
178 |
triceps |
95 |
95 |
band |
95 |
536 |
Hold the band with both hands, palms facing up, and rest your forearms on your thighs. |
95 |
| 95 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band wrist curl.gif |
band wrist curl |
177 |
biceps |
95 |
95 |
band |
95 |
537 |
Slowly curl your wrists upward, squeezing your forearms. |
95 |
| 95 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band wrist curl.gif |
band wrist curl |
178 |
triceps |
95 |
95 |
band |
95 |
537 |
Slowly curl your wrists upward, squeezing your forearms. |
95 |
| 95 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band wrist curl.gif |
band wrist curl |
177 |
biceps |
95 |
95 |
band |
95 |
538 |
Pause for a moment at the top, then slowly lower your wrists back down to the starting position. |
95 |
| 95 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band wrist curl.gif |
band wrist curl |
178 |
triceps |
95 |
95 |
band |
95 |
538 |
Pause for a moment at the top, then slowly lower your wrists back down to the starting position. |
95 |
| 95 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band wrist curl.gif |
band wrist curl |
177 |
biceps |
95 |
95 |
band |
95 |
539 |
Repeat for the desired number of repetitions. |
95 |
| 95 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\band wrist curl.gif |
band wrist curl |
178 |
triceps |
95 |
95 |
band |
95 |
539 |
Repeat for the desired number of repetitions. |
95 |
| 96 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band y-raise.gif |
band y-raise |
179 |
traps |
96 |
96 |
band |
96 |
540 |
Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing inwards. |
96 |
| 96 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band y-raise.gif |
band y-raise |
180 |
rhomboids |
96 |
96 |
band |
96 |
540 |
Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing inwards. |
96 |
| 96 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band y-raise.gif |
band y-raise |
179 |
traps |
96 |
96 |
band |
96 |
541 |
Keep your arms straight and lift them up and out to the sides, forming a 'Y' shape with your body. |
96 |
| 96 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band y-raise.gif |
band y-raise |
180 |
rhomboids |
96 |
96 |
band |
96 |
541 |
Keep your arms straight and lift them up and out to the sides, forming a 'Y' shape with your body. |
96 |
| 96 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band y-raise.gif |
band y-raise |
179 |
traps |
96 |
96 |
band |
96 |
542 |
Squeeze your shoulder blades together at the top of the movement. |
96 |
| 96 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band y-raise.gif |
band y-raise |
180 |
rhomboids |
96 |
96 |
band |
96 |
542 |
Squeeze your shoulder blades together at the top of the movement. |
96 |
| 96 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band y-raise.gif |
band y-raise |
179 |
traps |
96 |
96 |
band |
96 |
543 |
Slowly lower your arms back down to the starting position. |
96 |
| 96 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band y-raise.gif |
band y-raise |
180 |
rhomboids |
96 |
96 |
band |
96 |
543 |
Slowly lower your arms back down to the starting position. |
96 |
| 96 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band y-raise.gif |
band y-raise |
179 |
traps |
96 |
96 |
band |
96 |
544 |
Repeat for the desired number of repetitions. |
96 |
| 96 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\band y-raise.gif |
band y-raise |
180 |
rhomboids |
96 |
96 |
band |
96 |
544 |
Repeat for the desired number of repetitions. |
96 |
| 97 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell alternate biceps curl.gif |
barbell alternate biceps curl |
181 |
forearms |
97 |
97 |
barbell |
97 |
545 |
Stand up straight with your feet shoulder-width apart and hold a barbell in each hand, palms facing forward. |
97 |
| 97 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell alternate biceps curl.gif |
barbell alternate biceps curl |
181 |
forearms |
97 |
97 |
barbell |
97 |
546 |
Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps. |
97 |
| 97 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell alternate biceps curl.gif |
barbell alternate biceps curl |
181 |
forearms |
97 |
97 |
barbell |
97 |
547 |
Continue to raise the barbells until your biceps are fully contracted and the barbells are at shoulder level. |
97 |
| 97 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell alternate biceps curl.gif |
barbell alternate biceps curl |
181 |
forearms |
97 |
97 |
barbell |
97 |
548 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
97 |
| 97 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell alternate biceps curl.gif |
barbell alternate biceps curl |
181 |
forearms |
97 |
97 |
barbell |
97 |
549 |
Inhale as you slowly begin to lower the barbells back to the starting position. |
97 |
| 97 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell alternate biceps curl.gif |
barbell alternate biceps curl |
181 |
forearms |
97 |
97 |
barbell |
97 |
550 |
Repeat for the desired number of repetitions, alternating arms. |
97 |
| 98 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif |
barbell bench front squat |
182 |
hamstrings |
98 |
98 |
barbell |
98 |
551 |
Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone. |
98 |
| 98 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif |
barbell bench front squat |
183 |
glutes |
98 |
98 |
barbell |
98 |
551 |
Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone. |
98 |
| 98 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif |
barbell bench front squat |
184 |
calves |
98 |
98 |
barbell |
98 |
551 |
Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone. |
98 |
| 98 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif |
barbell bench front squat |
182 |
hamstrings |
98 |
98 |
barbell |
98 |
552 |
Hold the barbell with an overhand grip, keeping your elbows up and your upper arms parallel to the ground. |
98 |
| 98 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif |
barbell bench front squat |
183 |
glutes |
98 |
98 |
barbell |
98 |
552 |
Hold the barbell with an overhand grip, keeping your elbows up and your upper arms parallel to the ground. |
98 |
| 98 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif |
barbell bench front squat |
184 |
calves |
98 |
98 |
barbell |
98 |
552 |
Hold the barbell with an overhand grip, keeping your elbows up and your upper arms parallel to the ground. |
98 |
| 98 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif |
barbell bench front squat |
182 |
hamstrings |
98 |
98 |
barbell |
98 |
553 |
Lower your body down into a squat position by bending at the knees and hips, keeping your back straight and your chest up. |
98 |
| 98 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif |
barbell bench front squat |
183 |
glutes |
98 |
98 |
barbell |
98 |
553 |
Lower your body down into a squat position by bending at the knees and hips, keeping your back straight and your chest up. |
98 |
| 98 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif |
barbell bench front squat |
184 |
calves |
98 |
98 |
barbell |
98 |
553 |
Lower your body down into a squat position by bending at the knees and hips, keeping your back straight and your chest up. |
98 |
| 98 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif |
barbell bench front squat |
182 |
hamstrings |
98 |
98 |
barbell |
98 |
554 |
Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. |
98 |
| 98 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif |
barbell bench front squat |
183 |
glutes |
98 |
98 |
barbell |
98 |
554 |
Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. |
98 |
| 98 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif |
barbell bench front squat |
184 |
calves |
98 |
98 |
barbell |
98 |
554 |
Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. |
98 |
| 98 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif |
barbell bench front squat |
182 |
hamstrings |
98 |
98 |
barbell |
98 |
555 |
Repeat for the desired number of repetitions. |
98 |
| 98 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif |
barbell bench front squat |
183 |
glutes |
98 |
98 |
barbell |
98 |
555 |
Repeat for the desired number of repetitions. |
98 |
| 98 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench front squat.gif |
barbell bench front squat |
184 |
calves |
98 |
98 |
barbell |
98 |
555 |
Repeat for the desired number of repetitions. |
98 |
| 99 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif |
barbell bench press |
185 |
triceps |
99 |
99 |
barbell |
99 |
556 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
99 |
| 99 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif |
barbell bench press |
186 |
shoulders |
99 |
99 |
barbell |
99 |
556 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
99 |
| 99 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif |
barbell bench press |
185 |
triceps |
99 |
99 |
barbell |
99 |
557 |
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. |
99 |
| 99 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif |
barbell bench press |
186 |
shoulders |
99 |
99 |
barbell |
99 |
557 |
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. |
99 |
| 99 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif |
barbell bench press |
185 |
triceps |
99 |
99 |
barbell |
99 |
558 |
Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. |
99 |
| 99 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif |
barbell bench press |
186 |
shoulders |
99 |
99 |
barbell |
99 |
558 |
Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. |
99 |
| 99 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif |
barbell bench press |
185 |
triceps |
99 |
99 |
barbell |
99 |
559 |
Lower the barbell slowly towards your chest, keeping your elbows tucked in. |
99 |
| 99 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif |
barbell bench press |
186 |
shoulders |
99 |
99 |
barbell |
99 |
559 |
Lower the barbell slowly towards your chest, keeping your elbows tucked in. |
99 |
| 99 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif |
barbell bench press |
185 |
triceps |
99 |
99 |
barbell |
99 |
560 |
Pause for a moment when the barbell touches your chest. |
99 |
| 99 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif |
barbell bench press |
186 |
shoulders |
99 |
99 |
barbell |
99 |
560 |
Pause for a moment when the barbell touches your chest. |
99 |
| 99 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif |
barbell bench press |
185 |
triceps |
99 |
99 |
barbell |
99 |
561 |
Push the barbell back up to the starting position by extending your arms. |
99 |
| 99 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif |
barbell bench press |
186 |
shoulders |
99 |
99 |
barbell |
99 |
561 |
Push the barbell back up to the starting position by extending your arms. |
99 |
| 99 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif |
barbell bench press |
185 |
triceps |
99 |
99 |
barbell |
99 |
562 |
Repeat for the desired number of repetitions. |
99 |
| 99 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench press.gif |
barbell bench press |
186 |
shoulders |
99 |
99 |
barbell |
99 |
562 |
Repeat for the desired number of repetitions. |
99 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
187 |
glutes |
100 |
100 |
barbell |
100 |
563 |
Set up a barbell on a squat rack at chest height. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
188 |
hamstrings |
100 |
100 |
barbell |
100 |
563 |
Set up a barbell on a squat rack at chest height. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
189 |
calves |
100 |
100 |
barbell |
100 |
563 |
Set up a barbell on a squat rack at chest height. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
187 |
glutes |
100 |
100 |
barbell |
100 |
564 |
Stand facing away from the rack, with your feet shoulder-width apart. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
188 |
hamstrings |
100 |
100 |
barbell |
100 |
564 |
Stand facing away from the rack, with your feet shoulder-width apart. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
189 |
calves |
100 |
100 |
barbell |
100 |
564 |
Stand facing away from the rack, with your feet shoulder-width apart. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
187 |
glutes |
100 |
100 |
barbell |
100 |
565 |
Bend your knees and lower your body down into a squat position, keeping your back straight and chest up. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
188 |
hamstrings |
100 |
100 |
barbell |
100 |
565 |
Bend your knees and lower your body down into a squat position, keeping your back straight and chest up. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
189 |
calves |
100 |
100 |
barbell |
100 |
565 |
Bend your knees and lower your body down into a squat position, keeping your back straight and chest up. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
187 |
glutes |
100 |
100 |
barbell |
100 |
566 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
188 |
hamstrings |
100 |
100 |
barbell |
100 |
566 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
189 |
calves |
100 |
100 |
barbell |
100 |
566 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
187 |
glutes |
100 |
100 |
barbell |
100 |
567 |
Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
188 |
hamstrings |
100 |
100 |
barbell |
100 |
567 |
Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
189 |
calves |
100 |
100 |
barbell |
100 |
567 |
Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
187 |
glutes |
100 |
100 |
barbell |
100 |
568 |
Lower your body down into a squat, keeping your knees in line with your toes. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
188 |
hamstrings |
100 |
100 |
barbell |
100 |
568 |
Lower your body down into a squat, keeping your knees in line with your toes. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
189 |
calves |
100 |
100 |
barbell |
100 |
568 |
Lower your body down into a squat, keeping your knees in line with your toes. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
187 |
glutes |
100 |
100 |
barbell |
100 |
569 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
188 |
hamstrings |
100 |
100 |
barbell |
100 |
569 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
189 |
calves |
100 |
100 |
barbell |
100 |
569 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
187 |
glutes |
100 |
100 |
barbell |
100 |
570 |
Repeat for the desired number of repetitions. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
188 |
hamstrings |
100 |
100 |
barbell |
100 |
570 |
Repeat for the desired number of repetitions. |
100 |
| 100 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bench squat.gif |
barbell bench squat |
189 |
calves |
100 |
100 |
barbell |
100 |
570 |
Repeat for the desired number of repetitions. |
100 |
| 101 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent arm pullover.gif |
barbell bent arm pullover |
190 |
triceps |
101 |
101 |
barbell |
101 |
571 |
Lie flat on a bench with your head at one end and your feet on the floor. |
101 |
| 101 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent arm pullover.gif |
barbell bent arm pullover |
191 |
chest |
101 |
101 |
barbell |
101 |
571 |
Lie flat on a bench with your head at one end and your feet on the floor. |
101 |
| 101 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent arm pullover.gif |
barbell bent arm pullover |
190 |
triceps |
101 |
101 |
barbell |
101 |
572 |
Hold a barbell with a shoulder-width grip and extend your arms straight above your chest. |
101 |
| 101 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent arm pullover.gif |
barbell bent arm pullover |
191 |
chest |
101 |
101 |
barbell |
101 |
572 |
Hold a barbell with a shoulder-width grip and extend your arms straight above your chest. |
101 |
| 101 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent arm pullover.gif |
barbell bent arm pullover |
190 |
triceps |
101 |
101 |
barbell |
101 |
573 |
Lower the barbell behind your head while keeping your arms slightly bent. |
101 |
| 101 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent arm pullover.gif |
barbell bent arm pullover |
191 |
chest |
101 |
101 |
barbell |
101 |
573 |
Lower the barbell behind your head while keeping your arms slightly bent. |
101 |
| 101 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent arm pullover.gif |
barbell bent arm pullover |
190 |
triceps |
101 |
101 |
barbell |
101 |
574 |
Pause for a moment, then raise the barbell back to the starting position. |
101 |
| 101 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent arm pullover.gif |
barbell bent arm pullover |
191 |
chest |
101 |
101 |
barbell |
101 |
574 |
Pause for a moment, then raise the barbell back to the starting position. |
101 |
| 101 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent arm pullover.gif |
barbell bent arm pullover |
190 |
triceps |
101 |
101 |
barbell |
101 |
575 |
Repeat for the desired number of repetitions. |
101 |
| 101 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent arm pullover.gif |
barbell bent arm pullover |
191 |
chest |
101 |
101 |
barbell |
101 |
575 |
Repeat for the desired number of repetitions. |
101 |
| 102 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif |
barbell bent over row |
192 |
biceps |
102 |
102 |
barbell |
102 |
576 |
Stand with your feet shoulder-width apart and knees slightly bent. |
102 |
| 102 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif |
barbell bent over row |
193 |
forearms |
102 |
102 |
barbell |
102 |
576 |
Stand with your feet shoulder-width apart and knees slightly bent. |
102 |
| 102 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif |
barbell bent over row |
192 |
biceps |
102 |
102 |
barbell |
102 |
577 |
Bend forward at the hips while keeping your back straight and chest up. |
102 |
| 102 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif |
barbell bent over row |
193 |
forearms |
102 |
102 |
barbell |
102 |
577 |
Bend forward at the hips while keeping your back straight and chest up. |
102 |
| 102 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif |
barbell bent over row |
192 |
biceps |
102 |
102 |
barbell |
102 |
578 |
Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
102 |
| 102 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif |
barbell bent over row |
193 |
forearms |
102 |
102 |
barbell |
102 |
578 |
Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
102 |
| 102 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif |
barbell bent over row |
192 |
biceps |
102 |
102 |
barbell |
102 |
579 |
Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles. |
102 |
| 102 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif |
barbell bent over row |
193 |
forearms |
102 |
102 |
barbell |
102 |
579 |
Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles. |
102 |
| 102 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif |
barbell bent over row |
192 |
biceps |
102 |
102 |
barbell |
102 |
580 |
Pause for a moment at the top, then slowly lower the barbell back to the starting position. |
102 |
| 102 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif |
barbell bent over row |
193 |
forearms |
102 |
102 |
barbell |
102 |
580 |
Pause for a moment at the top, then slowly lower the barbell back to the starting position. |
102 |
| 102 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif |
barbell bent over row |
192 |
biceps |
102 |
102 |
barbell |
102 |
581 |
Repeat for the desired number of repetitions. |
102 |
| 102 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell bent over row.gif |
barbell bent over row |
193 |
forearms |
102 |
102 |
barbell |
102 |
581 |
Repeat for the desired number of repetitions. |
102 |
| 103 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell biceps curl (with arm blaster).gif |
barbell biceps curl (with arm blaster) |
194 |
forearms |
103 |
103 |
barbell |
103 |
582 |
Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up. |
103 |
| 103 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell biceps curl (with arm blaster).gif |
barbell biceps curl (with arm blaster) |
194 |
forearms |
103 |
103 |
barbell |
103 |
583 |
Place your upper arms against the arm blaster, keeping your elbows close to your torso. |
103 |
| 103 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell biceps curl (with arm blaster).gif |
barbell biceps curl (with arm blaster) |
194 |
forearms |
103 |
103 |
barbell |
103 |
584 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
103 |
| 103 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell biceps curl (with arm blaster).gif |
barbell biceps curl (with arm blaster) |
194 |
forearms |
103 |
103 |
barbell |
103 |
585 |
Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level. |
103 |
| 103 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell biceps curl (with arm blaster).gif |
barbell biceps curl (with arm blaster) |
194 |
forearms |
103 |
103 |
barbell |
103 |
586 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
103 |
| 103 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell biceps curl (with arm blaster).gif |
barbell biceps curl (with arm blaster) |
194 |
forearms |
103 |
103 |
barbell |
103 |
587 |
Inhale and slowly begin to lower the barbell back to the starting position. |
103 |
| 103 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell biceps curl (with arm blaster).gif |
barbell biceps curl (with arm blaster) |
194 |
forearms |
103 |
103 |
barbell |
103 |
588 |
Repeat for the desired number of repetitions. |
103 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
195 |
hamstrings |
104 |
104 |
barbell |
104 |
589 |
Stand with your feet shoulder-width apart and the barbell on the floor in front of you. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
196 |
glutes |
104 |
104 |
barbell |
104 |
589 |
Stand with your feet shoulder-width apart and the barbell on the floor in front of you. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
197 |
shoulders |
104 |
104 |
barbell |
104 |
589 |
Stand with your feet shoulder-width apart and the barbell on the floor in front of you. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
198 |
triceps |
104 |
104 |
barbell |
104 |
589 |
Stand with your feet shoulder-width apart and the barbell on the floor in front of you. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
195 |
hamstrings |
104 |
104 |
barbell |
104 |
590 |
Bend your knees and hinge at the hips to lower down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
196 |
glutes |
104 |
104 |
barbell |
104 |
590 |
Bend your knees and hinge at the hips to lower down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
197 |
shoulders |
104 |
104 |
barbell |
104 |
590 |
Bend your knees and hinge at the hips to lower down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
198 |
triceps |
104 |
104 |
barbell |
104 |
590 |
Bend your knees and hinge at the hips to lower down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
195 |
hamstrings |
104 |
104 |
barbell |
104 |
591 |
Drive through your heels and extend your hips and knees to lift the barbell off the floor, keeping it close to your body. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
196 |
glutes |
104 |
104 |
barbell |
104 |
591 |
Drive through your heels and extend your hips and knees to lift the barbell off the floor, keeping it close to your body. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
197 |
shoulders |
104 |
104 |
barbell |
104 |
591 |
Drive through your heels and extend your hips and knees to lift the barbell off the floor, keeping it close to your body. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
198 |
triceps |
104 |
104 |
barbell |
104 |
591 |
Drive through your heels and extend your hips and knees to lift the barbell off the floor, keeping it close to your body. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
195 |
hamstrings |
104 |
104 |
barbell |
104 |
592 |
As the barbell reaches your thighs, explosively extend your hips, shrug your shoulders, and pull the barbell up towards your chest. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
196 |
glutes |
104 |
104 |
barbell |
104 |
592 |
As the barbell reaches your thighs, explosively extend your hips, shrug your shoulders, and pull the barbell up towards your chest. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
197 |
shoulders |
104 |
104 |
barbell |
104 |
592 |
As the barbell reaches your thighs, explosively extend your hips, shrug your shoulders, and pull the barbell up towards your chest. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
198 |
triceps |
104 |
104 |
barbell |
104 |
592 |
As the barbell reaches your thighs, explosively extend your hips, shrug your shoulders, and pull the barbell up towards your chest. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
195 |
hamstrings |
104 |
104 |
barbell |
104 |
593 |
As the barbell reaches chest height, quickly drop under it and catch it at shoulder level, with your elbows pointing forward and your palms facing up. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
196 |
glutes |
104 |
104 |
barbell |
104 |
593 |
As the barbell reaches chest height, quickly drop under it and catch it at shoulder level, with your elbows pointing forward and your palms facing up. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
197 |
shoulders |
104 |
104 |
barbell |
104 |
593 |
As the barbell reaches chest height, quickly drop under it and catch it at shoulder level, with your elbows pointing forward and your palms facing up. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
198 |
triceps |
104 |
104 |
barbell |
104 |
593 |
As the barbell reaches chest height, quickly drop under it and catch it at shoulder level, with your elbows pointing forward and your palms facing up. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
195 |
hamstrings |
104 |
104 |
barbell |
104 |
594 |
From the catch position, press the barbell overhead by extending your arms and pushing the barbell straight up. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
196 |
glutes |
104 |
104 |
barbell |
104 |
594 |
From the catch position, press the barbell overhead by extending your arms and pushing the barbell straight up. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
197 |
shoulders |
104 |
104 |
barbell |
104 |
594 |
From the catch position, press the barbell overhead by extending your arms and pushing the barbell straight up. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
198 |
triceps |
104 |
104 |
barbell |
104 |
594 |
From the catch position, press the barbell overhead by extending your arms and pushing the barbell straight up. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
195 |
hamstrings |
104 |
104 |
barbell |
104 |
595 |
Lower the barbell back down to the starting position and repeat for the desired number of repetitions. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
196 |
glutes |
104 |
104 |
barbell |
104 |
595 |
Lower the barbell back down to the starting position and repeat for the desired number of repetitions. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
197 |
shoulders |
104 |
104 |
barbell |
104 |
595 |
Lower the barbell back down to the starting position and repeat for the desired number of repetitions. |
104 |
| 104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean and press.gif |
barbell clean and press |
198 |
triceps |
104 |
104 |
barbell |
104 |
595 |
Lower the barbell back down to the starting position and repeat for the desired number of repetitions. |
104 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
199 |
quadriceps |
105 |
105 |
barbell |
105 |
596 |
Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, with your elbows pointing forward. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
200 |
hamstrings |
105 |
105 |
barbell |
105 |
596 |
Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, with your elbows pointing forward. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
201 |
calves |
105 |
105 |
barbell |
105 |
596 |
Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, with your elbows pointing forward. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
202 |
core |
105 |
105 |
barbell |
105 |
596 |
Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, with your elbows pointing forward. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
199 |
quadriceps |
105 |
105 |
barbell |
105 |
597 |
Lower your body by bending your knees and pushing your hips back, as if you are sitting back into a chair. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
200 |
hamstrings |
105 |
105 |
barbell |
105 |
597 |
Lower your body by bending your knees and pushing your hips back, as if you are sitting back into a chair. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
201 |
calves |
105 |
105 |
barbell |
105 |
597 |
Lower your body by bending your knees and pushing your hips back, as if you are sitting back into a chair. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
202 |
core |
105 |
105 |
barbell |
105 |
597 |
Lower your body by bending your knees and pushing your hips back, as if you are sitting back into a chair. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
199 |
quadriceps |
105 |
105 |
barbell |
105 |
598 |
Keep your chest up and your back straight as you lower down, making sure your knees do not go past your toes. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
200 |
hamstrings |
105 |
105 |
barbell |
105 |
598 |
Keep your chest up and your back straight as you lower down, making sure your knees do not go past your toes. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
201 |
calves |
105 |
105 |
barbell |
105 |
598 |
Keep your chest up and your back straight as you lower down, making sure your knees do not go past your toes. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
202 |
core |
105 |
105 |
barbell |
105 |
598 |
Keep your chest up and your back straight as you lower down, making sure your knees do not go past your toes. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
199 |
quadriceps |
105 |
105 |
barbell |
105 |
599 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
200 |
hamstrings |
105 |
105 |
barbell |
105 |
599 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
201 |
calves |
105 |
105 |
barbell |
105 |
599 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
202 |
core |
105 |
105 |
barbell |
105 |
599 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
199 |
quadriceps |
105 |
105 |
barbell |
105 |
600 |
Pause for a moment at the bottom, then push through your heels to stand back up, extending your hips and knees. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
200 |
hamstrings |
105 |
105 |
barbell |
105 |
600 |
Pause for a moment at the bottom, then push through your heels to stand back up, extending your hips and knees. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
201 |
calves |
105 |
105 |
barbell |
105 |
600 |
Pause for a moment at the bottom, then push through your heels to stand back up, extending your hips and knees. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
202 |
core |
105 |
105 |
barbell |
105 |
600 |
Pause for a moment at the bottom, then push through your heels to stand back up, extending your hips and knees. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
199 |
quadriceps |
105 |
105 |
barbell |
105 |
601 |
Repeat for the desired number of repetitions. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
200 |
hamstrings |
105 |
105 |
barbell |
105 |
601 |
Repeat for the desired number of repetitions. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
201 |
calves |
105 |
105 |
barbell |
105 |
601 |
Repeat for the desired number of repetitions. |
105 |
| 105 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell clean-grip front squat.gif |
barbell clean-grip front squat |
202 |
core |
105 |
105 |
barbell |
105 |
601 |
Repeat for the desired number of repetitions. |
105 |
| 106 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif |
barbell close-grip bench press |
203 |
chest |
106 |
106 |
barbell |
106 |
602 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
106 |
| 106 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif |
barbell close-grip bench press |
204 |
shoulders |
106 |
106 |
barbell |
106 |
602 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
106 |
| 106 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif |
barbell close-grip bench press |
203 |
chest |
106 |
106 |
barbell |
106 |
603 |
Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. |
106 |
| 106 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif |
barbell close-grip bench press |
204 |
shoulders |
106 |
106 |
barbell |
106 |
603 |
Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. |
106 |
| 106 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif |
barbell close-grip bench press |
203 |
chest |
106 |
106 |
barbell |
106 |
604 |
Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body. |
106 |
| 106 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif |
barbell close-grip bench press |
204 |
shoulders |
106 |
106 |
barbell |
106 |
604 |
Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body. |
106 |
| 106 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif |
barbell close-grip bench press |
203 |
chest |
106 |
106 |
barbell |
106 |
605 |
Pause for a moment when the barbell touches your chest. |
106 |
| 106 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif |
barbell close-grip bench press |
204 |
shoulders |
106 |
106 |
barbell |
106 |
605 |
Pause for a moment when the barbell touches your chest. |
106 |
| 106 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif |
barbell close-grip bench press |
203 |
chest |
106 |
106 |
barbell |
106 |
606 |
Push the barbell back up to the starting position, fully extending your arms. |
106 |
| 106 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif |
barbell close-grip bench press |
204 |
shoulders |
106 |
106 |
barbell |
106 |
606 |
Push the barbell back up to the starting position, fully extending your arms. |
106 |
| 106 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif |
barbell close-grip bench press |
203 |
chest |
106 |
106 |
barbell |
106 |
607 |
Repeat for the desired number of repetitions. |
106 |
| 106 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell close-grip bench press.gif |
barbell close-grip bench press |
204 |
shoulders |
106 |
106 |
barbell |
106 |
607 |
Repeat for the desired number of repetitions. |
106 |
| 107 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell curl.gif |
barbell curl |
205 |
forearms |
107 |
107 |
barbell |
107 |
608 |
Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward. |
107 |
| 107 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell curl.gif |
barbell curl |
205 |
forearms |
107 |
107 |
barbell |
107 |
609 |
Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps. |
107 |
| 107 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell curl.gif |
barbell curl |
205 |
forearms |
107 |
107 |
barbell |
107 |
610 |
Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level. |
107 |
| 107 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell curl.gif |
barbell curl |
205 |
forearms |
107 |
107 |
barbell |
107 |
611 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
107 |
| 107 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell curl.gif |
barbell curl |
205 |
forearms |
107 |
107 |
barbell |
107 |
612 |
Inhale as you slowly begin to lower the bar back to the starting position. |
107 |
| 107 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell curl.gif |
barbell curl |
205 |
forearms |
107 |
107 |
barbell |
107 |
613 |
Repeat for the desired number of repetitions. |
107 |
| 108 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif |
barbell deadlift |
206 |
hamstrings |
108 |
108 |
barbell |
108 |
614 |
Stand with your feet shoulder-width apart and the barbell on the ground in front of you. |
108 |
| 108 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif |
barbell deadlift |
207 |
lower back |
108 |
108 |
barbell |
108 |
614 |
Stand with your feet shoulder-width apart and the barbell on the ground in front of you. |
108 |
| 108 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif |
barbell deadlift |
206 |
hamstrings |
108 |
108 |
barbell |
108 |
615 |
Bend your knees and hinge at the hips to lower your torso and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
108 |
| 108 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif |
barbell deadlift |
207 |
lower back |
108 |
108 |
barbell |
108 |
615 |
Bend your knees and hinge at the hips to lower your torso and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
108 |
| 108 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif |
barbell deadlift |
206 |
hamstrings |
108 |
108 |
barbell |
108 |
616 |
Keep your back straight and chest lifted as you drive through your heels to lift the barbell off the ground, extending your hips and knees. |
108 |
| 108 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif |
barbell deadlift |
207 |
lower back |
108 |
108 |
barbell |
108 |
616 |
Keep your back straight and chest lifted as you drive through your heels to lift the barbell off the ground, extending your hips and knees. |
108 |
| 108 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif |
barbell deadlift |
206 |
hamstrings |
108 |
108 |
barbell |
108 |
617 |
As you stand up straight, squeeze your glutes and keep your core engaged. |
108 |
| 108 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif |
barbell deadlift |
207 |
lower back |
108 |
108 |
barbell |
108 |
617 |
As you stand up straight, squeeze your glutes and keep your core engaged. |
108 |
| 108 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif |
barbell deadlift |
206 |
hamstrings |
108 |
108 |
barbell |
108 |
618 |
Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight. |
108 |
| 108 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif |
barbell deadlift |
207 |
lower back |
108 |
108 |
barbell |
108 |
618 |
Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight. |
108 |
| 108 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif |
barbell deadlift |
206 |
hamstrings |
108 |
108 |
barbell |
108 |
619 |
Repeat for the desired number of repetitions. |
108 |
| 108 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell deadlift.gif |
barbell deadlift |
207 |
lower back |
108 |
108 |
barbell |
108 |
619 |
Repeat for the desired number of repetitions. |
108 |
| 109 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bench press.gif |
barbell decline bench press |
208 |
triceps |
109 |
109 |
barbell |
109 |
620 |
Lie on a decline bench with your feet secured and your head lower than your hips. |
109 |
| 109 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bench press.gif |
barbell decline bench press |
209 |
shoulders |
109 |
109 |
barbell |
109 |
620 |
Lie on a decline bench with your feet secured and your head lower than your hips. |
109 |
| 109 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bench press.gif |
barbell decline bench press |
208 |
triceps |
109 |
109 |
barbell |
109 |
621 |
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. |
109 |
| 109 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bench press.gif |
barbell decline bench press |
209 |
shoulders |
109 |
109 |
barbell |
109 |
621 |
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. |
109 |
| 109 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bench press.gif |
barbell decline bench press |
208 |
triceps |
109 |
109 |
barbell |
109 |
622 |
Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in. |
109 |
| 109 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bench press.gif |
barbell decline bench press |
209 |
shoulders |
109 |
109 |
barbell |
109 |
622 |
Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in. |
109 |
| 109 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bench press.gif |
barbell decline bench press |
208 |
triceps |
109 |
109 |
barbell |
109 |
623 |
Pause for a moment at the bottom, then push the barbell back up to the starting position. |
109 |
| 109 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bench press.gif |
barbell decline bench press |
209 |
shoulders |
109 |
109 |
barbell |
109 |
623 |
Pause for a moment at the bottom, then push the barbell back up to the starting position. |
109 |
| 109 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bench press.gif |
barbell decline bench press |
208 |
triceps |
109 |
109 |
barbell |
109 |
624 |
Repeat for the desired number of repetitions. |
109 |
| 109 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bench press.gif |
barbell decline bench press |
209 |
shoulders |
109 |
109 |
barbell |
109 |
624 |
Repeat for the desired number of repetitions. |
109 |
| 110 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bent arm pullover.gif |
barbell decline bent arm pullover |
210 |
triceps |
110 |
110 |
barbell |
110 |
625 |
Lie down on a decline bench with your head lower than your hips and your feet secured. |
110 |
| 110 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bent arm pullover.gif |
barbell decline bent arm pullover |
211 |
chest |
110 |
110 |
barbell |
110 |
625 |
Lie down on a decline bench with your head lower than your hips and your feet secured. |
110 |
| 110 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bent arm pullover.gif |
barbell decline bent arm pullover |
210 |
triceps |
110 |
110 |
barbell |
110 |
626 |
Hold a barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest. |
110 |
| 110 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bent arm pullover.gif |
barbell decline bent arm pullover |
211 |
chest |
110 |
110 |
barbell |
110 |
626 |
Hold a barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest. |
110 |
| 110 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bent arm pullover.gif |
barbell decline bent arm pullover |
210 |
triceps |
110 |
110 |
barbell |
110 |
627 |
Lower the barbell behind your head in a controlled manner, keeping your arms slightly bent. |
110 |
| 110 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bent arm pullover.gif |
barbell decline bent arm pullover |
211 |
chest |
110 |
110 |
barbell |
110 |
627 |
Lower the barbell behind your head in a controlled manner, keeping your arms slightly bent. |
110 |
| 110 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bent arm pullover.gif |
barbell decline bent arm pullover |
210 |
triceps |
110 |
110 |
barbell |
110 |
628 |
Pause for a moment, then raise the barbell back to the starting position by contracting your lats. |
110 |
| 110 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bent arm pullover.gif |
barbell decline bent arm pullover |
211 |
chest |
110 |
110 |
barbell |
110 |
628 |
Pause for a moment, then raise the barbell back to the starting position by contracting your lats. |
110 |
| 110 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bent arm pullover.gif |
barbell decline bent arm pullover |
210 |
triceps |
110 |
110 |
barbell |
110 |
629 |
Repeat for the desired number of repetitions. |
110 |
| 110 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline bent arm pullover.gif |
barbell decline bent arm pullover |
211 |
chest |
110 |
110 |
barbell |
110 |
629 |
Repeat for the desired number of repetitions. |
110 |
| 111 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline close grip to skull press.gif |
barbell decline close grip to skull press |
212 |
chest |
111 |
111 |
barbell |
111 |
630 |
Lie on a decline bench with your head lower than your feet and hold a barbell with a close grip. |
111 |
| 111 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline close grip to skull press.gif |
barbell decline close grip to skull press |
213 |
shoulders |
111 |
111 |
barbell |
111 |
630 |
Lie on a decline bench with your head lower than your feet and hold a barbell with a close grip. |
111 |
| 111 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline close grip to skull press.gif |
barbell decline close grip to skull press |
212 |
chest |
111 |
111 |
barbell |
111 |
631 |
Lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary. |
111 |
| 111 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline close grip to skull press.gif |
barbell decline close grip to skull press |
213 |
shoulders |
111 |
111 |
barbell |
111 |
631 |
Lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary. |
111 |
| 111 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline close grip to skull press.gif |
barbell decline close grip to skull press |
212 |
chest |
111 |
111 |
barbell |
111 |
632 |
Pause for a moment, then extend your arms to press the barbell back up to the starting position. |
111 |
| 111 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline close grip to skull press.gif |
barbell decline close grip to skull press |
213 |
shoulders |
111 |
111 |
barbell |
111 |
632 |
Pause for a moment, then extend your arms to press the barbell back up to the starting position. |
111 |
| 111 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline close grip to skull press.gif |
barbell decline close grip to skull press |
212 |
chest |
111 |
111 |
barbell |
111 |
633 |
Repeat for the desired number of repetitions. |
111 |
| 111 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline close grip to skull press.gif |
barbell decline close grip to skull press |
213 |
shoulders |
111 |
111 |
barbell |
111 |
633 |
Repeat for the desired number of repetitions. |
111 |
| 112 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif |
barbell decline pullover |
214 |
triceps |
112 |
112 |
barbell |
112 |
634 |
Lie down on a decline bench with your head lower than your hips and your feet secured. |
112 |
| 112 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif |
barbell decline pullover |
215 |
shoulders |
112 |
112 |
barbell |
112 |
634 |
Lie down on a decline bench with your head lower than your hips and your feet secured. |
112 |
| 112 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif |
barbell decline pullover |
214 |
triceps |
112 |
112 |
barbell |
112 |
635 |
Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart. |
112 |
| 112 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif |
barbell decline pullover |
215 |
shoulders |
112 |
112 |
barbell |
112 |
635 |
Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart. |
112 |
| 112 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif |
barbell decline pullover |
214 |
triceps |
112 |
112 |
barbell |
112 |
636 |
Extend your arms above your chest, keeping a slight bend in your elbows. |
112 |
| 112 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif |
barbell decline pullover |
215 |
shoulders |
112 |
112 |
barbell |
112 |
636 |
Extend your arms above your chest, keeping a slight bend in your elbows. |
112 |
| 112 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif |
barbell decline pullover |
214 |
triceps |
112 |
112 |
barbell |
112 |
637 |
Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders. |
112 |
| 112 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif |
barbell decline pullover |
215 |
shoulders |
112 |
112 |
barbell |
112 |
637 |
Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders. |
112 |
| 112 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif |
barbell decline pullover |
214 |
triceps |
112 |
112 |
barbell |
112 |
638 |
Pause for a moment, then return the barbell to the starting position by reversing the motion. |
112 |
| 112 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif |
barbell decline pullover |
215 |
shoulders |
112 |
112 |
barbell |
112 |
638 |
Pause for a moment, then return the barbell to the starting position by reversing the motion. |
112 |
| 112 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif |
barbell decline pullover |
214 |
triceps |
112 |
112 |
barbell |
112 |
639 |
Repeat for the desired number of repetitions. |
112 |
| 112 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline pullover.gif |
barbell decline pullover |
215 |
shoulders |
112 |
112 |
barbell |
112 |
639 |
Repeat for the desired number of repetitions. |
112 |
| 113 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip press.gif |
barbell decline wide-grip press |
216 |
triceps |
113 |
113 |
barbell |
113 |
640 |
Lie on a decline bench with your feet secured and your head lower than your hips. |
113 |
| 113 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip press.gif |
barbell decline wide-grip press |
217 |
shoulders |
113 |
113 |
barbell |
113 |
640 |
Lie on a decline bench with your feet secured and your head lower than your hips. |
113 |
| 113 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip press.gif |
barbell decline wide-grip press |
216 |
triceps |
113 |
113 |
barbell |
113 |
641 |
Grasp the barbell with a wide grip, slightly wider than shoulder-width apart. |
113 |
| 113 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip press.gif |
barbell decline wide-grip press |
217 |
shoulders |
113 |
113 |
barbell |
113 |
641 |
Grasp the barbell with a wide grip, slightly wider than shoulder-width apart. |
113 |
| 113 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip press.gif |
barbell decline wide-grip press |
216 |
triceps |
113 |
113 |
barbell |
113 |
642 |
Lower the barbell to your chest, keeping your elbows out to the sides. |
113 |
| 113 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip press.gif |
barbell decline wide-grip press |
217 |
shoulders |
113 |
113 |
barbell |
113 |
642 |
Lower the barbell to your chest, keeping your elbows out to the sides. |
113 |
| 113 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip press.gif |
barbell decline wide-grip press |
216 |
triceps |
113 |
113 |
barbell |
113 |
643 |
Push the barbell back up to the starting position, fully extending your arms. |
113 |
| 113 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip press.gif |
barbell decline wide-grip press |
217 |
shoulders |
113 |
113 |
barbell |
113 |
643 |
Push the barbell back up to the starting position, fully extending your arms. |
113 |
| 113 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip press.gif |
barbell decline wide-grip press |
216 |
triceps |
113 |
113 |
barbell |
113 |
644 |
Repeat for the desired number of repetitions. |
113 |
| 113 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip press.gif |
barbell decline wide-grip press |
217 |
shoulders |
113 |
113 |
barbell |
113 |
644 |
Repeat for the desired number of repetitions. |
113 |
| 114 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip pullover.gif |
barbell decline wide-grip pullover |
218 |
triceps |
114 |
114 |
barbell |
114 |
645 |
Lie on a decline bench with your head lower than your hips and your feet secured. |
114 |
| 114 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip pullover.gif |
barbell decline wide-grip pullover |
219 |
chest |
114 |
114 |
barbell |
114 |
645 |
Lie on a decline bench with your head lower than your hips and your feet secured. |
114 |
| 114 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip pullover.gif |
barbell decline wide-grip pullover |
218 |
triceps |
114 |
114 |
barbell |
114 |
646 |
Hold a barbell with a wide grip and extend your arms straight above your chest. |
114 |
| 114 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip pullover.gif |
barbell decline wide-grip pullover |
219 |
chest |
114 |
114 |
barbell |
114 |
646 |
Hold a barbell with a wide grip and extend your arms straight above your chest. |
114 |
| 114 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip pullover.gif |
barbell decline wide-grip pullover |
218 |
triceps |
114 |
114 |
barbell |
114 |
647 |
Lower the barbell behind your head in a controlled manner, keeping your arms straight. |
114 |
| 114 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip pullover.gif |
barbell decline wide-grip pullover |
219 |
chest |
114 |
114 |
barbell |
114 |
647 |
Lower the barbell behind your head in a controlled manner, keeping your arms straight. |
114 |
| 114 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip pullover.gif |
barbell decline wide-grip pullover |
218 |
triceps |
114 |
114 |
barbell |
114 |
648 |
Pause for a moment, then raise the barbell back to the starting position. |
114 |
| 114 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip pullover.gif |
barbell decline wide-grip pullover |
219 |
chest |
114 |
114 |
barbell |
114 |
648 |
Pause for a moment, then raise the barbell back to the starting position. |
114 |
| 114 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip pullover.gif |
barbell decline wide-grip pullover |
218 |
triceps |
114 |
114 |
barbell |
114 |
649 |
Repeat for the desired number of repetitions. |
114 |
| 114 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell decline wide-grip pullover.gif |
barbell decline wide-grip pullover |
219 |
chest |
114 |
114 |
barbell |
114 |
649 |
Repeat for the desired number of repetitions. |
114 |
| 115 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell drag curl.gif |
barbell drag curl |
220 |
forearms |
115 |
115 |
barbell |
115 |
650 |
Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up. |
115 |
| 115 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell drag curl.gif |
barbell drag curl |
220 |
forearms |
115 |
115 |
barbell |
115 |
651 |
Let the barbell hang at arm's length in front of your thighs. |
115 |
| 115 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell drag curl.gif |
barbell drag curl |
220 |
forearms |
115 |
115 |
barbell |
115 |
652 |
Keeping your upper arms stationary, curl the barbell up towards your chest by contracting your biceps. |
115 |
| 115 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell drag curl.gif |
barbell drag curl |
220 |
forearms |
115 |
115 |
barbell |
115 |
653 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
115 |
| 115 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell drag curl.gif |
barbell drag curl |
220 |
forearms |
115 |
115 |
barbell |
115 |
654 |
Repeat for the desired number of repetitions. |
115 |
| 116 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell floor calf raise.gif |
barbell floor calf raise |
221 |
hamstrings |
116 |
116 |
barbell |
116 |
655 |
Place a barbell on the floor in front of you. |
116 |
| 116 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell floor calf raise.gif |
barbell floor calf raise |
221 |
hamstrings |
116 |
116 |
barbell |
116 |
656 |
Stand with the balls of your feet on the edge of the barbell, with your heels hanging off. |
116 |
| 116 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell floor calf raise.gif |
barbell floor calf raise |
221 |
hamstrings |
116 |
116 |
barbell |
116 |
657 |
Hold onto a stable object for balance if needed. |
116 |
| 116 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell floor calf raise.gif |
barbell floor calf raise |
221 |
hamstrings |
116 |
116 |
barbell |
116 |
658 |
Raise your heels as high as possible, using your calves to lift your body. |
116 |
| 116 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell floor calf raise.gif |
barbell floor calf raise |
221 |
hamstrings |
116 |
116 |
barbell |
116 |
659 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
116 |
| 116 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell floor calf raise.gif |
barbell floor calf raise |
221 |
hamstrings |
116 |
116 |
barbell |
116 |
660 |
Repeat for the desired number of repetitions. |
116 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
222 |
quadriceps |
117 |
117 |
barbell |
117 |
661 |
Start by standing with your feet shoulder-width apart, toes slightly turned out. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
223 |
hamstrings |
117 |
117 |
barbell |
117 |
661 |
Start by standing with your feet shoulder-width apart, toes slightly turned out. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
224 |
calves |
117 |
117 |
barbell |
117 |
661 |
Start by standing with your feet shoulder-width apart, toes slightly turned out. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
225 |
core |
117 |
117 |
barbell |
117 |
661 |
Start by standing with your feet shoulder-width apart, toes slightly turned out. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
222 |
quadriceps |
117 |
117 |
barbell |
117 |
662 |
Hold the barbell in front of your chest with your hands shoulder-width apart, elbows pointing forward. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
223 |
hamstrings |
117 |
117 |
barbell |
117 |
662 |
Hold the barbell in front of your chest with your hands shoulder-width apart, elbows pointing forward. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
224 |
calves |
117 |
117 |
barbell |
117 |
662 |
Hold the barbell in front of your chest with your hands shoulder-width apart, elbows pointing forward. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
225 |
core |
117 |
117 |
barbell |
117 |
662 |
Hold the barbell in front of your chest with your hands shoulder-width apart, elbows pointing forward. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
222 |
quadriceps |
117 |
117 |
barbell |
117 |
663 |
Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
223 |
hamstrings |
117 |
117 |
barbell |
117 |
663 |
Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
224 |
calves |
117 |
117 |
barbell |
117 |
663 |
Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
225 |
core |
117 |
117 |
barbell |
117 |
663 |
Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
222 |
quadriceps |
117 |
117 |
barbell |
117 |
664 |
Lower until your thighs are parallel to the ground, or as low as you can comfortably go. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
223 |
hamstrings |
117 |
117 |
barbell |
117 |
664 |
Lower until your thighs are parallel to the ground, or as low as you can comfortably go. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
224 |
calves |
117 |
117 |
barbell |
117 |
664 |
Lower until your thighs are parallel to the ground, or as low as you can comfortably go. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
225 |
core |
117 |
117 |
barbell |
117 |
664 |
Lower until your thighs are parallel to the ground, or as low as you can comfortably go. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
222 |
quadriceps |
117 |
117 |
barbell |
117 |
665 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
223 |
hamstrings |
117 |
117 |
barbell |
117 |
665 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
224 |
calves |
117 |
117 |
barbell |
117 |
665 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
225 |
core |
117 |
117 |
barbell |
117 |
665 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
222 |
quadriceps |
117 |
117 |
barbell |
117 |
666 |
Repeat for the desired number of repetitions. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
223 |
hamstrings |
117 |
117 |
barbell |
117 |
666 |
Repeat for the desired number of repetitions. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
224 |
calves |
117 |
117 |
barbell |
117 |
666 |
Repeat for the desired number of repetitions. |
117 |
| 117 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front chest squat.gif |
barbell front chest squat |
225 |
core |
117 |
117 |
barbell |
117 |
666 |
Repeat for the desired number of repetitions. |
117 |
| 118 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise.gif |
barbell front raise |
226 |
biceps |
118 |
118 |
barbell |
118 |
667 |
Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip. |
118 |
| 118 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise.gif |
barbell front raise |
227 |
triceps |
118 |
118 |
barbell |
118 |
667 |
Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip. |
118 |
| 118 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise.gif |
barbell front raise |
226 |
biceps |
118 |
118 |
barbell |
118 |
668 |
Keep your arms straight and lift the barbell forward and upward until it reaches shoulder level. |
118 |
| 118 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise.gif |
barbell front raise |
227 |
triceps |
118 |
118 |
barbell |
118 |
668 |
Keep your arms straight and lift the barbell forward and upward until it reaches shoulder level. |
118 |
| 118 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise.gif |
barbell front raise |
226 |
biceps |
118 |
118 |
barbell |
118 |
669 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
118 |
| 118 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise.gif |
barbell front raise |
227 |
triceps |
118 |
118 |
barbell |
118 |
669 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
118 |
| 118 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise.gif |
barbell front raise |
226 |
biceps |
118 |
118 |
barbell |
118 |
670 |
Repeat for the desired number of repetitions. |
118 |
| 118 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise.gif |
barbell front raise |
227 |
triceps |
118 |
118 |
barbell |
118 |
670 |
Repeat for the desired number of repetitions. |
118 |
| 119 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif |
barbell front raise and pullover |
228 |
deltoids |
119 |
119 |
barbell |
119 |
671 |
Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down. |
119 |
| 119 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif |
barbell front raise and pullover |
229 |
triceps |
119 |
119 |
barbell |
119 |
671 |
Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down. |
119 |
| 119 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif |
barbell front raise and pullover |
228 |
deltoids |
119 |
119 |
barbell |
119 |
672 |
Keep your arms straight and raise the barbell in front of you until it reaches shoulder height. |
119 |
| 119 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif |
barbell front raise and pullover |
229 |
triceps |
119 |
119 |
barbell |
119 |
672 |
Keep your arms straight and raise the barbell in front of you until it reaches shoulder height. |
119 |
| 119 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif |
barbell front raise and pullover |
228 |
deltoids |
119 |
119 |
barbell |
119 |
673 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
119 |
| 119 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif |
barbell front raise and pullover |
229 |
triceps |
119 |
119 |
barbell |
119 |
673 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
119 |
| 119 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif |
barbell front raise and pullover |
228 |
deltoids |
119 |
119 |
barbell |
119 |
674 |
Next, lower the barbell behind your head, keeping your arms straight. |
119 |
| 119 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif |
barbell front raise and pullover |
229 |
triceps |
119 |
119 |
barbell |
119 |
674 |
Next, lower the barbell behind your head, keeping your arms straight. |
119 |
| 119 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif |
barbell front raise and pullover |
228 |
deltoids |
119 |
119 |
barbell |
119 |
675 |
Pause for a moment at the bottom, then raise the barbell back up to the starting position. |
119 |
| 119 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif |
barbell front raise and pullover |
229 |
triceps |
119 |
119 |
barbell |
119 |
675 |
Pause for a moment at the bottom, then raise the barbell back up to the starting position. |
119 |
| 119 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif |
barbell front raise and pullover |
228 |
deltoids |
119 |
119 |
barbell |
119 |
676 |
Repeat for the desired number of repetitions. |
119 |
| 119 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front raise and pullover.gif |
barbell front raise and pullover |
229 |
triceps |
119 |
119 |
barbell |
119 |
676 |
Repeat for the desired number of repetitions. |
119 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
230 |
quadriceps |
120 |
120 |
barbell |
120 |
677 |
Start by standing with your feet shoulder-width apart, toes slightly turned out. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
231 |
hamstrings |
120 |
120 |
barbell |
120 |
677 |
Start by standing with your feet shoulder-width apart, toes slightly turned out. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
232 |
calves |
120 |
120 |
barbell |
120 |
677 |
Start by standing with your feet shoulder-width apart, toes slightly turned out. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
233 |
core |
120 |
120 |
barbell |
120 |
677 |
Start by standing with your feet shoulder-width apart, toes slightly turned out. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
230 |
quadriceps |
120 |
120 |
barbell |
120 |
678 |
Hold the barbell in front of your shoulders, resting it on your collarbone and shoulders. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
231 |
hamstrings |
120 |
120 |
barbell |
120 |
678 |
Hold the barbell in front of your shoulders, resting it on your collarbone and shoulders. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
232 |
calves |
120 |
120 |
barbell |
120 |
678 |
Hold the barbell in front of your shoulders, resting it on your collarbone and shoulders. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
233 |
core |
120 |
120 |
barbell |
120 |
678 |
Hold the barbell in front of your shoulders, resting it on your collarbone and shoulders. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
230 |
quadriceps |
120 |
120 |
barbell |
120 |
679 |
Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
231 |
hamstrings |
120 |
120 |
barbell |
120 |
679 |
Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
232 |
calves |
120 |
120 |
barbell |
120 |
679 |
Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
233 |
core |
120 |
120 |
barbell |
120 |
679 |
Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
230 |
quadriceps |
120 |
120 |
barbell |
120 |
680 |
Lower until your thighs are parallel to the ground, or as low as you can comfortably go. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
231 |
hamstrings |
120 |
120 |
barbell |
120 |
680 |
Lower until your thighs are parallel to the ground, or as low as you can comfortably go. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
232 |
calves |
120 |
120 |
barbell |
120 |
680 |
Lower until your thighs are parallel to the ground, or as low as you can comfortably go. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
233 |
core |
120 |
120 |
barbell |
120 |
680 |
Lower until your thighs are parallel to the ground, or as low as you can comfortably go. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
230 |
quadriceps |
120 |
120 |
barbell |
120 |
681 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
231 |
hamstrings |
120 |
120 |
barbell |
120 |
681 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
232 |
calves |
120 |
120 |
barbell |
120 |
681 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
233 |
core |
120 |
120 |
barbell |
120 |
681 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
230 |
quadriceps |
120 |
120 |
barbell |
120 |
682 |
Repeat for the desired number of repetitions. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
231 |
hamstrings |
120 |
120 |
barbell |
120 |
682 |
Repeat for the desired number of repetitions. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
232 |
calves |
120 |
120 |
barbell |
120 |
682 |
Repeat for the desired number of repetitions. |
120 |
| 120 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell front squat.gif |
barbell front squat |
233 |
core |
120 |
120 |
barbell |
120 |
682 |
Repeat for the desired number of repetitions. |
120 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
234 |
quadriceps |
121 |
121 |
barbell |
121 |
683 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
235 |
hamstrings |
121 |
121 |
barbell |
121 |
683 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
236 |
calves |
121 |
121 |
barbell |
121 |
683 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
237 |
core |
121 |
121 |
barbell |
121 |
683 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
234 |
quadriceps |
121 |
121 |
barbell |
121 |
684 |
Hold the barbell across your upper back, resting it on your traps or rear delts. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
235 |
hamstrings |
121 |
121 |
barbell |
121 |
684 |
Hold the barbell across your upper back, resting it on your traps or rear delts. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
236 |
calves |
121 |
121 |
barbell |
121 |
684 |
Hold the barbell across your upper back, resting it on your traps or rear delts. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
237 |
core |
121 |
121 |
barbell |
121 |
684 |
Hold the barbell across your upper back, resting it on your traps or rear delts. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
234 |
quadriceps |
121 |
121 |
barbell |
121 |
685 |
Engage your core and keep your chest up as you begin to lower your body down. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
235 |
hamstrings |
121 |
121 |
barbell |
121 |
685 |
Engage your core and keep your chest up as you begin to lower your body down. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
236 |
calves |
121 |
121 |
barbell |
121 |
685 |
Engage your core and keep your chest up as you begin to lower your body down. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
237 |
core |
121 |
121 |
barbell |
121 |
685 |
Engage your core and keep your chest up as you begin to lower your body down. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
234 |
quadriceps |
121 |
121 |
barbell |
121 |
686 |
Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
235 |
hamstrings |
121 |
121 |
barbell |
121 |
686 |
Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
236 |
calves |
121 |
121 |
barbell |
121 |
686 |
Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
237 |
core |
121 |
121 |
barbell |
121 |
686 |
Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
234 |
quadriceps |
121 |
121 |
barbell |
121 |
687 |
Lower yourself until your thighs are parallel to the ground or slightly below. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
235 |
hamstrings |
121 |
121 |
barbell |
121 |
687 |
Lower yourself until your thighs are parallel to the ground or slightly below. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
236 |
calves |
121 |
121 |
barbell |
121 |
687 |
Lower yourself until your thighs are parallel to the ground or slightly below. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
237 |
core |
121 |
121 |
barbell |
121 |
687 |
Lower yourself until your thighs are parallel to the ground or slightly below. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
234 |
quadriceps |
121 |
121 |
barbell |
121 |
688 |
Keep your knees in line with your toes and your weight in your heels. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
235 |
hamstrings |
121 |
121 |
barbell |
121 |
688 |
Keep your knees in line with your toes and your weight in your heels. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
236 |
calves |
121 |
121 |
barbell |
121 |
688 |
Keep your knees in line with your toes and your weight in your heels. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
237 |
core |
121 |
121 |
barbell |
121 |
688 |
Keep your knees in line with your toes and your weight in your heels. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
234 |
quadriceps |
121 |
121 |
barbell |
121 |
689 |
Drive through your heels to stand back up, extending your hips and knees. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
235 |
hamstrings |
121 |
121 |
barbell |
121 |
689 |
Drive through your heels to stand back up, extending your hips and knees. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
236 |
calves |
121 |
121 |
barbell |
121 |
689 |
Drive through your heels to stand back up, extending your hips and knees. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
237 |
core |
121 |
121 |
barbell |
121 |
689 |
Drive through your heels to stand back up, extending your hips and knees. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
234 |
quadriceps |
121 |
121 |
barbell |
121 |
690 |
Repeat for the desired number of repetitions. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
235 |
hamstrings |
121 |
121 |
barbell |
121 |
690 |
Repeat for the desired number of repetitions. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
236 |
calves |
121 |
121 |
barbell |
121 |
690 |
Repeat for the desired number of repetitions. |
121 |
| 121 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat.gif |
barbell full squat |
237 |
core |
121 |
121 |
barbell |
121 |
690 |
Repeat for the desired number of repetitions. |
121 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
238 |
quadriceps |
122 |
122 |
barbell |
122 |
691 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
239 |
hamstrings |
122 |
122 |
barbell |
122 |
691 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
240 |
calves |
122 |
122 |
barbell |
122 |
691 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
241 |
core |
122 |
122 |
barbell |
122 |
691 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
238 |
quadriceps |
122 |
122 |
barbell |
122 |
692 |
Hold the barbell across your upper back, resting it on your traps or rear delts. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
239 |
hamstrings |
122 |
122 |
barbell |
122 |
692 |
Hold the barbell across your upper back, resting it on your traps or rear delts. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
240 |
calves |
122 |
122 |
barbell |
122 |
692 |
Hold the barbell across your upper back, resting it on your traps or rear delts. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
241 |
core |
122 |
122 |
barbell |
122 |
692 |
Hold the barbell across your upper back, resting it on your traps or rear delts. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
238 |
quadriceps |
122 |
122 |
barbell |
122 |
693 |
Engage your core and keep your chest up as you begin to lower your body down. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
239 |
hamstrings |
122 |
122 |
barbell |
122 |
693 |
Engage your core and keep your chest up as you begin to lower your body down. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
240 |
calves |
122 |
122 |
barbell |
122 |
693 |
Engage your core and keep your chest up as you begin to lower your body down. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
241 |
core |
122 |
122 |
barbell |
122 |
693 |
Engage your core and keep your chest up as you begin to lower your body down. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
238 |
quadriceps |
122 |
122 |
barbell |
122 |
694 |
Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
239 |
hamstrings |
122 |
122 |
barbell |
122 |
694 |
Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
240 |
calves |
122 |
122 |
barbell |
122 |
694 |
Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
241 |
core |
122 |
122 |
barbell |
122 |
694 |
Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
238 |
quadriceps |
122 |
122 |
barbell |
122 |
695 |
Lower your body until your thighs are parallel to the ground or slightly below. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
239 |
hamstrings |
122 |
122 |
barbell |
122 |
695 |
Lower your body until your thighs are parallel to the ground or slightly below. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
240 |
calves |
122 |
122 |
barbell |
122 |
695 |
Lower your body until your thighs are parallel to the ground or slightly below. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
241 |
core |
122 |
122 |
barbell |
122 |
695 |
Lower your body until your thighs are parallel to the ground or slightly below. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
238 |
quadriceps |
122 |
122 |
barbell |
122 |
696 |
Keep your knees in line with your toes and your weight in your heels. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
239 |
hamstrings |
122 |
122 |
barbell |
122 |
696 |
Keep your knees in line with your toes and your weight in your heels. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
240 |
calves |
122 |
122 |
barbell |
122 |
696 |
Keep your knees in line with your toes and your weight in your heels. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
241 |
core |
122 |
122 |
barbell |
122 |
696 |
Keep your knees in line with your toes and your weight in your heels. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
238 |
quadriceps |
122 |
122 |
barbell |
122 |
697 |
Drive through your heels to stand back up, extending your hips and knees. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
239 |
hamstrings |
122 |
122 |
barbell |
122 |
697 |
Drive through your heels to stand back up, extending your hips and knees. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
240 |
calves |
122 |
122 |
barbell |
122 |
697 |
Drive through your heels to stand back up, extending your hips and knees. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
241 |
core |
122 |
122 |
barbell |
122 |
697 |
Drive through your heels to stand back up, extending your hips and knees. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
238 |
quadriceps |
122 |
122 |
barbell |
122 |
698 |
Repeat for the desired number of repetitions. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
239 |
hamstrings |
122 |
122 |
barbell |
122 |
698 |
Repeat for the desired number of repetitions. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
240 |
calves |
122 |
122 |
barbell |
122 |
698 |
Repeat for the desired number of repetitions. |
122 |
| 122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (back pov).gif |
barbell full squat (back pov) |
241 |
core |
122 |
122 |
barbell |
122 |
698 |
Repeat for the desired number of repetitions. |
122 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
242 |
quadriceps |
123 |
123 |
barbell |
123 |
699 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
243 |
hamstrings |
123 |
123 |
barbell |
123 |
699 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
244 |
calves |
123 |
123 |
barbell |
123 |
699 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
245 |
core |
123 |
123 |
barbell |
123 |
699 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
242 |
quadriceps |
123 |
123 |
barbell |
123 |
700 |
Hold the barbell across your upper back, resting it on your traps or rear delts. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
243 |
hamstrings |
123 |
123 |
barbell |
123 |
700 |
Hold the barbell across your upper back, resting it on your traps or rear delts. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
244 |
calves |
123 |
123 |
barbell |
123 |
700 |
Hold the barbell across your upper back, resting it on your traps or rear delts. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
245 |
core |
123 |
123 |
barbell |
123 |
700 |
Hold the barbell across your upper back, resting it on your traps or rear delts. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
242 |
quadriceps |
123 |
123 |
barbell |
123 |
701 |
Engage your core and keep your chest up as you begin to lower your body down. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
243 |
hamstrings |
123 |
123 |
barbell |
123 |
701 |
Engage your core and keep your chest up as you begin to lower your body down. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
244 |
calves |
123 |
123 |
barbell |
123 |
701 |
Engage your core and keep your chest up as you begin to lower your body down. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
245 |
core |
123 |
123 |
barbell |
123 |
701 |
Engage your core and keep your chest up as you begin to lower your body down. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
242 |
quadriceps |
123 |
123 |
barbell |
123 |
702 |
Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
243 |
hamstrings |
123 |
123 |
barbell |
123 |
702 |
Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
244 |
calves |
123 |
123 |
barbell |
123 |
702 |
Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
245 |
core |
123 |
123 |
barbell |
123 |
702 |
Bend at the knees and hips, pushing your hips back and down as if sitting into a chair. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
242 |
quadriceps |
123 |
123 |
barbell |
123 |
703 |
Lower your body until your thighs are parallel to the ground or slightly below. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
243 |
hamstrings |
123 |
123 |
barbell |
123 |
703 |
Lower your body until your thighs are parallel to the ground or slightly below. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
244 |
calves |
123 |
123 |
barbell |
123 |
703 |
Lower your body until your thighs are parallel to the ground or slightly below. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
245 |
core |
123 |
123 |
barbell |
123 |
703 |
Lower your body until your thighs are parallel to the ground or slightly below. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
242 |
quadriceps |
123 |
123 |
barbell |
123 |
704 |
Keep your knees in line with your toes and your weight in your heels. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
243 |
hamstrings |
123 |
123 |
barbell |
123 |
704 |
Keep your knees in line with your toes and your weight in your heels. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
244 |
calves |
123 |
123 |
barbell |
123 |
704 |
Keep your knees in line with your toes and your weight in your heels. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
245 |
core |
123 |
123 |
barbell |
123 |
704 |
Keep your knees in line with your toes and your weight in your heels. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
242 |
quadriceps |
123 |
123 |
barbell |
123 |
705 |
Drive through your heels to stand back up, extending your hips and knees. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
243 |
hamstrings |
123 |
123 |
barbell |
123 |
705 |
Drive through your heels to stand back up, extending your hips and knees. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
244 |
calves |
123 |
123 |
barbell |
123 |
705 |
Drive through your heels to stand back up, extending your hips and knees. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
245 |
core |
123 |
123 |
barbell |
123 |
705 |
Drive through your heels to stand back up, extending your hips and knees. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
242 |
quadriceps |
123 |
123 |
barbell |
123 |
706 |
Repeat for the desired number of repetitions. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
243 |
hamstrings |
123 |
123 |
barbell |
123 |
706 |
Repeat for the desired number of repetitions. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
244 |
calves |
123 |
123 |
barbell |
123 |
706 |
Repeat for the desired number of repetitions. |
123 |
| 123 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full squat (side pov).gif |
barbell full squat (side pov) |
245 |
core |
123 |
123 |
barbell |
123 |
706 |
Repeat for the desired number of repetitions. |
123 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
246 |
quadriceps |
124 |
124 |
barbell |
124 |
707 |
Stand with your feet shoulder-width apart and toes slightly turned out. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
247 |
hamstrings |
124 |
124 |
barbell |
124 |
707 |
Stand with your feet shoulder-width apart and toes slightly turned out. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
248 |
calves |
124 |
124 |
barbell |
124 |
707 |
Stand with your feet shoulder-width apart and toes slightly turned out. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
249 |
core |
124 |
124 |
barbell |
124 |
707 |
Stand with your feet shoulder-width apart and toes slightly turned out. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
246 |
quadriceps |
124 |
124 |
barbell |
124 |
708 |
Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
247 |
hamstrings |
124 |
124 |
barbell |
124 |
708 |
Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
248 |
calves |
124 |
124 |
barbell |
124 |
708 |
Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
249 |
core |
124 |
124 |
barbell |
124 |
708 |
Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
246 |
quadriceps |
124 |
124 |
barbell |
124 |
709 |
Engage your core and keep your chest lifted as you lower your hips back and down into a squat position. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
247 |
hamstrings |
124 |
124 |
barbell |
124 |
709 |
Engage your core and keep your chest lifted as you lower your hips back and down into a squat position. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
248 |
calves |
124 |
124 |
barbell |
124 |
709 |
Engage your core and keep your chest lifted as you lower your hips back and down into a squat position. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
249 |
core |
124 |
124 |
barbell |
124 |
709 |
Engage your core and keep your chest lifted as you lower your hips back and down into a squat position. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
246 |
quadriceps |
124 |
124 |
barbell |
124 |
710 |
Keep your knees in line with your toes and your weight in your heels. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
247 |
hamstrings |
124 |
124 |
barbell |
124 |
710 |
Keep your knees in line with your toes and your weight in your heels. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
248 |
calves |
124 |
124 |
barbell |
124 |
710 |
Keep your knees in line with your toes and your weight in your heels. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
249 |
core |
124 |
124 |
barbell |
124 |
710 |
Keep your knees in line with your toes and your weight in your heels. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
246 |
quadriceps |
124 |
124 |
barbell |
124 |
711 |
Lower until your thighs are parallel to the ground, or as low as you can comfortably go. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
247 |
hamstrings |
124 |
124 |
barbell |
124 |
711 |
Lower until your thighs are parallel to the ground, or as low as you can comfortably go. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
248 |
calves |
124 |
124 |
barbell |
124 |
711 |
Lower until your thighs are parallel to the ground, or as low as you can comfortably go. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
249 |
core |
124 |
124 |
barbell |
124 |
711 |
Lower until your thighs are parallel to the ground, or as low as you can comfortably go. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
246 |
quadriceps |
124 |
124 |
barbell |
124 |
712 |
Drive through your heels to stand back up, squeezing your glutes at the top of the movement. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
247 |
hamstrings |
124 |
124 |
barbell |
124 |
712 |
Drive through your heels to stand back up, squeezing your glutes at the top of the movement. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
248 |
calves |
124 |
124 |
barbell |
124 |
712 |
Drive through your heels to stand back up, squeezing your glutes at the top of the movement. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
249 |
core |
124 |
124 |
barbell |
124 |
712 |
Drive through your heels to stand back up, squeezing your glutes at the top of the movement. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
246 |
quadriceps |
124 |
124 |
barbell |
124 |
713 |
Repeat for the desired number of repetitions. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
247 |
hamstrings |
124 |
124 |
barbell |
124 |
713 |
Repeat for the desired number of repetitions. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
248 |
calves |
124 |
124 |
barbell |
124 |
713 |
Repeat for the desired number of repetitions. |
124 |
| 124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell full zercher squat.gif |
barbell full zercher squat |
249 |
core |
124 |
124 |
barbell |
124 |
713 |
Repeat for the desired number of repetitions. |
124 |
| 125 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif |
barbell glute bridge |
250 |
hamstrings |
125 |
125 |
barbell |
125 |
714 |
Start by lying flat on your back on the ground with your knees bent and feet flat on the floor. |
125 |
| 125 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif |
barbell glute bridge |
251 |
lower back |
125 |
125 |
barbell |
125 |
714 |
Start by lying flat on your back on the ground with your knees bent and feet flat on the floor. |
125 |
| 125 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif |
barbell glute bridge |
250 |
hamstrings |
125 |
125 |
barbell |
125 |
715 |
Place a barbell across your hips, holding it securely with both hands. |
125 |
| 125 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif |
barbell glute bridge |
251 |
lower back |
125 |
125 |
barbell |
125 |
715 |
Place a barbell across your hips, holding it securely with both hands. |
125 |
| 125 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif |
barbell glute bridge |
250 |
hamstrings |
125 |
125 |
barbell |
125 |
716 |
Engage your glutes and core muscles, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders. |
125 |
| 125 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif |
barbell glute bridge |
251 |
lower back |
125 |
125 |
barbell |
125 |
716 |
Engage your glutes and core muscles, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders. |
125 |
| 125 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif |
barbell glute bridge |
250 |
hamstrings |
125 |
125 |
barbell |
125 |
717 |
Pause for a moment at the top, squeezing your glutes. |
125 |
| 125 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif |
barbell glute bridge |
251 |
lower back |
125 |
125 |
barbell |
125 |
717 |
Pause for a moment at the top, squeezing your glutes. |
125 |
| 125 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif |
barbell glute bridge |
250 |
hamstrings |
125 |
125 |
barbell |
125 |
718 |
Slowly lower your hips back down to the starting position. |
125 |
| 125 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif |
barbell glute bridge |
251 |
lower back |
125 |
125 |
barbell |
125 |
718 |
Slowly lower your hips back down to the starting position. |
125 |
| 125 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif |
barbell glute bridge |
250 |
hamstrings |
125 |
125 |
barbell |
125 |
719 |
Repeat for the desired number of repetitions. |
125 |
| 125 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge.gif |
barbell glute bridge |
251 |
lower back |
125 |
125 |
barbell |
125 |
719 |
Repeat for the desired number of repetitions. |
125 |
| 126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif |
barbell glute bridge two legs on bench (male) |
252 |
hamstrings |
126 |
126 |
barbell |
126 |
720 |
Start by sitting on the edge of a bench with your upper back resting against it and your feet flat on the ground, hip-width apart. |
126 |
| 126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif |
barbell glute bridge two legs on bench (male) |
253 |
core |
126 |
126 |
barbell |
126 |
720 |
Start by sitting on the edge of a bench with your upper back resting against it and your feet flat on the ground, hip-width apart. |
126 |
| 126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif |
barbell glute bridge two legs on bench (male) |
252 |
hamstrings |
126 |
126 |
barbell |
126 |
721 |
Place a barbell across your hips, holding it securely with both hands. |
126 |
| 126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif |
barbell glute bridge two legs on bench (male) |
253 |
core |
126 |
126 |
barbell |
126 |
721 |
Place a barbell across your hips, holding it securely with both hands. |
126 |
| 126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif |
barbell glute bridge two legs on bench (male) |
252 |
hamstrings |
126 |
126 |
barbell |
126 |
722 |
Engage your glutes and core muscles, then press through your heels to lift your hips off the bench, creating a straight line from your knees to your shoulders. |
126 |
| 126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif |
barbell glute bridge two legs on bench (male) |
253 |
core |
126 |
126 |
barbell |
126 |
722 |
Engage your glutes and core muscles, then press through your heels to lift your hips off the bench, creating a straight line from your knees to your shoulders. |
126 |
| 126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif |
barbell glute bridge two legs on bench (male) |
252 |
hamstrings |
126 |
126 |
barbell |
126 |
723 |
Pause for a moment at the top, squeezing your glutes. |
126 |
| 126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif |
barbell glute bridge two legs on bench (male) |
253 |
core |
126 |
126 |
barbell |
126 |
723 |
Pause for a moment at the top, squeezing your glutes. |
126 |
| 126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif |
barbell glute bridge two legs on bench (male) |
252 |
hamstrings |
126 |
126 |
barbell |
126 |
724 |
Slowly lower your hips back down to the starting position. |
126 |
| 126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif |
barbell glute bridge two legs on bench (male) |
253 |
core |
126 |
126 |
barbell |
126 |
724 |
Slowly lower your hips back down to the starting position. |
126 |
| 126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif |
barbell glute bridge two legs on bench (male) |
252 |
hamstrings |
126 |
126 |
barbell |
126 |
725 |
Repeat for the desired number of repetitions. |
126 |
| 126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell glute bridge two legs on bench (male).gif |
barbell glute bridge two legs on bench (male) |
253 |
core |
126 |
126 |
barbell |
126 |
725 |
Repeat for the desired number of repetitions. |
126 |
| 127 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell good morning.gif |
barbell good morning |
254 |
lower back |
127 |
127 |
barbell |
127 |
726 |
Start by standing with your feet shoulder-width apart and the barbell resting on your upper back. |
127 |
| 127 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell good morning.gif |
barbell good morning |
254 |
lower back |
127 |
127 |
barbell |
127 |
727 |
Keeping your back straight and your core engaged, hinge forward at the hips, pushing your buttocks back as if you were trying to touch the wall behind you with your glutes. |
127 |
| 127 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell good morning.gif |
barbell good morning |
254 |
lower back |
127 |
127 |
barbell |
127 |
728 |
Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings. |
127 |
| 127 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell good morning.gif |
barbell good morning |
254 |
lower back |
127 |
127 |
barbell |
127 |
729 |
Pause for a moment, then return to the starting position by squeezing your glutes and pushing your hips forward. |
127 |
| 127 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell good morning.gif |
barbell good morning |
254 |
lower back |
127 |
127 |
barbell |
127 |
730 |
Repeat for the desired number of repetitions. |
127 |
| 128 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif |
barbell guillotine bench press |
256 |
triceps |
128 |
128 |
barbell |
128 |
731 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
128 |
| 128 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif |
barbell guillotine bench press |
255 |
shoulders |
128 |
128 |
barbell |
128 |
731 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
128 |
| 128 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif |
barbell guillotine bench press |
256 |
triceps |
128 |
128 |
barbell |
128 |
732 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
128 |
| 128 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif |
barbell guillotine bench press |
255 |
shoulders |
128 |
128 |
barbell |
128 |
732 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
128 |
| 128 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif |
barbell guillotine bench press |
256 |
triceps |
128 |
128 |
barbell |
128 |
733 |
Lower the barbell slowly towards your neck, keeping your elbows pointed outwards. |
128 |
| 128 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif |
barbell guillotine bench press |
255 |
shoulders |
128 |
128 |
barbell |
128 |
733 |
Lower the barbell slowly towards your neck, keeping your elbows pointed outwards. |
128 |
| 128 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif |
barbell guillotine bench press |
256 |
triceps |
128 |
128 |
barbell |
128 |
734 |
Pause for a moment when the barbell is just above your neck. |
128 |
| 128 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif |
barbell guillotine bench press |
255 |
shoulders |
128 |
128 |
barbell |
128 |
734 |
Pause for a moment when the barbell is just above your neck. |
128 |
| 128 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif |
barbell guillotine bench press |
256 |
triceps |
128 |
128 |
barbell |
128 |
735 |
Push the barbell back up to the starting position, fully extending your arms. |
128 |
| 128 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif |
barbell guillotine bench press |
255 |
shoulders |
128 |
128 |
barbell |
128 |
735 |
Push the barbell back up to the starting position, fully extending your arms. |
128 |
| 128 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif |
barbell guillotine bench press |
256 |
triceps |
128 |
128 |
barbell |
128 |
736 |
Repeat for the desired number of repetitions. |
128 |
| 128 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell guillotine bench press.gif |
barbell guillotine bench press |
255 |
shoulders |
128 |
128 |
barbell |
128 |
736 |
Repeat for the desired number of repetitions. |
128 |
| 129 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif |
barbell hack squat |
257 |
quadriceps |
129 |
129 |
barbell |
129 |
737 |
Start by standing with your feet shoulder-width apart and your toes slightly turned out. |
129 |
| 129 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif |
barbell hack squat |
259 |
calves |
129 |
129 |
barbell |
129 |
737 |
Start by standing with your feet shoulder-width apart and your toes slightly turned out. |
129 |
| 129 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif |
barbell hack squat |
258 |
hamstrings |
129 |
129 |
barbell |
129 |
737 |
Start by standing with your feet shoulder-width apart and your toes slightly turned out. |
129 |
| 129 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif |
barbell hack squat |
257 |
quadriceps |
129 |
129 |
barbell |
129 |
738 |
Hold the barbell behind your legs, resting it on your upper thighs. |
129 |
| 129 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif |
barbell hack squat |
259 |
calves |
129 |
129 |
barbell |
129 |
738 |
Hold the barbell behind your legs, resting it on your upper thighs. |
129 |
| 129 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif |
barbell hack squat |
258 |
hamstrings |
129 |
129 |
barbell |
129 |
738 |
Hold the barbell behind your legs, resting it on your upper thighs. |
129 |
| 129 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif |
barbell hack squat |
257 |
quadriceps |
129 |
129 |
barbell |
129 |
739 |
Lower your body by bending at the knees and hips, keeping your back straight and your chest up. |
129 |
| 129 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif |
barbell hack squat |
259 |
calves |
129 |
129 |
barbell |
129 |
739 |
Lower your body by bending at the knees and hips, keeping your back straight and your chest up. |
129 |
| 129 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif |
barbell hack squat |
258 |
hamstrings |
129 |
129 |
barbell |
129 |
739 |
Lower your body by bending at the knees and hips, keeping your back straight and your chest up. |
129 |
| 129 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif |
barbell hack squat |
257 |
quadriceps |
129 |
129 |
barbell |
129 |
740 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
129 |
| 129 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif |
barbell hack squat |
259 |
calves |
129 |
129 |
barbell |
129 |
740 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
129 |
| 129 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif |
barbell hack squat |
258 |
hamstrings |
129 |
129 |
barbell |
129 |
740 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
129 |
| 129 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif |
barbell hack squat |
257 |
quadriceps |
129 |
129 |
barbell |
129 |
741 |
Pause for a moment, then push through your heels to return to the starting position. |
129 |
| 129 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif |
barbell hack squat |
259 |
calves |
129 |
129 |
barbell |
129 |
741 |
Pause for a moment, then push through your heels to return to the starting position. |
129 |
| 129 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif |
barbell hack squat |
258 |
hamstrings |
129 |
129 |
barbell |
129 |
741 |
Pause for a moment, then push through your heels to return to the starting position. |
129 |
| 129 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif |
barbell hack squat |
257 |
quadriceps |
129 |
129 |
barbell |
129 |
742 |
Repeat for the desired number of repetitions. |
129 |
| 129 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif |
barbell hack squat |
259 |
calves |
129 |
129 |
barbell |
129 |
742 |
Repeat for the desired number of repetitions. |
129 |
| 129 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell hack squat.gif |
barbell hack squat |
258 |
hamstrings |
129 |
129 |
barbell |
129 |
742 |
Repeat for the desired number of repetitions. |
129 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
260 |
quadriceps |
130 |
130 |
barbell |
130 |
743 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
262 |
calves |
130 |
130 |
barbell |
130 |
743 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
263 |
core |
130 |
130 |
barbell |
130 |
743 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
261 |
hamstrings |
130 |
130 |
barbell |
130 |
743 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
260 |
quadriceps |
130 |
130 |
barbell |
130 |
744 |
Place the barbell on your upper back, resting it on your traps. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
262 |
calves |
130 |
130 |
barbell |
130 |
744 |
Place the barbell on your upper back, resting it on your traps. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
263 |
core |
130 |
130 |
barbell |
130 |
744 |
Place the barbell on your upper back, resting it on your traps. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
261 |
hamstrings |
130 |
130 |
barbell |
130 |
744 |
Place the barbell on your upper back, resting it on your traps. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
260 |
quadriceps |
130 |
130 |
barbell |
130 |
745 |
Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
262 |
calves |
130 |
130 |
barbell |
130 |
745 |
Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
263 |
core |
130 |
130 |
barbell |
130 |
745 |
Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
261 |
hamstrings |
130 |
130 |
barbell |
130 |
745 |
Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
260 |
quadriceps |
130 |
130 |
barbell |
130 |
746 |
Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
262 |
calves |
130 |
130 |
barbell |
130 |
746 |
Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
263 |
core |
130 |
130 |
barbell |
130 |
746 |
Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
261 |
hamstrings |
130 |
130 |
barbell |
130 |
746 |
Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
260 |
quadriceps |
130 |
130 |
barbell |
130 |
747 |
Drive through your heels to stand back up, extending your hips and knees. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
262 |
calves |
130 |
130 |
barbell |
130 |
747 |
Drive through your heels to stand back up, extending your hips and knees. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
263 |
core |
130 |
130 |
barbell |
130 |
747 |
Drive through your heels to stand back up, extending your hips and knees. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
261 |
hamstrings |
130 |
130 |
barbell |
130 |
747 |
Drive through your heels to stand back up, extending your hips and knees. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
260 |
quadriceps |
130 |
130 |
barbell |
130 |
748 |
Repeat for the desired number of repetitions. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
262 |
calves |
130 |
130 |
barbell |
130 |
748 |
Repeat for the desired number of repetitions. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
263 |
core |
130 |
130 |
barbell |
130 |
748 |
Repeat for the desired number of repetitions. |
130 |
| 130 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell high bar squat.gif |
barbell high bar squat |
261 |
hamstrings |
130 |
130 |
barbell |
130 |
748 |
Repeat for the desired number of repetitions. |
130 |
| 131 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif |
barbell incline bench press |
264 |
shoulders |
131 |
131 |
barbell |
131 |
749 |
Set up an incline bench at a 45-degree angle. |
131 |
| 131 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif |
barbell incline bench press |
265 |
triceps |
131 |
131 |
barbell |
131 |
749 |
Set up an incline bench at a 45-degree angle. |
131 |
| 131 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif |
barbell incline bench press |
264 |
shoulders |
131 |
131 |
barbell |
131 |
750 |
Lie down on the bench with your feet flat on the ground. |
131 |
| 131 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif |
barbell incline bench press |
265 |
triceps |
131 |
131 |
barbell |
131 |
750 |
Lie down on the bench with your feet flat on the ground. |
131 |
| 131 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif |
barbell incline bench press |
264 |
shoulders |
131 |
131 |
barbell |
131 |
751 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
131 |
| 131 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif |
barbell incline bench press |
265 |
triceps |
131 |
131 |
barbell |
131 |
751 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
131 |
| 131 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif |
barbell incline bench press |
264 |
shoulders |
131 |
131 |
barbell |
131 |
752 |
Unrack the barbell and lower it slowly towards your chest, keeping your elbows at a 45-degree angle. |
131 |
| 131 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif |
barbell incline bench press |
265 |
triceps |
131 |
131 |
barbell |
131 |
752 |
Unrack the barbell and lower it slowly towards your chest, keeping your elbows at a 45-degree angle. |
131 |
| 131 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif |
barbell incline bench press |
264 |
shoulders |
131 |
131 |
barbell |
131 |
753 |
Pause for a moment at the bottom, then push the barbell back up to the starting position. |
131 |
| 131 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif |
barbell incline bench press |
265 |
triceps |
131 |
131 |
barbell |
131 |
753 |
Pause for a moment at the bottom, then push the barbell back up to the starting position. |
131 |
| 131 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif |
barbell incline bench press |
264 |
shoulders |
131 |
131 |
barbell |
131 |
754 |
Repeat for the desired number of repetitions. |
131 |
| 131 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline bench press.gif |
barbell incline bench press |
265 |
triceps |
131 |
131 |
barbell |
131 |
754 |
Repeat for the desired number of repetitions. |
131 |
| 132 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif |
barbell incline close grip bench press |
266 |
chest |
132 |
132 |
barbell |
132 |
755 |
Set up an incline bench at a 45-degree angle. |
132 |
| 132 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif |
barbell incline close grip bench press |
267 |
shoulders |
132 |
132 |
barbell |
132 |
755 |
Set up an incline bench at a 45-degree angle. |
132 |
| 132 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif |
barbell incline close grip bench press |
266 |
chest |
132 |
132 |
barbell |
132 |
756 |
Lie down on the bench with your feet flat on the ground. |
132 |
| 132 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif |
barbell incline close grip bench press |
267 |
shoulders |
132 |
132 |
barbell |
132 |
756 |
Lie down on the bench with your feet flat on the ground. |
132 |
| 132 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif |
barbell incline close grip bench press |
266 |
chest |
132 |
132 |
barbell |
132 |
757 |
Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. |
132 |
| 132 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif |
barbell incline close grip bench press |
267 |
shoulders |
132 |
132 |
barbell |
132 |
757 |
Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. |
132 |
| 132 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif |
barbell incline close grip bench press |
266 |
chest |
132 |
132 |
barbell |
132 |
758 |
Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body. |
132 |
| 132 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif |
barbell incline close grip bench press |
267 |
shoulders |
132 |
132 |
barbell |
132 |
758 |
Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body. |
132 |
| 132 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif |
barbell incline close grip bench press |
266 |
chest |
132 |
132 |
barbell |
132 |
759 |
Pause for a moment when the barbell touches your chest. |
132 |
| 132 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif |
barbell incline close grip bench press |
267 |
shoulders |
132 |
132 |
barbell |
132 |
759 |
Pause for a moment when the barbell touches your chest. |
132 |
| 132 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif |
barbell incline close grip bench press |
266 |
chest |
132 |
132 |
barbell |
132 |
760 |
Push the barbell back up to the starting position, fully extending your arms. |
132 |
| 132 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif |
barbell incline close grip bench press |
267 |
shoulders |
132 |
132 |
barbell |
132 |
760 |
Push the barbell back up to the starting position, fully extending your arms. |
132 |
| 132 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif |
barbell incline close grip bench press |
266 |
chest |
132 |
132 |
barbell |
132 |
761 |
Repeat for the desired number of repetitions. |
132 |
| 132 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline close grip bench press.gif |
barbell incline close grip bench press |
267 |
shoulders |
132 |
132 |
barbell |
132 |
761 |
Repeat for the desired number of repetitions. |
132 |
| 133 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline reverse-grip press.gif |
barbell incline reverse-grip press |
268 |
chest |
133 |
133 |
barbell |
133 |
762 |
Set up an incline bench at a 45-degree angle. |
133 |
| 133 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline reverse-grip press.gif |
barbell incline reverse-grip press |
269 |
shoulders |
133 |
133 |
barbell |
133 |
762 |
Set up an incline bench at a 45-degree angle. |
133 |
| 133 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline reverse-grip press.gif |
barbell incline reverse-grip press |
268 |
chest |
133 |
133 |
barbell |
133 |
763 |
Lie back on the bench and grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart. |
133 |
| 133 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline reverse-grip press.gif |
barbell incline reverse-grip press |
269 |
shoulders |
133 |
133 |
barbell |
133 |
763 |
Lie back on the bench and grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart. |
133 |
| 133 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline reverse-grip press.gif |
barbell incline reverse-grip press |
268 |
chest |
133 |
133 |
barbell |
133 |
764 |
Unrack the barbell and lower it towards your upper chest, keeping your elbows tucked in. |
133 |
| 133 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline reverse-grip press.gif |
barbell incline reverse-grip press |
269 |
shoulders |
133 |
133 |
barbell |
133 |
764 |
Unrack the barbell and lower it towards your upper chest, keeping your elbows tucked in. |
133 |
| 133 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline reverse-grip press.gif |
barbell incline reverse-grip press |
268 |
chest |
133 |
133 |
barbell |
133 |
765 |
Pause for a moment at the bottom, then push the barbell back up to the starting position. |
133 |
| 133 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline reverse-grip press.gif |
barbell incline reverse-grip press |
269 |
shoulders |
133 |
133 |
barbell |
133 |
765 |
Pause for a moment at the bottom, then push the barbell back up to the starting position. |
133 |
| 133 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline reverse-grip press.gif |
barbell incline reverse-grip press |
268 |
chest |
133 |
133 |
barbell |
133 |
766 |
Repeat for the desired number of repetitions. |
133 |
| 133 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline reverse-grip press.gif |
barbell incline reverse-grip press |
269 |
shoulders |
133 |
133 |
barbell |
133 |
766 |
Repeat for the desired number of repetitions. |
133 |
| 134 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif |
barbell incline row |
271 |
forearms |
134 |
134 |
barbell |
134 |
767 |
Set up an incline bench at a 45-degree angle. |
134 |
| 134 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif |
barbell incline row |
270 |
biceps |
134 |
134 |
barbell |
134 |
767 |
Set up an incline bench at a 45-degree angle. |
134 |
| 134 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif |
barbell incline row |
271 |
forearms |
134 |
134 |
barbell |
134 |
768 |
Lie face down on the bench with your chest against the pad and your feet flat on the ground. |
134 |
| 134 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif |
barbell incline row |
270 |
biceps |
134 |
134 |
barbell |
134 |
768 |
Lie face down on the bench with your chest against the pad and your feet flat on the ground. |
134 |
| 134 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif |
barbell incline row |
271 |
forearms |
134 |
134 |
barbell |
134 |
769 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
134 |
| 134 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif |
barbell incline row |
270 |
biceps |
134 |
134 |
barbell |
134 |
769 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
134 |
| 134 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif |
barbell incline row |
271 |
forearms |
134 |
134 |
barbell |
134 |
770 |
Keep your back straight and your core engaged. |
134 |
| 134 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif |
barbell incline row |
270 |
biceps |
134 |
134 |
barbell |
134 |
770 |
Keep your back straight and your core engaged. |
134 |
| 134 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif |
barbell incline row |
271 |
forearms |
134 |
134 |
barbell |
134 |
771 |
Pull the barbell towards your chest, squeezing your shoulder blades together. |
134 |
| 134 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif |
barbell incline row |
270 |
biceps |
134 |
134 |
barbell |
134 |
771 |
Pull the barbell towards your chest, squeezing your shoulder blades together. |
134 |
| 134 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif |
barbell incline row |
271 |
forearms |
134 |
134 |
barbell |
134 |
772 |
Pause for a moment at the top, then slowly lower the barbell back to the starting position. |
134 |
| 134 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif |
barbell incline row |
270 |
biceps |
134 |
134 |
barbell |
134 |
772 |
Pause for a moment at the top, then slowly lower the barbell back to the starting position. |
134 |
| 134 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif |
barbell incline row |
271 |
forearms |
134 |
134 |
barbell |
134 |
773 |
Repeat for the desired number of repetitions. |
134 |
| 134 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline row.gif |
barbell incline row |
270 |
biceps |
134 |
134 |
barbell |
134 |
773 |
Repeat for the desired number of repetitions. |
134 |
| 135 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif |
barbell incline shoulder raise |
273 |
trapezius |
135 |
135 |
barbell |
135 |
774 |
Set up an incline bench at a 45-degree angle. |
135 |
| 135 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif |
barbell incline shoulder raise |
272 |
deltoids |
135 |
135 |
barbell |
135 |
774 |
Set up an incline bench at a 45-degree angle. |
135 |
| 135 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif |
barbell incline shoulder raise |
273 |
trapezius |
135 |
135 |
barbell |
135 |
775 |
Sit on the bench with your back against the pad and feet flat on the ground. |
135 |
| 135 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif |
barbell incline shoulder raise |
272 |
deltoids |
135 |
135 |
barbell |
135 |
775 |
Sit on the bench with your back against the pad and feet flat on the ground. |
135 |
| 135 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif |
barbell incline shoulder raise |
273 |
trapezius |
135 |
135 |
barbell |
135 |
776 |
Hold a barbell with an overhand grip, slightly wider than shoulder-width apart. |
135 |
| 135 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif |
barbell incline shoulder raise |
272 |
deltoids |
135 |
135 |
barbell |
135 |
776 |
Hold a barbell with an overhand grip, slightly wider than shoulder-width apart. |
135 |
| 135 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif |
barbell incline shoulder raise |
273 |
trapezius |
135 |
135 |
barbell |
135 |
777 |
Lift the barbell up to shoulder height, keeping your elbows slightly bent. |
135 |
| 135 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif |
barbell incline shoulder raise |
272 |
deltoids |
135 |
135 |
barbell |
135 |
777 |
Lift the barbell up to shoulder height, keeping your elbows slightly bent. |
135 |
| 135 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif |
barbell incline shoulder raise |
273 |
trapezius |
135 |
135 |
barbell |
135 |
778 |
Slowly raise the barbell overhead, extending your arms fully. |
135 |
| 135 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif |
barbell incline shoulder raise |
272 |
deltoids |
135 |
135 |
barbell |
135 |
778 |
Slowly raise the barbell overhead, extending your arms fully. |
135 |
| 135 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif |
barbell incline shoulder raise |
273 |
trapezius |
135 |
135 |
barbell |
135 |
779 |
Pause for a moment at the top, then slowly lower the barbell back to shoulder height. |
135 |
| 135 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif |
barbell incline shoulder raise |
272 |
deltoids |
135 |
135 |
barbell |
135 |
779 |
Pause for a moment at the top, then slowly lower the barbell back to shoulder height. |
135 |
| 135 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif |
barbell incline shoulder raise |
273 |
trapezius |
135 |
135 |
barbell |
135 |
780 |
Repeat for the desired number of repetitions. |
135 |
| 135 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell incline shoulder raise.gif |
barbell incline shoulder raise |
272 |
deltoids |
135 |
135 |
barbell |
135 |
780 |
Repeat for the desired number of repetitions. |
135 |
| 136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif |
barbell jefferson squat |
274 |
quadriceps |
136 |
136 |
barbell |
136 |
781 |
Stand with your feet shoulder-width apart and toes slightly turned out. |
136 |
| 136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif |
barbell jefferson squat |
276 |
calves |
136 |
136 |
barbell |
136 |
781 |
Stand with your feet shoulder-width apart and toes slightly turned out. |
136 |
| 136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif |
barbell jefferson squat |
275 |
hamstrings |
136 |
136 |
barbell |
136 |
781 |
Stand with your feet shoulder-width apart and toes slightly turned out. |
136 |
| 136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif |
barbell jefferson squat |
274 |
quadriceps |
136 |
136 |
barbell |
136 |
782 |
Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist. |
136 |
| 136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif |
barbell jefferson squat |
276 |
calves |
136 |
136 |
barbell |
136 |
782 |
Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist. |
136 |
| 136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif |
barbell jefferson squat |
275 |
hamstrings |
136 |
136 |
barbell |
136 |
782 |
Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist. |
136 |
| 136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif |
barbell jefferson squat |
274 |
quadriceps |
136 |
136 |
barbell |
136 |
783 |
Step your left foot forward and your right foot back, keeping your feet shoulder-width apart. |
136 |
| 136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif |
barbell jefferson squat |
276 |
calves |
136 |
136 |
barbell |
136 |
783 |
Step your left foot forward and your right foot back, keeping your feet shoulder-width apart. |
136 |
| 136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif |
barbell jefferson squat |
275 |
hamstrings |
136 |
136 |
barbell |
136 |
783 |
Step your left foot forward and your right foot back, keeping your feet shoulder-width apart. |
136 |
| 136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif |
barbell jefferson squat |
274 |
quadriceps |
136 |
136 |
barbell |
136 |
784 |
Bend your knees and lower your body down into a squat position, keeping your back straight and chest up. |
136 |
| 136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif |
barbell jefferson squat |
276 |
calves |
136 |
136 |
barbell |
136 |
784 |
Bend your knees and lower your body down into a squat position, keeping your back straight and chest up. |
136 |
| 136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif |
barbell jefferson squat |
275 |
hamstrings |
136 |
136 |
barbell |
136 |
784 |
Bend your knees and lower your body down into a squat position, keeping your back straight and chest up. |
136 |
| 136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif |
barbell jefferson squat |
274 |
quadriceps |
136 |
136 |
barbell |
136 |
785 |
Push through your heels to stand back up to the starting position. |
136 |
| 136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif |
barbell jefferson squat |
276 |
calves |
136 |
136 |
barbell |
136 |
785 |
Push through your heels to stand back up to the starting position. |
136 |
| 136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif |
barbell jefferson squat |
275 |
hamstrings |
136 |
136 |
barbell |
136 |
785 |
Push through your heels to stand back up to the starting position. |
136 |
| 136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif |
barbell jefferson squat |
274 |
quadriceps |
136 |
136 |
barbell |
136 |
786 |
Repeat the movement, alternating your forward and back foot with each repetition. |
136 |
| 136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif |
barbell jefferson squat |
276 |
calves |
136 |
136 |
barbell |
136 |
786 |
Repeat the movement, alternating your forward and back foot with each repetition. |
136 |
| 136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jefferson squat.gif |
barbell jefferson squat |
275 |
hamstrings |
136 |
136 |
barbell |
136 |
786 |
Repeat the movement, alternating your forward and back foot with each repetition. |
136 |
| 137 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jm bench press.gif |
barbell jm bench press |
277 |
chest |
137 |
137 |
barbell |
137 |
787 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
137 |
| 137 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jm bench press.gif |
barbell jm bench press |
278 |
shoulders |
137 |
137 |
barbell |
137 |
787 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
137 |
| 137 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jm bench press.gif |
barbell jm bench press |
277 |
chest |
137 |
137 |
barbell |
137 |
788 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
137 |
| 137 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jm bench press.gif |
barbell jm bench press |
278 |
shoulders |
137 |
137 |
barbell |
137 |
788 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
137 |
| 137 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jm bench press.gif |
barbell jm bench press |
277 |
chest |
137 |
137 |
barbell |
137 |
789 |
Lower the barbell to your chest, keeping your elbows tucked in close to your body. |
137 |
| 137 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jm bench press.gif |
barbell jm bench press |
278 |
shoulders |
137 |
137 |
barbell |
137 |
789 |
Lower the barbell to your chest, keeping your elbows tucked in close to your body. |
137 |
| 137 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jm bench press.gif |
barbell jm bench press |
277 |
chest |
137 |
137 |
barbell |
137 |
790 |
Push the barbell back up to the starting position, fully extending your arms. |
137 |
| 137 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jm bench press.gif |
barbell jm bench press |
278 |
shoulders |
137 |
137 |
barbell |
137 |
790 |
Push the barbell back up to the starting position, fully extending your arms. |
137 |
| 137 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jm bench press.gif |
barbell jm bench press |
277 |
chest |
137 |
137 |
barbell |
137 |
791 |
Repeat for the desired number of repetitions. |
137 |
| 137 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jm bench press.gif |
barbell jm bench press |
278 |
shoulders |
137 |
137 |
barbell |
137 |
791 |
Repeat for the desired number of repetitions. |
137 |
| 138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif |
barbell jump squat |
279 |
quadriceps |
138 |
138 |
barbell |
138 |
792 |
Start by standing with your feet shoulder-width apart, holding a barbell across your upper back. |
138 |
| 138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif |
barbell jump squat |
280 |
hamstrings |
138 |
138 |
barbell |
138 |
792 |
Start by standing with your feet shoulder-width apart, holding a barbell across your upper back. |
138 |
| 138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif |
barbell jump squat |
281 |
calves |
138 |
138 |
barbell |
138 |
792 |
Start by standing with your feet shoulder-width apart, holding a barbell across your upper back. |
138 |
| 138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif |
barbell jump squat |
279 |
quadriceps |
138 |
138 |
barbell |
138 |
793 |
Lower your body into a squat position by bending your knees and pushing your hips back. |
138 |
| 138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif |
barbell jump squat |
280 |
hamstrings |
138 |
138 |
barbell |
138 |
793 |
Lower your body into a squat position by bending your knees and pushing your hips back. |
138 |
| 138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif |
barbell jump squat |
281 |
calves |
138 |
138 |
barbell |
138 |
793 |
Lower your body into a squat position by bending your knees and pushing your hips back. |
138 |
| 138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif |
barbell jump squat |
279 |
quadriceps |
138 |
138 |
barbell |
138 |
794 |
Once you reach the bottom of the squat, explode upwards by jumping off the ground. |
138 |
| 138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif |
barbell jump squat |
280 |
hamstrings |
138 |
138 |
barbell |
138 |
794 |
Once you reach the bottom of the squat, explode upwards by jumping off the ground. |
138 |
| 138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif |
barbell jump squat |
281 |
calves |
138 |
138 |
barbell |
138 |
794 |
Once you reach the bottom of the squat, explode upwards by jumping off the ground. |
138 |
| 138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif |
barbell jump squat |
279 |
quadriceps |
138 |
138 |
barbell |
138 |
795 |
As you jump, extend your hips, knees, and ankles, pushing through your toes. |
138 |
| 138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif |
barbell jump squat |
280 |
hamstrings |
138 |
138 |
barbell |
138 |
795 |
As you jump, extend your hips, knees, and ankles, pushing through your toes. |
138 |
| 138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif |
barbell jump squat |
281 |
calves |
138 |
138 |
barbell |
138 |
795 |
As you jump, extend your hips, knees, and ankles, pushing through your toes. |
138 |
| 138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif |
barbell jump squat |
279 |
quadriceps |
138 |
138 |
barbell |
138 |
796 |
Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions. |
138 |
| 138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif |
barbell jump squat |
280 |
hamstrings |
138 |
138 |
barbell |
138 |
796 |
Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions. |
138 |
| 138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell jump squat.gif |
barbell jump squat |
281 |
calves |
138 |
138 |
barbell |
138 |
796 |
Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions. |
138 |
| 139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif |
barbell lateral lunge |
282 |
quadriceps |
139 |
139 |
barbell |
139 |
797 |
Stand with your feet shoulder-width apart, holding a barbell across your upper back. |
139 |
| 139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif |
barbell lateral lunge |
283 |
hamstrings |
139 |
139 |
barbell |
139 |
797 |
Stand with your feet shoulder-width apart, holding a barbell across your upper back. |
139 |
| 139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif |
barbell lateral lunge |
284 |
calves |
139 |
139 |
barbell |
139 |
797 |
Stand with your feet shoulder-width apart, holding a barbell across your upper back. |
139 |
| 139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif |
barbell lateral lunge |
282 |
quadriceps |
139 |
139 |
barbell |
139 |
798 |
Take a big step to the side with your right foot, keeping your left foot planted. |
139 |
| 139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif |
barbell lateral lunge |
283 |
hamstrings |
139 |
139 |
barbell |
139 |
798 |
Take a big step to the side with your right foot, keeping your left foot planted. |
139 |
| 139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif |
barbell lateral lunge |
284 |
calves |
139 |
139 |
barbell |
139 |
798 |
Take a big step to the side with your right foot, keeping your left foot planted. |
139 |
| 139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif |
barbell lateral lunge |
282 |
quadriceps |
139 |
139 |
barbell |
139 |
799 |
Bend your right knee and lower your body down into a lunge position, keeping your left leg straight. |
139 |
| 139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif |
barbell lateral lunge |
283 |
hamstrings |
139 |
139 |
barbell |
139 |
799 |
Bend your right knee and lower your body down into a lunge position, keeping your left leg straight. |
139 |
| 139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif |
barbell lateral lunge |
284 |
calves |
139 |
139 |
barbell |
139 |
799 |
Bend your right knee and lower your body down into a lunge position, keeping your left leg straight. |
139 |
| 139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif |
barbell lateral lunge |
282 |
quadriceps |
139 |
139 |
barbell |
139 |
800 |
Push off with your right foot and return to the starting position. |
139 |
| 139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif |
barbell lateral lunge |
283 |
hamstrings |
139 |
139 |
barbell |
139 |
800 |
Push off with your right foot and return to the starting position. |
139 |
| 139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif |
barbell lateral lunge |
284 |
calves |
139 |
139 |
barbell |
139 |
800 |
Push off with your right foot and return to the starting position. |
139 |
| 139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif |
barbell lateral lunge |
282 |
quadriceps |
139 |
139 |
barbell |
139 |
801 |
Repeat on the other side, stepping with your left foot. |
139 |
| 139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif |
barbell lateral lunge |
283 |
hamstrings |
139 |
139 |
barbell |
139 |
801 |
Repeat on the other side, stepping with your left foot. |
139 |
| 139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lateral lunge.gif |
barbell lateral lunge |
284 |
calves |
139 |
139 |
barbell |
139 |
801 |
Repeat on the other side, stepping with your left foot. |
139 |
| 140 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif |
barbell low bar squat |
285 |
quadriceps |
140 |
140 |
barbell |
140 |
802 |
Stand with your feet shoulder-width apart and the barbell resting on your upper back. |
140 |
| 140 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif |
barbell low bar squat |
287 |
calves |
140 |
140 |
barbell |
140 |
802 |
Stand with your feet shoulder-width apart and the barbell resting on your upper back. |
140 |
| 140 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif |
barbell low bar squat |
286 |
hamstrings |
140 |
140 |
barbell |
140 |
802 |
Stand with your feet shoulder-width apart and the barbell resting on your upper back. |
140 |
| 140 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif |
barbell low bar squat |
285 |
quadriceps |
140 |
140 |
barbell |
140 |
803 |
Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back. |
140 |
| 140 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif |
barbell low bar squat |
287 |
calves |
140 |
140 |
barbell |
140 |
803 |
Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back. |
140 |
| 140 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif |
barbell low bar squat |
286 |
hamstrings |
140 |
140 |
barbell |
140 |
803 |
Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back. |
140 |
| 140 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif |
barbell low bar squat |
285 |
quadriceps |
140 |
140 |
barbell |
140 |
804 |
Continue lowering until your thighs are parallel to the ground or slightly below. |
140 |
| 140 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif |
barbell low bar squat |
287 |
calves |
140 |
140 |
barbell |
140 |
804 |
Continue lowering until your thighs are parallel to the ground or slightly below. |
140 |
| 140 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif |
barbell low bar squat |
286 |
hamstrings |
140 |
140 |
barbell |
140 |
804 |
Continue lowering until your thighs are parallel to the ground or slightly below. |
140 |
| 140 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif |
barbell low bar squat |
285 |
quadriceps |
140 |
140 |
barbell |
140 |
805 |
Pause for a moment, then push through your heels to return to the starting position. |
140 |
| 140 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif |
barbell low bar squat |
287 |
calves |
140 |
140 |
barbell |
140 |
805 |
Pause for a moment, then push through your heels to return to the starting position. |
140 |
| 140 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif |
barbell low bar squat |
286 |
hamstrings |
140 |
140 |
barbell |
140 |
805 |
Pause for a moment, then push through your heels to return to the starting position. |
140 |
| 140 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif |
barbell low bar squat |
285 |
quadriceps |
140 |
140 |
barbell |
140 |
806 |
Repeat for the desired number of repetitions. |
140 |
| 140 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif |
barbell low bar squat |
287 |
calves |
140 |
140 |
barbell |
140 |
806 |
Repeat for the desired number of repetitions. |
140 |
| 140 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell low bar squat.gif |
barbell low bar squat |
286 |
hamstrings |
140 |
140 |
barbell |
140 |
806 |
Repeat for the desired number of repetitions. |
140 |
| 141 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif |
barbell lunge |
288 |
quadriceps |
141 |
141 |
barbell |
141 |
807 |
Start by standing with your feet shoulder-width apart and a barbell resting on your upper back. |
141 |
| 141 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif |
barbell lunge |
290 |
calves |
141 |
141 |
barbell |
141 |
807 |
Start by standing with your feet shoulder-width apart and a barbell resting on your upper back. |
141 |
| 141 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif |
barbell lunge |
289 |
hamstrings |
141 |
141 |
barbell |
141 |
807 |
Start by standing with your feet shoulder-width apart and a barbell resting on your upper back. |
141 |
| 141 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif |
barbell lunge |
288 |
quadriceps |
141 |
141 |
barbell |
141 |
808 |
Take a step forward with your right foot, keeping your torso upright. |
141 |
| 141 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif |
barbell lunge |
290 |
calves |
141 |
141 |
barbell |
141 |
808 |
Take a step forward with your right foot, keeping your torso upright. |
141 |
| 141 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif |
barbell lunge |
289 |
hamstrings |
141 |
141 |
barbell |
141 |
808 |
Take a step forward with your right foot, keeping your torso upright. |
141 |
| 141 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif |
barbell lunge |
288 |
quadriceps |
141 |
141 |
barbell |
141 |
809 |
Lower your body by bending your right knee until your thigh is parallel to the ground. |
141 |
| 141 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif |
barbell lunge |
290 |
calves |
141 |
141 |
barbell |
141 |
809 |
Lower your body by bending your right knee until your thigh is parallel to the ground. |
141 |
| 141 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif |
barbell lunge |
289 |
hamstrings |
141 |
141 |
barbell |
141 |
809 |
Lower your body by bending your right knee until your thigh is parallel to the ground. |
141 |
| 141 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif |
barbell lunge |
288 |
quadriceps |
141 |
141 |
barbell |
141 |
810 |
Push through your right heel to return to the starting position. |
141 |
| 141 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif |
barbell lunge |
290 |
calves |
141 |
141 |
barbell |
141 |
810 |
Push through your right heel to return to the starting position. |
141 |
| 141 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif |
barbell lunge |
289 |
hamstrings |
141 |
141 |
barbell |
141 |
810 |
Push through your right heel to return to the starting position. |
141 |
| 141 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif |
barbell lunge |
288 |
quadriceps |
141 |
141 |
barbell |
141 |
811 |
Repeat with your left leg, alternating legs for the desired number of repetitions. |
141 |
| 141 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif |
barbell lunge |
290 |
calves |
141 |
141 |
barbell |
141 |
811 |
Repeat with your left leg, alternating legs for the desired number of repetitions. |
141 |
| 141 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lunge.gif |
barbell lunge |
289 |
hamstrings |
141 |
141 |
barbell |
141 |
811 |
Repeat with your left leg, alternating legs for the desired number of repetitions. |
141 |
| 142 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying back of the head tricep extension.gif |
barbell lying back of the head tricep extension |
291 |
shoulders |
142 |
142 |
barbell |
142 |
812 |
Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. |
142 |
| 142 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying back of the head tricep extension.gif |
barbell lying back of the head tricep extension |
291 |
shoulders |
142 |
142 |
barbell |
142 |
813 |
Hold a barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest. |
142 |
| 142 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying back of the head tricep extension.gif |
barbell lying back of the head tricep extension |
291 |
shoulders |
142 |
142 |
barbell |
142 |
814 |
Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows. |
142 |
| 142 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying back of the head tricep extension.gif |
barbell lying back of the head tricep extension |
291 |
shoulders |
142 |
142 |
barbell |
142 |
815 |
Pause for a moment, then extend your arms back up to the starting position. |
142 |
| 142 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying back of the head tricep extension.gif |
barbell lying back of the head tricep extension |
291 |
shoulders |
142 |
142 |
barbell |
142 |
816 |
Repeat for the desired number of repetitions. |
142 |
| 143 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif |
barbell lying close-grip press |
293 |
shoulders |
143 |
143 |
barbell |
143 |
817 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
143 |
| 143 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif |
barbell lying close-grip press |
292 |
chest |
143 |
143 |
barbell |
143 |
817 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
143 |
| 143 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif |
barbell lying close-grip press |
293 |
shoulders |
143 |
143 |
barbell |
143 |
818 |
Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet. |
143 |
| 143 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif |
barbell lying close-grip press |
292 |
chest |
143 |
143 |
barbell |
143 |
818 |
Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet. |
143 |
| 143 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif |
barbell lying close-grip press |
293 |
shoulders |
143 |
143 |
barbell |
143 |
819 |
Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. |
143 |
| 143 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif |
barbell lying close-grip press |
292 |
chest |
143 |
143 |
barbell |
143 |
819 |
Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. |
143 |
| 143 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif |
barbell lying close-grip press |
293 |
shoulders |
143 |
143 |
barbell |
143 |
820 |
Slowly lower the barbell towards your chest, keeping your elbows close to your body. |
143 |
| 143 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif |
barbell lying close-grip press |
292 |
chest |
143 |
143 |
barbell |
143 |
820 |
Slowly lower the barbell towards your chest, keeping your elbows close to your body. |
143 |
| 143 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif |
barbell lying close-grip press |
293 |
shoulders |
143 |
143 |
barbell |
143 |
821 |
Pause for a moment when the barbell touches your chest, then push it back up to the starting position. |
143 |
| 143 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif |
barbell lying close-grip press |
292 |
chest |
143 |
143 |
barbell |
143 |
821 |
Pause for a moment when the barbell touches your chest, then push it back up to the starting position. |
143 |
| 143 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif |
barbell lying close-grip press |
293 |
shoulders |
143 |
143 |
barbell |
143 |
822 |
Repeat for the desired number of repetitions. |
143 |
| 143 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip press.gif |
barbell lying close-grip press |
292 |
chest |
143 |
143 |
barbell |
143 |
822 |
Repeat for the desired number of repetitions. |
143 |
| 144 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip triceps extension.gif |
barbell lying close-grip triceps extension |
294 |
shoulders |
144 |
144 |
barbell |
144 |
823 |
Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. |
144 |
| 144 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip triceps extension.gif |
barbell lying close-grip triceps extension |
294 |
shoulders |
144 |
144 |
barbell |
144 |
824 |
Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up. |
144 |
| 144 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip triceps extension.gif |
barbell lying close-grip triceps extension |
294 |
shoulders |
144 |
144 |
barbell |
144 |
825 |
Extend your arms fully, lifting the barbell above your chest. |
144 |
| 144 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip triceps extension.gif |
barbell lying close-grip triceps extension |
294 |
shoulders |
144 |
144 |
barbell |
144 |
826 |
Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows. |
144 |
| 144 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip triceps extension.gif |
barbell lying close-grip triceps extension |
294 |
shoulders |
144 |
144 |
barbell |
144 |
827 |
Pause for a moment at the bottom, then extend your arms back to the starting position. |
144 |
| 144 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying close-grip triceps extension.gif |
barbell lying close-grip triceps extension |
294 |
shoulders |
144 |
144 |
barbell |
144 |
828 |
Repeat for the desired number of repetitions. |
144 |
| 145 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying extension.gif |
barbell lying extension |
295 |
shoulders |
145 |
145 |
barbell |
145 |
829 |
Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. |
145 |
| 145 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying extension.gif |
barbell lying extension |
295 |
shoulders |
145 |
145 |
barbell |
145 |
830 |
Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest. |
145 |
| 145 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying extension.gif |
barbell lying extension |
295 |
shoulders |
145 |
145 |
barbell |
145 |
831 |
Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows. |
145 |
| 145 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying extension.gif |
barbell lying extension |
295 |
shoulders |
145 |
145 |
barbell |
145 |
832 |
Pause for a moment, then extend your arms back up to the starting position. |
145 |
| 145 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying extension.gif |
barbell lying extension |
295 |
shoulders |
145 |
145 |
barbell |
145 |
833 |
Repeat for the desired number of repetitions. |
145 |
| 146 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying lifting (on hip).gif |
barbell lying lifting (on hip) |
296 |
hamstrings |
146 |
146 |
barbell |
146 |
834 |
Lie flat on your back on a bench with your feet flat on the ground and your knees bent. |
146 |
| 146 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying lifting (on hip).gif |
barbell lying lifting (on hip) |
297 |
quadriceps |
146 |
146 |
barbell |
146 |
834 |
Lie flat on your back on a bench with your feet flat on the ground and your knees bent. |
146 |
| 146 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying lifting (on hip).gif |
barbell lying lifting (on hip) |
296 |
hamstrings |
146 |
146 |
barbell |
146 |
835 |
Hold the barbell with an overhand grip and position it on your hips. |
146 |
| 146 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying lifting (on hip).gif |
barbell lying lifting (on hip) |
297 |
quadriceps |
146 |
146 |
barbell |
146 |
835 |
Hold the barbell with an overhand grip and position it on your hips. |
146 |
| 146 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying lifting (on hip).gif |
barbell lying lifting (on hip) |
296 |
hamstrings |
146 |
146 |
barbell |
146 |
836 |
Engaging your glutes, lift your hips off the bench until your body forms a straight line from your knees to your shoulders. |
146 |
| 146 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying lifting (on hip).gif |
barbell lying lifting (on hip) |
297 |
quadriceps |
146 |
146 |
barbell |
146 |
836 |
Engaging your glutes, lift your hips off the bench until your body forms a straight line from your knees to your shoulders. |
146 |
| 146 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying lifting (on hip).gif |
barbell lying lifting (on hip) |
296 |
hamstrings |
146 |
146 |
barbell |
146 |
837 |
Pause for a moment at the top, then slowly lower your hips back down to the starting position. |
146 |
| 146 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying lifting (on hip).gif |
barbell lying lifting (on hip) |
297 |
quadriceps |
146 |
146 |
barbell |
146 |
837 |
Pause for a moment at the top, then slowly lower your hips back down to the starting position. |
146 |
| 146 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying lifting (on hip).gif |
barbell lying lifting (on hip) |
296 |
hamstrings |
146 |
146 |
barbell |
146 |
838 |
Repeat for the desired number of repetitions. |
146 |
| 146 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying lifting (on hip).gif |
barbell lying lifting (on hip) |
297 |
quadriceps |
146 |
146 |
barbell |
146 |
838 |
Repeat for the desired number of repetitions. |
146 |
| 147 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying preacher curl.gif |
barbell lying preacher curl |
298 |
forearms |
147 |
147 |
barbell |
147 |
839 |
Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip. |
147 |
| 147 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying preacher curl.gif |
barbell lying preacher curl |
298 |
forearms |
147 |
147 |
barbell |
147 |
840 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
147 |
| 147 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying preacher curl.gif |
barbell lying preacher curl |
298 |
forearms |
147 |
147 |
barbell |
147 |
841 |
Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level. |
147 |
| 147 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying preacher curl.gif |
barbell lying preacher curl |
298 |
forearms |
147 |
147 |
barbell |
147 |
842 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
147 |
| 147 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying preacher curl.gif |
barbell lying preacher curl |
298 |
forearms |
147 |
147 |
barbell |
147 |
843 |
Inhale and slowly begin to lower the barbell back to the starting position. |
147 |
| 147 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying preacher curl.gif |
barbell lying preacher curl |
298 |
forearms |
147 |
147 |
barbell |
147 |
844 |
Repeat for the desired number of repetitions. |
147 |
| 148 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying triceps extension.gif |
barbell lying triceps extension |
299 |
shoulders |
148 |
148 |
barbell |
148 |
845 |
Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. |
148 |
| 148 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying triceps extension.gif |
barbell lying triceps extension |
299 |
shoulders |
148 |
148 |
barbell |
148 |
846 |
Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest. |
148 |
| 148 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying triceps extension.gif |
barbell lying triceps extension |
299 |
shoulders |
148 |
148 |
barbell |
148 |
847 |
Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows. |
148 |
| 148 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying triceps extension.gif |
barbell lying triceps extension |
299 |
shoulders |
148 |
148 |
barbell |
148 |
848 |
Pause for a moment at the bottom, then extend your arms back up to the starting position. |
148 |
| 148 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying triceps extension.gif |
barbell lying triceps extension |
299 |
shoulders |
148 |
148 |
barbell |
148 |
849 |
Repeat for the desired number of repetitions. |
148 |
| 149 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying triceps extension skull crusher.gif |
barbell lying triceps extension skull crusher |
300 |
shoulders |
149 |
149 |
barbell |
149 |
850 |
Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. |
149 |
| 149 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying triceps extension skull crusher.gif |
barbell lying triceps extension skull crusher |
300 |
shoulders |
149 |
149 |
barbell |
149 |
851 |
Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest. |
149 |
| 149 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying triceps extension skull crusher.gif |
barbell lying triceps extension skull crusher |
300 |
shoulders |
149 |
149 |
barbell |
149 |
852 |
Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows. |
149 |
| 149 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying triceps extension skull crusher.gif |
barbell lying triceps extension skull crusher |
300 |
shoulders |
149 |
149 |
barbell |
149 |
853 |
Pause for a moment when the barbell is just above your forehead, then extend your arms back up to the starting position. |
149 |
| 149 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell lying triceps extension skull crusher.gif |
barbell lying triceps extension skull crusher |
300 |
shoulders |
149 |
149 |
barbell |
149 |
854 |
Repeat for the desired number of repetitions. |
149 |
| 150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif |
barbell narrow stance squat |
302 |
hamstrings |
150 |
150 |
barbell |
150 |
855 |
Stand with your feet shoulder-width apart and toes pointing slightly outward. |
150 |
| 150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif |
barbell narrow stance squat |
303 |
calves |
150 |
150 |
barbell |
150 |
855 |
Stand with your feet shoulder-width apart and toes pointing slightly outward. |
150 |
| 150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif |
barbell narrow stance squat |
301 |
quadriceps |
150 |
150 |
barbell |
150 |
855 |
Stand with your feet shoulder-width apart and toes pointing slightly outward. |
150 |
| 150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif |
barbell narrow stance squat |
302 |
hamstrings |
150 |
150 |
barbell |
150 |
856 |
Hold the barbell across your upper back, resting it on your traps or rear delts. |
150 |
| 150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif |
barbell narrow stance squat |
303 |
calves |
150 |
150 |
barbell |
150 |
856 |
Hold the barbell across your upper back, resting it on your traps or rear delts. |
150 |
| 150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif |
barbell narrow stance squat |
301 |
quadriceps |
150 |
150 |
barbell |
150 |
856 |
Hold the barbell across your upper back, resting it on your traps or rear delts. |
150 |
| 150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif |
barbell narrow stance squat |
302 |
hamstrings |
150 |
150 |
barbell |
150 |
857 |
Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back. |
150 |
| 150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif |
barbell narrow stance squat |
303 |
calves |
150 |
150 |
barbell |
150 |
857 |
Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back. |
150 |
| 150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif |
barbell narrow stance squat |
301 |
quadriceps |
150 |
150 |
barbell |
150 |
857 |
Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back. |
150 |
| 150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif |
barbell narrow stance squat |
302 |
hamstrings |
150 |
150 |
barbell |
150 |
858 |
Continue lowering until your thighs are parallel to the ground or slightly below. |
150 |
| 150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif |
barbell narrow stance squat |
303 |
calves |
150 |
150 |
barbell |
150 |
858 |
Continue lowering until your thighs are parallel to the ground or slightly below. |
150 |
| 150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif |
barbell narrow stance squat |
301 |
quadriceps |
150 |
150 |
barbell |
150 |
858 |
Continue lowering until your thighs are parallel to the ground or slightly below. |
150 |
| 150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif |
barbell narrow stance squat |
302 |
hamstrings |
150 |
150 |
barbell |
150 |
859 |
Pause for a moment, then push through your heels to return to the starting position. |
150 |
| 150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif |
barbell narrow stance squat |
303 |
calves |
150 |
150 |
barbell |
150 |
859 |
Pause for a moment, then push through your heels to return to the starting position. |
150 |
| 150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif |
barbell narrow stance squat |
301 |
quadriceps |
150 |
150 |
barbell |
150 |
859 |
Pause for a moment, then push through your heels to return to the starting position. |
150 |
| 150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif |
barbell narrow stance squat |
302 |
hamstrings |
150 |
150 |
barbell |
150 |
860 |
Repeat for the desired number of repetitions. |
150 |
| 150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif |
barbell narrow stance squat |
303 |
calves |
150 |
150 |
barbell |
150 |
860 |
Repeat for the desired number of repetitions. |
150 |
| 150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell narrow stance squat.gif |
barbell narrow stance squat |
301 |
quadriceps |
150 |
150 |
barbell |
150 |
860 |
Repeat for the desired number of repetitions. |
150 |
| 151 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm bent over row.gif |
barbell one arm bent over row |
305 |
forearms |
151 |
151 |
barbell |
151 |
861 |
Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with one hand using an overhand grip. |
151 |
| 151 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm bent over row.gif |
barbell one arm bent over row |
304 |
biceps |
151 |
151 |
barbell |
151 |
861 |
Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with one hand using an overhand grip. |
151 |
| 151 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm bent over row.gif |
barbell one arm bent over row |
305 |
forearms |
151 |
151 |
barbell |
151 |
862 |
Bend forward at the hips, keeping your back straight and your head in a neutral position. |
151 |
| 151 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm bent over row.gif |
barbell one arm bent over row |
304 |
biceps |
151 |
151 |
barbell |
151 |
862 |
Bend forward at the hips, keeping your back straight and your head in a neutral position. |
151 |
| 151 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm bent over row.gif |
barbell one arm bent over row |
305 |
forearms |
151 |
151 |
barbell |
151 |
863 |
Pull the barbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. |
151 |
| 151 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm bent over row.gif |
barbell one arm bent over row |
304 |
biceps |
151 |
151 |
barbell |
151 |
863 |
Pull the barbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. |
151 |
| 151 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm bent over row.gif |
barbell one arm bent over row |
305 |
forearms |
151 |
151 |
barbell |
151 |
864 |
Lower the barbell back down to the starting position in a controlled manner. |
151 |
| 151 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm bent over row.gif |
barbell one arm bent over row |
304 |
biceps |
151 |
151 |
barbell |
151 |
864 |
Lower the barbell back down to the starting position in a controlled manner. |
151 |
| 151 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm bent over row.gif |
barbell one arm bent over row |
305 |
forearms |
151 |
151 |
barbell |
151 |
865 |
Repeat for the desired number of repetitions, then switch to the other arm. |
151 |
| 151 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm bent over row.gif |
barbell one arm bent over row |
304 |
biceps |
151 |
151 |
barbell |
151 |
865 |
Repeat for the desired number of repetitions, then switch to the other arm. |
151 |
| 152 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm floor press.gif |
barbell one arm floor press |
307 |
shoulders |
152 |
152 |
barbell |
152 |
866 |
Lie flat on your back on the floor with your knees bent and feet flat on the ground. |
152 |
| 152 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm floor press.gif |
barbell one arm floor press |
306 |
chest |
152 |
152 |
barbell |
152 |
866 |
Lie flat on your back on the floor with your knees bent and feet flat on the ground. |
152 |
| 152 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm floor press.gif |
barbell one arm floor press |
307 |
shoulders |
152 |
152 |
barbell |
152 |
867 |
Hold the barbell with one hand, palm facing up, and extend your arm straight up over your chest. |
152 |
| 152 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm floor press.gif |
barbell one arm floor press |
306 |
chest |
152 |
152 |
barbell |
152 |
867 |
Hold the barbell with one hand, palm facing up, and extend your arm straight up over your chest. |
152 |
| 152 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm floor press.gif |
barbell one arm floor press |
307 |
shoulders |
152 |
152 |
barbell |
152 |
868 |
Slowly lower the barbell towards your chest, keeping your elbow close to your body. |
152 |
| 152 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm floor press.gif |
barbell one arm floor press |
306 |
chest |
152 |
152 |
barbell |
152 |
868 |
Slowly lower the barbell towards your chest, keeping your elbow close to your body. |
152 |
| 152 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm floor press.gif |
barbell one arm floor press |
307 |
shoulders |
152 |
152 |
barbell |
152 |
869 |
Pause for a moment at the bottom, then push the barbell back up to the starting position. |
152 |
| 152 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm floor press.gif |
barbell one arm floor press |
306 |
chest |
152 |
152 |
barbell |
152 |
869 |
Pause for a moment at the bottom, then push the barbell back up to the starting position. |
152 |
| 152 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm floor press.gif |
barbell one arm floor press |
307 |
shoulders |
152 |
152 |
barbell |
152 |
870 |
Repeat for the desired number of repetitions, then switch arms. |
152 |
| 152 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm floor press.gif |
barbell one arm floor press |
306 |
chest |
152 |
152 |
barbell |
152 |
870 |
Repeat for the desired number of repetitions, then switch arms. |
152 |
| 153 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif |
barbell one arm side deadlift |
309 |
quadriceps |
153 |
153 |
barbell |
153 |
871 |
Stand with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip. |
153 |
| 153 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif |
barbell one arm side deadlift |
310 |
lower back |
153 |
153 |
barbell |
153 |
871 |
Stand with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip. |
153 |
| 153 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif |
barbell one arm side deadlift |
308 |
hamstrings |
153 |
153 |
barbell |
153 |
871 |
Stand with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip. |
153 |
| 153 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif |
barbell one arm side deadlift |
309 |
quadriceps |
153 |
153 |
barbell |
153 |
872 |
Keep your back straight and your core engaged. |
153 |
| 153 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif |
barbell one arm side deadlift |
310 |
lower back |
153 |
153 |
barbell |
153 |
872 |
Keep your back straight and your core engaged. |
153 |
| 153 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif |
barbell one arm side deadlift |
308 |
hamstrings |
153 |
153 |
barbell |
153 |
872 |
Keep your back straight and your core engaged. |
153 |
| 153 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif |
barbell one arm side deadlift |
309 |
quadriceps |
153 |
153 |
barbell |
153 |
873 |
Bend at the hips and lower the barbell towards the outside of your leg, keeping your arm straight and your chest up. |
153 |
| 153 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif |
barbell one arm side deadlift |
310 |
lower back |
153 |
153 |
barbell |
153 |
873 |
Bend at the hips and lower the barbell towards the outside of your leg, keeping your arm straight and your chest up. |
153 |
| 153 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif |
barbell one arm side deadlift |
308 |
hamstrings |
153 |
153 |
barbell |
153 |
873 |
Bend at the hips and lower the barbell towards the outside of your leg, keeping your arm straight and your chest up. |
153 |
| 153 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif |
barbell one arm side deadlift |
309 |
quadriceps |
153 |
153 |
barbell |
153 |
874 |
Lower the barbell as far as you can while maintaining good form. |
153 |
| 153 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif |
barbell one arm side deadlift |
310 |
lower back |
153 |
153 |
barbell |
153 |
874 |
Lower the barbell as far as you can while maintaining good form. |
153 |
| 153 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif |
barbell one arm side deadlift |
308 |
hamstrings |
153 |
153 |
barbell |
153 |
874 |
Lower the barbell as far as you can while maintaining good form. |
153 |
| 153 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif |
barbell one arm side deadlift |
309 |
quadriceps |
153 |
153 |
barbell |
153 |
875 |
Pause for a moment, then slowly return to the starting position. |
153 |
| 153 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif |
barbell one arm side deadlift |
310 |
lower back |
153 |
153 |
barbell |
153 |
875 |
Pause for a moment, then slowly return to the starting position. |
153 |
| 153 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif |
barbell one arm side deadlift |
308 |
hamstrings |
153 |
153 |
barbell |
153 |
875 |
Pause for a moment, then slowly return to the starting position. |
153 |
| 153 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif |
barbell one arm side deadlift |
309 |
quadriceps |
153 |
153 |
barbell |
153 |
876 |
Repeat for the desired number of repetitions, then switch sides. |
153 |
| 153 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif |
barbell one arm side deadlift |
310 |
lower back |
153 |
153 |
barbell |
153 |
876 |
Repeat for the desired number of repetitions, then switch sides. |
153 |
| 153 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm side deadlift.gif |
barbell one arm side deadlift |
308 |
hamstrings |
153 |
153 |
barbell |
153 |
876 |
Repeat for the desired number of repetitions, then switch sides. |
153 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
312 |
forearms |
154 |
154 |
barbell |
154 |
877 |
Stand with your feet shoulder-width apart, toes pointing slightly outwards. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
311 |
traps |
154 |
154 |
barbell |
154 |
877 |
Stand with your feet shoulder-width apart, toes pointing slightly outwards. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
313 |
core |
154 |
154 |
barbell |
154 |
877 |
Stand with your feet shoulder-width apart, toes pointing slightly outwards. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
312 |
forearms |
154 |
154 |
barbell |
154 |
878 |
Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
311 |
traps |
154 |
154 |
barbell |
154 |
878 |
Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
313 |
core |
154 |
154 |
barbell |
154 |
878 |
Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
312 |
forearms |
154 |
154 |
barbell |
154 |
879 |
Bend your knees and lower your hips into a squat position, keeping your back straight and chest up. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
311 |
traps |
154 |
154 |
barbell |
154 |
879 |
Bend your knees and lower your hips into a squat position, keeping your back straight and chest up. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
313 |
core |
154 |
154 |
barbell |
154 |
879 |
Bend your knees and lower your hips into a squat position, keeping your back straight and chest up. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
312 |
forearms |
154 |
154 |
barbell |
154 |
880 |
Explosively extend your hips, knees, and ankles, driving the barbell upwards. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
311 |
traps |
154 |
154 |
barbell |
154 |
880 |
Explosively extend your hips, knees, and ankles, driving the barbell upwards. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
313 |
core |
154 |
154 |
barbell |
154 |
880 |
Explosively extend your hips, knees, and ankles, driving the barbell upwards. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
312 |
forearms |
154 |
154 |
barbell |
154 |
881 |
As the barbell reaches chest level, pull it upwards with your arm, keeping it close to your body. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
311 |
traps |
154 |
154 |
barbell |
154 |
881 |
As the barbell reaches chest level, pull it upwards with your arm, keeping it close to your body. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
313 |
core |
154 |
154 |
barbell |
154 |
881 |
As the barbell reaches chest level, pull it upwards with your arm, keeping it close to your body. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
312 |
forearms |
154 |
154 |
barbell |
154 |
882 |
Rotate your elbow under the barbell and extend your arm fully overhead, locking out your elbow. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
311 |
traps |
154 |
154 |
barbell |
154 |
882 |
Rotate your elbow under the barbell and extend your arm fully overhead, locking out your elbow. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
313 |
core |
154 |
154 |
barbell |
154 |
882 |
Rotate your elbow under the barbell and extend your arm fully overhead, locking out your elbow. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
312 |
forearms |
154 |
154 |
barbell |
154 |
883 |
Lower the barbell back down to the starting position in a controlled manner. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
311 |
traps |
154 |
154 |
barbell |
154 |
883 |
Lower the barbell back down to the starting position in a controlled manner. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
313 |
core |
154 |
154 |
barbell |
154 |
883 |
Lower the barbell back down to the starting position in a controlled manner. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
312 |
forearms |
154 |
154 |
barbell |
154 |
884 |
Repeat for the desired number of repetitions, then switch arms. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
311 |
traps |
154 |
154 |
barbell |
154 |
884 |
Repeat for the desired number of repetitions, then switch arms. |
154 |
| 154 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one arm snatch.gif |
barbell one arm snatch |
313 |
core |
154 |
154 |
barbell |
154 |
884 |
Repeat for the desired number of repetitions, then switch arms. |
154 |
| 155 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif |
barbell one leg squat |
314 |
glutes |
155 |
155 |
barbell |
155 |
885 |
Stand with your feet shoulder-width apart and hold a barbell across your upper back. |
155 |
| 155 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif |
barbell one leg squat |
316 |
calves |
155 |
155 |
barbell |
155 |
885 |
Stand with your feet shoulder-width apart and hold a barbell across your upper back. |
155 |
| 155 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif |
barbell one leg squat |
315 |
hamstrings |
155 |
155 |
barbell |
155 |
885 |
Stand with your feet shoulder-width apart and hold a barbell across your upper back. |
155 |
| 155 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif |
barbell one leg squat |
314 |
glutes |
155 |
155 |
barbell |
155 |
886 |
Lift one foot off the ground and extend it forward, keeping it parallel to the ground. |
155 |
| 155 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif |
barbell one leg squat |
316 |
calves |
155 |
155 |
barbell |
155 |
886 |
Lift one foot off the ground and extend it forward, keeping it parallel to the ground. |
155 |
| 155 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif |
barbell one leg squat |
315 |
hamstrings |
155 |
155 |
barbell |
155 |
886 |
Lift one foot off the ground and extend it forward, keeping it parallel to the ground. |
155 |
| 155 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif |
barbell one leg squat |
314 |
glutes |
155 |
155 |
barbell |
155 |
887 |
Bend your standing leg and lower your body down as if sitting back into a chair, keeping your chest up and your back straight. |
155 |
| 155 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif |
barbell one leg squat |
316 |
calves |
155 |
155 |
barbell |
155 |
887 |
Bend your standing leg and lower your body down as if sitting back into a chair, keeping your chest up and your back straight. |
155 |
| 155 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif |
barbell one leg squat |
315 |
hamstrings |
155 |
155 |
barbell |
155 |
887 |
Bend your standing leg and lower your body down as if sitting back into a chair, keeping your chest up and your back straight. |
155 |
| 155 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif |
barbell one leg squat |
314 |
glutes |
155 |
155 |
barbell |
155 |
888 |
Lower yourself until your thigh is parallel to the ground, then push through your heel to return to the starting position. |
155 |
| 155 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif |
barbell one leg squat |
316 |
calves |
155 |
155 |
barbell |
155 |
888 |
Lower yourself until your thigh is parallel to the ground, then push through your heel to return to the starting position. |
155 |
| 155 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif |
barbell one leg squat |
315 |
hamstrings |
155 |
155 |
barbell |
155 |
888 |
Lower yourself until your thigh is parallel to the ground, then push through your heel to return to the starting position. |
155 |
| 155 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif |
barbell one leg squat |
314 |
glutes |
155 |
155 |
barbell |
155 |
889 |
Repeat for the desired number of repetitions, then switch legs and repeat. |
155 |
| 155 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif |
barbell one leg squat |
316 |
calves |
155 |
155 |
barbell |
155 |
889 |
Repeat for the desired number of repetitions, then switch legs and repeat. |
155 |
| 155 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell one leg squat.gif |
barbell one leg squat |
315 |
hamstrings |
155 |
155 |
barbell |
155 |
889 |
Repeat for the desired number of repetitions, then switch legs and repeat. |
155 |
| 156 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif |
barbell overhead squat |
317 |
glutes |
156 |
156 |
barbell |
156 |
890 |
Stand with your feet shoulder-width apart and toes slightly turned out. |
156 |
| 156 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif |
barbell overhead squat |
319 |
calves |
156 |
156 |
barbell |
156 |
890 |
Stand with your feet shoulder-width apart and toes slightly turned out. |
156 |
| 156 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif |
barbell overhead squat |
320 |
core |
156 |
156 |
barbell |
156 |
890 |
Stand with your feet shoulder-width apart and toes slightly turned out. |
156 |
| 156 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif |
barbell overhead squat |
318 |
hamstrings |
156 |
156 |
barbell |
156 |
890 |
Stand with your feet shoulder-width apart and toes slightly turned out. |
156 |
| 156 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif |
barbell overhead squat |
317 |
glutes |
156 |
156 |
barbell |
156 |
891 |
Hold the barbell with a wide grip, positioning it overhead with your arms fully extended. |
156 |
| 156 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif |
barbell overhead squat |
319 |
calves |
156 |
156 |
barbell |
156 |
891 |
Hold the barbell with a wide grip, positioning it overhead with your arms fully extended. |
156 |
| 156 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif |
barbell overhead squat |
320 |
core |
156 |
156 |
barbell |
156 |
891 |
Hold the barbell with a wide grip, positioning it overhead with your arms fully extended. |
156 |
| 156 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif |
barbell overhead squat |
318 |
hamstrings |
156 |
156 |
barbell |
156 |
891 |
Hold the barbell with a wide grip, positioning it overhead with your arms fully extended. |
156 |
| 156 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif |
barbell overhead squat |
317 |
glutes |
156 |
156 |
barbell |
156 |
892 |
Engage your core and lower your body down into a squat position, keeping your chest up and knees tracking over your toes. |
156 |
| 156 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif |
barbell overhead squat |
319 |
calves |
156 |
156 |
barbell |
156 |
892 |
Engage your core and lower your body down into a squat position, keeping your chest up and knees tracking over your toes. |
156 |
| 156 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif |
barbell overhead squat |
320 |
core |
156 |
156 |
barbell |
156 |
892 |
Engage your core and lower your body down into a squat position, keeping your chest up and knees tracking over your toes. |
156 |
| 156 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif |
barbell overhead squat |
318 |
hamstrings |
156 |
156 |
barbell |
156 |
892 |
Engage your core and lower your body down into a squat position, keeping your chest up and knees tracking over your toes. |
156 |
| 156 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif |
barbell overhead squat |
317 |
glutes |
156 |
156 |
barbell |
156 |
893 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
156 |
| 156 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif |
barbell overhead squat |
319 |
calves |
156 |
156 |
barbell |
156 |
893 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
156 |
| 156 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif |
barbell overhead squat |
320 |
core |
156 |
156 |
barbell |
156 |
893 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
156 |
| 156 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif |
barbell overhead squat |
318 |
hamstrings |
156 |
156 |
barbell |
156 |
893 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
156 |
| 156 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif |
barbell overhead squat |
317 |
glutes |
156 |
156 |
barbell |
156 |
894 |
Repeat for the desired number of repetitions. |
156 |
| 156 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif |
barbell overhead squat |
319 |
calves |
156 |
156 |
barbell |
156 |
894 |
Repeat for the desired number of repetitions. |
156 |
| 156 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif |
barbell overhead squat |
320 |
core |
156 |
156 |
barbell |
156 |
894 |
Repeat for the desired number of repetitions. |
156 |
| 156 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell overhead squat.gif |
barbell overhead squat |
318 |
hamstrings |
156 |
156 |
barbell |
156 |
894 |
Repeat for the desired number of repetitions. |
156 |
| 157 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms down wrist curl over a bench.gif |
barbell palms down wrist curl over a bench |
321 |
biceps |
157 |
157 |
barbell |
157 |
895 |
Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down. |
157 |
| 157 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms down wrist curl over a bench.gif |
barbell palms down wrist curl over a bench |
322 |
brachialis |
157 |
157 |
barbell |
157 |
895 |
Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down. |
157 |
| 157 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms down wrist curl over a bench.gif |
barbell palms down wrist curl over a bench |
321 |
biceps |
157 |
157 |
barbell |
157 |
896 |
Hold a barbell with an overhand grip, hands shoulder-width apart. |
157 |
| 157 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms down wrist curl over a bench.gif |
barbell palms down wrist curl over a bench |
322 |
brachialis |
157 |
157 |
barbell |
157 |
896 |
Hold a barbell with an overhand grip, hands shoulder-width apart. |
157 |
| 157 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms down wrist curl over a bench.gif |
barbell palms down wrist curl over a bench |
321 |
biceps |
157 |
157 |
barbell |
157 |
897 |
Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary. |
157 |
| 157 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms down wrist curl over a bench.gif |
barbell palms down wrist curl over a bench |
322 |
brachialis |
157 |
157 |
barbell |
157 |
897 |
Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary. |
157 |
| 157 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms down wrist curl over a bench.gif |
barbell palms down wrist curl over a bench |
321 |
biceps |
157 |
157 |
barbell |
157 |
898 |
Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists. |
157 |
| 157 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms down wrist curl over a bench.gif |
barbell palms down wrist curl over a bench |
322 |
brachialis |
157 |
157 |
barbell |
157 |
898 |
Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists. |
157 |
| 157 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms down wrist curl over a bench.gif |
barbell palms down wrist curl over a bench |
321 |
biceps |
157 |
157 |
barbell |
157 |
899 |
Repeat for the desired number of repetitions. |
157 |
| 157 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms down wrist curl over a bench.gif |
barbell palms down wrist curl over a bench |
322 |
brachialis |
157 |
157 |
barbell |
157 |
899 |
Repeat for the desired number of repetitions. |
157 |
| 158 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms up wrist curl over a bench.gif |
barbell palms up wrist curl over a bench |
323 |
biceps |
158 |
158 |
barbell |
158 |
900 |
Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up. |
158 |
| 158 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms up wrist curl over a bench.gif |
barbell palms up wrist curl over a bench |
324 |
shoulders |
158 |
158 |
barbell |
158 |
900 |
Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up. |
158 |
| 158 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms up wrist curl over a bench.gif |
barbell palms up wrist curl over a bench |
323 |
biceps |
158 |
158 |
barbell |
158 |
901 |
Rest your forearms on the bench, allowing your wrists to hang off the edge. |
158 |
| 158 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms up wrist curl over a bench.gif |
barbell palms up wrist curl over a bench |
324 |
shoulders |
158 |
158 |
barbell |
158 |
901 |
Rest your forearms on the bench, allowing your wrists to hang off the edge. |
158 |
| 158 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms up wrist curl over a bench.gif |
barbell palms up wrist curl over a bench |
323 |
biceps |
158 |
158 |
barbell |
158 |
902 |
Keeping your forearms stationary, exhale and curl your wrists upwards as far as possible. |
158 |
| 158 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms up wrist curl over a bench.gif |
barbell palms up wrist curl over a bench |
324 |
shoulders |
158 |
158 |
barbell |
158 |
902 |
Keeping your forearms stationary, exhale and curl your wrists upwards as far as possible. |
158 |
| 158 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms up wrist curl over a bench.gif |
barbell palms up wrist curl over a bench |
323 |
biceps |
158 |
158 |
barbell |
158 |
903 |
Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position. |
158 |
| 158 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms up wrist curl over a bench.gif |
barbell palms up wrist curl over a bench |
324 |
shoulders |
158 |
158 |
barbell |
158 |
903 |
Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position. |
158 |
| 158 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms up wrist curl over a bench.gif |
barbell palms up wrist curl over a bench |
323 |
biceps |
158 |
158 |
barbell |
158 |
904 |
Repeat for the desired number of repetitions. |
158 |
| 158 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell palms up wrist curl over a bench.gif |
barbell palms up wrist curl over a bench |
324 |
shoulders |
158 |
158 |
barbell |
158 |
904 |
Repeat for the desired number of repetitions. |
158 |
| 159 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif |
barbell pendlay row |
326 |
forearms |
159 |
159 |
barbell |
159 |
905 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
159 |
| 159 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif |
barbell pendlay row |
325 |
biceps |
159 |
159 |
barbell |
159 |
905 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
159 |
| 159 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif |
barbell pendlay row |
326 |
forearms |
159 |
159 |
barbell |
159 |
906 |
Bend forward at the hips, keeping your back straight and your chest up. |
159 |
| 159 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif |
barbell pendlay row |
325 |
biceps |
159 |
159 |
barbell |
159 |
906 |
Bend forward at the hips, keeping your back straight and your chest up. |
159 |
| 159 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif |
barbell pendlay row |
326 |
forearms |
159 |
159 |
barbell |
159 |
907 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
159 |
| 159 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif |
barbell pendlay row |
325 |
biceps |
159 |
159 |
barbell |
159 |
907 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
159 |
| 159 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif |
barbell pendlay row |
326 |
forearms |
159 |
159 |
barbell |
159 |
908 |
Pull the barbell towards your upper abdomen, squeezing your shoulder blades together. |
159 |
| 159 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif |
barbell pendlay row |
325 |
biceps |
159 |
159 |
barbell |
159 |
908 |
Pull the barbell towards your upper abdomen, squeezing your shoulder blades together. |
159 |
| 159 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif |
barbell pendlay row |
326 |
forearms |
159 |
159 |
barbell |
159 |
909 |
Lower the barbell back down to the starting position. |
159 |
| 159 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif |
barbell pendlay row |
325 |
biceps |
159 |
159 |
barbell |
159 |
909 |
Lower the barbell back down to the starting position. |
159 |
| 159 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif |
barbell pendlay row |
326 |
forearms |
159 |
159 |
barbell |
159 |
910 |
Repeat for the desired number of repetitions. |
159 |
| 159 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pendlay row.gif |
barbell pendlay row |
325 |
biceps |
159 |
159 |
barbell |
159 |
910 |
Repeat for the desired number of repetitions. |
159 |
| 160 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pin presses.gif |
barbell pin presses |
327 |
shoulders |
160 |
160 |
barbell |
160 |
911 |
Set up a barbell on a power rack at chest height. |
160 |
| 160 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pin presses.gif |
barbell pin presses |
327 |
shoulders |
160 |
160 |
barbell |
160 |
912 |
Stand facing the barbell and position yourself underneath it, with your feet shoulder-width apart. |
160 |
| 160 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pin presses.gif |
barbell pin presses |
327 |
shoulders |
160 |
160 |
barbell |
160 |
913 |
Grip the barbell with an overhand grip, slightly wider than shoulder-width apart. |
160 |
| 160 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pin presses.gif |
barbell pin presses |
327 |
shoulders |
160 |
160 |
barbell |
160 |
914 |
Lift the barbell off the rack and hold it directly above your chest, with your arms fully extended. |
160 |
| 160 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pin presses.gif |
barbell pin presses |
327 |
shoulders |
160 |
160 |
barbell |
160 |
915 |
Lower the barbell down towards your chest, keeping your elbows tucked in close to your body. |
160 |
| 160 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pin presses.gif |
barbell pin presses |
327 |
shoulders |
160 |
160 |
barbell |
160 |
916 |
Pause for a moment when the barbell touches your chest. |
160 |
| 160 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pin presses.gif |
barbell pin presses |
327 |
shoulders |
160 |
160 |
barbell |
160 |
917 |
Push the barbell back up to the starting position, fully extending your arms. |
160 |
| 160 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pin presses.gif |
barbell pin presses |
327 |
shoulders |
160 |
160 |
barbell |
160 |
918 |
Repeat for the desired number of repetitions. |
160 |
| 161 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell preacher curl.gif |
barbell preacher curl |
328 |
forearms |
161 |
161 |
barbell |
161 |
919 |
Sit on a preacher bench with your upper arms resting on the pad and your chest against the support. |
161 |
| 161 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell preacher curl.gif |
barbell preacher curl |
328 |
forearms |
161 |
161 |
barbell |
161 |
920 |
Grasp the barbell with an underhand grip, slightly wider than shoulder-width apart. |
161 |
| 161 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell preacher curl.gif |
barbell preacher curl |
328 |
forearms |
161 |
161 |
barbell |
161 |
921 |
Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders. |
161 |
| 161 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell preacher curl.gif |
barbell preacher curl |
328 |
forearms |
161 |
161 |
barbell |
161 |
922 |
Pause for a moment at the top, squeezing your biceps. |
161 |
| 161 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell preacher curl.gif |
barbell preacher curl |
328 |
forearms |
161 |
161 |
barbell |
161 |
923 |
Inhale and slowly lower the barbell back down to the starting position. |
161 |
| 161 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell preacher curl.gif |
barbell preacher curl |
328 |
forearms |
161 |
161 |
barbell |
161 |
924 |
Repeat for the desired number of repetitions. |
161 |
| 162 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell press sit-up.gif |
barbell press sit-up |
329 |
shoulders |
162 |
162 |
barbell |
162 |
925 |
Lie flat on your back on a mat with your knees bent and feet flat on the ground. |
162 |
| 162 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell press sit-up.gif |
barbell press sit-up |
330 |
chest |
162 |
162 |
barbell |
162 |
925 |
Lie flat on your back on a mat with your knees bent and feet flat on the ground. |
162 |
| 162 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell press sit-up.gif |
barbell press sit-up |
329 |
shoulders |
162 |
162 |
barbell |
162 |
926 |
Hold the barbell with an overhand grip, resting it on your chest. |
162 |
| 162 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell press sit-up.gif |
barbell press sit-up |
330 |
chest |
162 |
162 |
barbell |
162 |
926 |
Hold the barbell with an overhand grip, resting it on your chest. |
162 |
| 162 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell press sit-up.gif |
barbell press sit-up |
329 |
shoulders |
162 |
162 |
barbell |
162 |
927 |
Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. |
162 |
| 162 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell press sit-up.gif |
barbell press sit-up |
330 |
chest |
162 |
162 |
barbell |
162 |
927 |
Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. |
162 |
| 162 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell press sit-up.gif |
barbell press sit-up |
329 |
shoulders |
162 |
162 |
barbell |
162 |
928 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
162 |
| 162 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell press sit-up.gif |
barbell press sit-up |
330 |
chest |
162 |
162 |
barbell |
162 |
928 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
162 |
| 162 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell press sit-up.gif |
barbell press sit-up |
329 |
shoulders |
162 |
162 |
barbell |
162 |
929 |
Repeat for the desired number of repetitions. |
162 |
| 162 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell press sit-up.gif |
barbell press sit-up |
330 |
chest |
162 |
162 |
barbell |
162 |
929 |
Repeat for the desired number of repetitions. |
162 |
| 163 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell prone incline curl.gif |
barbell prone incline curl |
331 |
forearms |
163 |
163 |
barbell |
163 |
930 |
Set up an incline bench at a 45-degree angle. |
163 |
| 163 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell prone incline curl.gif |
barbell prone incline curl |
331 |
forearms |
163 |
163 |
barbell |
163 |
931 |
Lie face down on the bench with your chest and stomach resting against it. |
163 |
| 163 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell prone incline curl.gif |
barbell prone incline curl |
331 |
forearms |
163 |
163 |
barbell |
163 |
932 |
Hold a barbell with an underhand grip, shoulder-width apart. |
163 |
| 163 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell prone incline curl.gif |
barbell prone incline curl |
331 |
forearms |
163 |
163 |
barbell |
163 |
933 |
Extend your arms fully, allowing the barbell to hang down towards the floor. |
163 |
| 163 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell prone incline curl.gif |
barbell prone incline curl |
331 |
forearms |
163 |
163 |
barbell |
163 |
934 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
163 |
| 163 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell prone incline curl.gif |
barbell prone incline curl |
331 |
forearms |
163 |
163 |
barbell |
163 |
935 |
Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level. |
163 |
| 163 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell prone incline curl.gif |
barbell prone incline curl |
331 |
forearms |
163 |
163 |
barbell |
163 |
936 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
163 |
| 163 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell prone incline curl.gif |
barbell prone incline curl |
331 |
forearms |
163 |
163 |
barbell |
163 |
937 |
Inhale and slowly begin to lower the barbell back to the starting position. |
163 |
| 163 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell prone incline curl.gif |
barbell prone incline curl |
331 |
forearms |
163 |
163 |
barbell |
163 |
938 |
Repeat for the desired number of repetitions. |
163 |
| 164 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover.gif |
barbell pullover |
333 |
triceps |
164 |
164 |
barbell |
164 |
939 |
Lie flat on a bench with your head at one end and your feet on the floor. |
164 |
| 164 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover.gif |
barbell pullover |
332 |
chest |
164 |
164 |
barbell |
164 |
939 |
Lie flat on a bench with your head at one end and your feet on the floor. |
164 |
| 164 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover.gif |
barbell pullover |
333 |
triceps |
164 |
164 |
barbell |
164 |
940 |
Hold a barbell with a shoulder-width grip and extend your arms straight above your chest. |
164 |
| 164 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover.gif |
barbell pullover |
332 |
chest |
164 |
164 |
barbell |
164 |
940 |
Hold a barbell with a shoulder-width grip and extend your arms straight above your chest. |
164 |
| 164 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover.gif |
barbell pullover |
333 |
triceps |
164 |
164 |
barbell |
164 |
941 |
Keeping your arms straight, lower the barbell behind your head in a controlled manner until you feel a stretch in your lats. |
164 |
| 164 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover.gif |
barbell pullover |
332 |
chest |
164 |
164 |
barbell |
164 |
941 |
Keeping your arms straight, lower the barbell behind your head in a controlled manner until you feel a stretch in your lats. |
164 |
| 164 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover.gif |
barbell pullover |
333 |
triceps |
164 |
164 |
barbell |
164 |
942 |
Pause for a moment, then raise the barbell back to the starting position. |
164 |
| 164 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover.gif |
barbell pullover |
332 |
chest |
164 |
164 |
barbell |
164 |
942 |
Pause for a moment, then raise the barbell back to the starting position. |
164 |
| 164 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover.gif |
barbell pullover |
333 |
triceps |
164 |
164 |
barbell |
164 |
943 |
Repeat for the desired number of repetitions. |
164 |
| 164 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover.gif |
barbell pullover |
332 |
chest |
164 |
164 |
barbell |
164 |
943 |
Repeat for the desired number of repetitions. |
164 |
| 165 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif |
barbell pullover to press |
335 |
chest |
165 |
165 |
barbell |
165 |
944 |
Lie flat on a bench with your head at one end and your feet on the ground. |
165 |
| 165 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif |
barbell pullover to press |
336 |
shoulders |
165 |
165 |
barbell |
165 |
944 |
Lie flat on a bench with your head at one end and your feet on the ground. |
165 |
| 165 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif |
barbell pullover to press |
334 |
triceps |
165 |
165 |
barbell |
165 |
944 |
Lie flat on a bench with your head at one end and your feet on the ground. |
165 |
| 165 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif |
barbell pullover to press |
335 |
chest |
165 |
165 |
barbell |
165 |
945 |
Hold the barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest. |
165 |
| 165 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif |
barbell pullover to press |
336 |
shoulders |
165 |
165 |
barbell |
165 |
945 |
Hold the barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest. |
165 |
| 165 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif |
barbell pullover to press |
334 |
triceps |
165 |
165 |
barbell |
165 |
945 |
Hold the barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest. |
165 |
| 165 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif |
barbell pullover to press |
335 |
chest |
165 |
165 |
barbell |
165 |
946 |
Keeping your arms straight, lower the barbell behind your head in an arc-like motion until you feel a stretch in your lats. |
165 |
| 165 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif |
barbell pullover to press |
336 |
shoulders |
165 |
165 |
barbell |
165 |
946 |
Keeping your arms straight, lower the barbell behind your head in an arc-like motion until you feel a stretch in your lats. |
165 |
| 165 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif |
barbell pullover to press |
334 |
triceps |
165 |
165 |
barbell |
165 |
946 |
Keeping your arms straight, lower the barbell behind your head in an arc-like motion until you feel a stretch in your lats. |
165 |
| 165 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif |
barbell pullover to press |
335 |
chest |
165 |
165 |
barbell |
165 |
947 |
Pause for a moment, then reverse the motion and press the barbell back to the starting position above your chest. |
165 |
| 165 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif |
barbell pullover to press |
336 |
shoulders |
165 |
165 |
barbell |
165 |
947 |
Pause for a moment, then reverse the motion and press the barbell back to the starting position above your chest. |
165 |
| 165 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif |
barbell pullover to press |
334 |
triceps |
165 |
165 |
barbell |
165 |
947 |
Pause for a moment, then reverse the motion and press the barbell back to the starting position above your chest. |
165 |
| 165 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif |
barbell pullover to press |
335 |
chest |
165 |
165 |
barbell |
165 |
948 |
Repeat for the desired number of repetitions. |
165 |
| 165 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif |
barbell pullover to press |
336 |
shoulders |
165 |
165 |
barbell |
165 |
948 |
Repeat for the desired number of repetitions. |
165 |
| 165 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell pullover to press.gif |
barbell pullover to press |
334 |
triceps |
165 |
165 |
barbell |
165 |
948 |
Repeat for the desired number of repetitions. |
165 |
| 166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif |
barbell rack pull |
338 |
lower back |
166 |
166 |
barbell |
166 |
949 |
Set up a barbell on a rack at knee height. |
166 |
| 166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif |
barbell rack pull |
337 |
hamstrings |
166 |
166 |
barbell |
166 |
949 |
Set up a barbell on a rack at knee height. |
166 |
| 166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif |
barbell rack pull |
338 |
lower back |
166 |
166 |
barbell |
166 |
950 |
Stand with your feet shoulder-width apart, toes pointing slightly outwards. |
166 |
| 166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif |
barbell rack pull |
337 |
hamstrings |
166 |
166 |
barbell |
166 |
950 |
Stand with your feet shoulder-width apart, toes pointing slightly outwards. |
166 |
| 166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif |
barbell rack pull |
338 |
lower back |
166 |
166 |
barbell |
166 |
951 |
Bend at the hips and knees to lower yourself down and grip the barbell with an overhand grip, hands shoulder-width apart. |
166 |
| 166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif |
barbell rack pull |
337 |
hamstrings |
166 |
166 |
barbell |
166 |
951 |
Bend at the hips and knees to lower yourself down and grip the barbell with an overhand grip, hands shoulder-width apart. |
166 |
| 166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif |
barbell rack pull |
338 |
lower back |
166 |
166 |
barbell |
166 |
952 |
Engage your core and lift the barbell by extending your hips and knees, pulling your shoulders back and squeezing your glutes at the top. |
166 |
| 166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif |
barbell rack pull |
337 |
hamstrings |
166 |
166 |
barbell |
166 |
952 |
Engage your core and lift the barbell by extending your hips and knees, pulling your shoulders back and squeezing your glutes at the top. |
166 |
| 166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif |
barbell rack pull |
338 |
lower back |
166 |
166 |
barbell |
166 |
953 |
Lower the barbell back down to the starting position by bending at the hips and knees. |
166 |
| 166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif |
barbell rack pull |
337 |
hamstrings |
166 |
166 |
barbell |
166 |
953 |
Lower the barbell back down to the starting position by bending at the hips and knees. |
166 |
| 166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif |
barbell rack pull |
338 |
lower back |
166 |
166 |
barbell |
166 |
954 |
Repeat for the desired number of repetitions. |
166 |
| 166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rack pull.gif |
barbell rack pull |
337 |
hamstrings |
166 |
166 |
barbell |
166 |
954 |
Repeat for the desired number of repetitions. |
166 |
| 167 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt raise.gif |
barbell rear delt raise |
339 |
traps |
167 |
167 |
barbell |
167 |
955 |
Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down. |
167 |
| 167 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt raise.gif |
barbell rear delt raise |
340 |
rhomboids |
167 |
167 |
barbell |
167 |
955 |
Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down. |
167 |
| 167 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt raise.gif |
barbell rear delt raise |
339 |
traps |
167 |
167 |
barbell |
167 |
956 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
167 |
| 167 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt raise.gif |
barbell rear delt raise |
340 |
rhomboids |
167 |
167 |
barbell |
167 |
956 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
167 |
| 167 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt raise.gif |
barbell rear delt raise |
339 |
traps |
167 |
167 |
barbell |
167 |
957 |
Raise the barbell out to the sides, keeping your arms straight, until they are parallel to the ground. |
167 |
| 167 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt raise.gif |
barbell rear delt raise |
340 |
rhomboids |
167 |
167 |
barbell |
167 |
957 |
Raise the barbell out to the sides, keeping your arms straight, until they are parallel to the ground. |
167 |
| 167 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt raise.gif |
barbell rear delt raise |
339 |
traps |
167 |
167 |
barbell |
167 |
958 |
Pause for a moment at the top, then slowly lower the barbell back to the starting position. |
167 |
| 167 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt raise.gif |
barbell rear delt raise |
340 |
rhomboids |
167 |
167 |
barbell |
167 |
958 |
Pause for a moment at the top, then slowly lower the barbell back to the starting position. |
167 |
| 167 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt raise.gif |
barbell rear delt raise |
339 |
traps |
167 |
167 |
barbell |
167 |
959 |
Repeat for the desired number of repetitions. |
167 |
| 167 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt raise.gif |
barbell rear delt raise |
340 |
rhomboids |
167 |
167 |
barbell |
167 |
959 |
Repeat for the desired number of repetitions. |
167 |
| 168 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif |
barbell rear delt row |
341 |
trapezius |
168 |
168 |
barbell |
168 |
960 |
Stand with your feet shoulder-width apart and knees slightly bent. |
168 |
| 168 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif |
barbell rear delt row |
342 |
rhomboids |
168 |
168 |
barbell |
168 |
960 |
Stand with your feet shoulder-width apart and knees slightly bent. |
168 |
| 168 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif |
barbell rear delt row |
343 |
biceps |
168 |
168 |
barbell |
168 |
960 |
Stand with your feet shoulder-width apart and knees slightly bent. |
168 |
| 168 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif |
barbell rear delt row |
341 |
trapezius |
168 |
168 |
barbell |
168 |
961 |
Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
168 |
| 168 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif |
barbell rear delt row |
342 |
rhomboids |
168 |
168 |
barbell |
168 |
961 |
Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
168 |
| 168 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif |
barbell rear delt row |
343 |
biceps |
168 |
168 |
barbell |
168 |
961 |
Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
168 |
| 168 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif |
barbell rear delt row |
341 |
trapezius |
168 |
168 |
barbell |
168 |
962 |
Bend forward at the hips, keeping your back straight and chest up. |
168 |
| 168 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif |
barbell rear delt row |
342 |
rhomboids |
168 |
168 |
barbell |
168 |
962 |
Bend forward at the hips, keeping your back straight and chest up. |
168 |
| 168 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif |
barbell rear delt row |
343 |
biceps |
168 |
168 |
barbell |
168 |
962 |
Bend forward at the hips, keeping your back straight and chest up. |
168 |
| 168 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif |
barbell rear delt row |
341 |
trapezius |
168 |
168 |
barbell |
168 |
963 |
Pull the barbell towards your chest, squeezing your shoulder blades together. |
168 |
| 168 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif |
barbell rear delt row |
342 |
rhomboids |
168 |
168 |
barbell |
168 |
963 |
Pull the barbell towards your chest, squeezing your shoulder blades together. |
168 |
| 168 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif |
barbell rear delt row |
343 |
biceps |
168 |
168 |
barbell |
168 |
963 |
Pull the barbell towards your chest, squeezing your shoulder blades together. |
168 |
| 168 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif |
barbell rear delt row |
341 |
trapezius |
168 |
168 |
barbell |
168 |
964 |
Pause for a moment at the top, then slowly lower the barbell back to the starting position. |
168 |
| 168 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif |
barbell rear delt row |
342 |
rhomboids |
168 |
168 |
barbell |
168 |
964 |
Pause for a moment at the top, then slowly lower the barbell back to the starting position. |
168 |
| 168 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif |
barbell rear delt row |
343 |
biceps |
168 |
168 |
barbell |
168 |
964 |
Pause for a moment at the top, then slowly lower the barbell back to the starting position. |
168 |
| 168 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif |
barbell rear delt row |
341 |
trapezius |
168 |
168 |
barbell |
168 |
965 |
Repeat for the desired number of repetitions. |
168 |
| 168 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif |
barbell rear delt row |
342 |
rhomboids |
168 |
168 |
barbell |
168 |
965 |
Repeat for the desired number of repetitions. |
168 |
| 168 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear delt row.gif |
barbell rear delt row |
343 |
biceps |
168 |
168 |
barbell |
168 |
965 |
Repeat for the desired number of repetitions. |
168 |
| 169 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif |
barbell rear lunge |
344 |
quadriceps |
169 |
169 |
barbell |
169 |
966 |
Start by standing with your feet shoulder-width apart and a barbell resting on your upper back. |
169 |
| 169 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif |
barbell rear lunge |
346 |
calves |
169 |
169 |
barbell |
169 |
966 |
Start by standing with your feet shoulder-width apart and a barbell resting on your upper back. |
169 |
| 169 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif |
barbell rear lunge |
345 |
hamstrings |
169 |
169 |
barbell |
169 |
966 |
Start by standing with your feet shoulder-width apart and a barbell resting on your upper back. |
169 |
| 169 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif |
barbell rear lunge |
344 |
quadriceps |
169 |
169 |
barbell |
169 |
967 |
Take a step backward with your right foot, landing on the ball of your foot. |
169 |
| 169 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif |
barbell rear lunge |
346 |
calves |
169 |
169 |
barbell |
169 |
967 |
Take a step backward with your right foot, landing on the ball of your foot. |
169 |
| 169 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif |
barbell rear lunge |
345 |
hamstrings |
169 |
169 |
barbell |
169 |
967 |
Take a step backward with your right foot, landing on the ball of your foot. |
169 |
| 169 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif |
barbell rear lunge |
344 |
quadriceps |
169 |
169 |
barbell |
169 |
968 |
Bend both knees to lower your body until your left thigh is parallel to the ground. |
169 |
| 169 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif |
barbell rear lunge |
346 |
calves |
169 |
169 |
barbell |
169 |
968 |
Bend both knees to lower your body until your left thigh is parallel to the ground. |
169 |
| 169 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif |
barbell rear lunge |
345 |
hamstrings |
169 |
169 |
barbell |
169 |
968 |
Bend both knees to lower your body until your left thigh is parallel to the ground. |
169 |
| 169 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif |
barbell rear lunge |
344 |
quadriceps |
169 |
169 |
barbell |
169 |
969 |
Push through your left heel to return to the starting position. |
169 |
| 169 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif |
barbell rear lunge |
346 |
calves |
169 |
169 |
barbell |
169 |
969 |
Push through your left heel to return to the starting position. |
169 |
| 169 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif |
barbell rear lunge |
345 |
hamstrings |
169 |
169 |
barbell |
169 |
969 |
Push through your left heel to return to the starting position. |
169 |
| 169 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif |
barbell rear lunge |
344 |
quadriceps |
169 |
169 |
barbell |
169 |
970 |
Repeat with the other leg. |
169 |
| 169 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif |
barbell rear lunge |
346 |
calves |
169 |
169 |
barbell |
169 |
970 |
Repeat with the other leg. |
169 |
| 169 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge.gif |
barbell rear lunge |
345 |
hamstrings |
169 |
169 |
barbell |
169 |
970 |
Repeat with the other leg. |
169 |
| 170 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif |
barbell rear lunge v. 2 |
347 |
quadriceps |
170 |
170 |
barbell |
170 |
971 |
Stand with your feet shoulder-width apart and hold a barbell across your upper back. |
170 |
| 170 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif |
barbell rear lunge v. 2 |
349 |
calves |
170 |
170 |
barbell |
170 |
971 |
Stand with your feet shoulder-width apart and hold a barbell across your upper back. |
170 |
| 170 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif |
barbell rear lunge v. 2 |
348 |
hamstrings |
170 |
170 |
barbell |
170 |
971 |
Stand with your feet shoulder-width apart and hold a barbell across your upper back. |
170 |
| 170 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif |
barbell rear lunge v. 2 |
347 |
quadriceps |
170 |
170 |
barbell |
170 |
972 |
Take a step backward with your right foot, landing on the ball of your foot. |
170 |
| 170 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif |
barbell rear lunge v. 2 |
349 |
calves |
170 |
170 |
barbell |
170 |
972 |
Take a step backward with your right foot, landing on the ball of your foot. |
170 |
| 170 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif |
barbell rear lunge v. 2 |
348 |
hamstrings |
170 |
170 |
barbell |
170 |
972 |
Take a step backward with your right foot, landing on the ball of your foot. |
170 |
| 170 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif |
barbell rear lunge v. 2 |
347 |
quadriceps |
170 |
170 |
barbell |
170 |
973 |
Bend both knees to lower your body until your left thigh is parallel to the ground. |
170 |
| 170 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif |
barbell rear lunge v. 2 |
349 |
calves |
170 |
170 |
barbell |
170 |
973 |
Bend both knees to lower your body until your left thigh is parallel to the ground. |
170 |
| 170 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif |
barbell rear lunge v. 2 |
348 |
hamstrings |
170 |
170 |
barbell |
170 |
973 |
Bend both knees to lower your body until your left thigh is parallel to the ground. |
170 |
| 170 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif |
barbell rear lunge v. 2 |
347 |
quadriceps |
170 |
170 |
barbell |
170 |
974 |
Push through your left heel to return to the starting position. |
170 |
| 170 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif |
barbell rear lunge v. 2 |
349 |
calves |
170 |
170 |
barbell |
170 |
974 |
Push through your left heel to return to the starting position. |
170 |
| 170 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif |
barbell rear lunge v. 2 |
348 |
hamstrings |
170 |
170 |
barbell |
170 |
974 |
Push through your left heel to return to the starting position. |
170 |
| 170 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif |
barbell rear lunge v. 2 |
347 |
quadriceps |
170 |
170 |
barbell |
170 |
975 |
Repeat with the other leg. |
170 |
| 170 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif |
barbell rear lunge v. 2 |
349 |
calves |
170 |
170 |
barbell |
170 |
975 |
Repeat with the other leg. |
170 |
| 170 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rear lunge v. 2.gif |
barbell rear lunge v. 2 |
348 |
hamstrings |
170 |
170 |
barbell |
170 |
975 |
Repeat with the other leg. |
170 |
| 171 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif |
barbell revers wrist curl v. 2 |
350 |
biceps |
171 |
171 |
barbell |
171 |
976 |
Sit on a bench with your feet flat on the ground and your knees bent. |
171 |
| 171 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif |
barbell revers wrist curl v. 2 |
351 |
brachialis |
171 |
171 |
barbell |
171 |
976 |
Sit on a bench with your feet flat on the ground and your knees bent. |
171 |
| 171 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif |
barbell revers wrist curl v. 2 |
350 |
biceps |
171 |
171 |
barbell |
171 |
977 |
Hold a barbell with an overhand grip, palms facing down, and your hands shoulder-width apart. |
171 |
| 171 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif |
barbell revers wrist curl v. 2 |
351 |
brachialis |
171 |
171 |
barbell |
171 |
977 |
Hold a barbell with an overhand grip, palms facing down, and your hands shoulder-width apart. |
171 |
| 171 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif |
barbell revers wrist curl v. 2 |
350 |
biceps |
171 |
171 |
barbell |
171 |
978 |
Rest your forearms on your thighs, allowing your wrists to hang off the edge. |
171 |
| 171 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif |
barbell revers wrist curl v. 2 |
351 |
brachialis |
171 |
171 |
barbell |
171 |
978 |
Rest your forearms on your thighs, allowing your wrists to hang off the edge. |
171 |
| 171 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif |
barbell revers wrist curl v. 2 |
350 |
biceps |
171 |
171 |
barbell |
171 |
979 |
Keeping your forearms stationary, exhale and curl your wrists upward as far as possible. |
171 |
| 171 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif |
barbell revers wrist curl v. 2 |
351 |
brachialis |
171 |
171 |
barbell |
171 |
979 |
Keeping your forearms stationary, exhale and curl your wrists upward as far as possible. |
171 |
| 171 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif |
barbell revers wrist curl v. 2 |
350 |
biceps |
171 |
171 |
barbell |
171 |
980 |
Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position. |
171 |
| 171 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif |
barbell revers wrist curl v. 2 |
351 |
brachialis |
171 |
171 |
barbell |
171 |
980 |
Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position. |
171 |
| 171 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif |
barbell revers wrist curl v. 2 |
350 |
biceps |
171 |
171 |
barbell |
171 |
981 |
Repeat for the desired number of repetitions. |
171 |
| 171 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell revers wrist curl v. 2.gif |
barbell revers wrist curl v. 2 |
351 |
brachialis |
171 |
171 |
barbell |
171 |
981 |
Repeat for the desired number of repetitions. |
171 |
| 172 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif |
barbell reverse close-grip bench press |
353 |
shoulders |
172 |
172 |
barbell |
172 |
982 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
172 |
| 172 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif |
barbell reverse close-grip bench press |
352 |
chest |
172 |
172 |
barbell |
172 |
982 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
172 |
| 172 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif |
barbell reverse close-grip bench press |
353 |
shoulders |
172 |
172 |
barbell |
172 |
983 |
Grasp the barbell with a reverse grip, hands shoulder-width apart. |
172 |
| 172 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif |
barbell reverse close-grip bench press |
352 |
chest |
172 |
172 |
barbell |
172 |
983 |
Grasp the barbell with a reverse grip, hands shoulder-width apart. |
172 |
| 172 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif |
barbell reverse close-grip bench press |
353 |
shoulders |
172 |
172 |
barbell |
172 |
984 |
Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. |
172 |
| 172 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif |
barbell reverse close-grip bench press |
352 |
chest |
172 |
172 |
barbell |
172 |
984 |
Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. |
172 |
| 172 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif |
barbell reverse close-grip bench press |
353 |
shoulders |
172 |
172 |
barbell |
172 |
985 |
Slowly lower the barbell down towards your chest, keeping your elbows close to your body. |
172 |
| 172 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif |
barbell reverse close-grip bench press |
352 |
chest |
172 |
172 |
barbell |
172 |
985 |
Slowly lower the barbell down towards your chest, keeping your elbows close to your body. |
172 |
| 172 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif |
barbell reverse close-grip bench press |
353 |
shoulders |
172 |
172 |
barbell |
172 |
986 |
Pause for a moment when the barbell is just above your chest. |
172 |
| 172 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif |
barbell reverse close-grip bench press |
352 |
chest |
172 |
172 |
barbell |
172 |
986 |
Pause for a moment when the barbell is just above your chest. |
172 |
| 172 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif |
barbell reverse close-grip bench press |
353 |
shoulders |
172 |
172 |
barbell |
172 |
987 |
Push the barbell back up to the starting position, fully extending your arms. |
172 |
| 172 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif |
barbell reverse close-grip bench press |
352 |
chest |
172 |
172 |
barbell |
172 |
987 |
Push the barbell back up to the starting position, fully extending your arms. |
172 |
| 172 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif |
barbell reverse close-grip bench press |
353 |
shoulders |
172 |
172 |
barbell |
172 |
988 |
Repeat for the desired number of repetitions. |
172 |
| 172 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse close-grip bench press.gif |
barbell reverse close-grip bench press |
352 |
chest |
172 |
172 |
barbell |
172 |
988 |
Repeat for the desired number of repetitions. |
172 |
| 173 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse curl.gif |
barbell reverse curl |
354 |
forearms |
173 |
173 |
barbell |
173 |
989 |
Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down. |
173 |
| 173 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse curl.gif |
barbell reverse curl |
354 |
forearms |
173 |
173 |
barbell |
173 |
990 |
Keep your upper arms stationary and exhale as you curl the barbell upward, contracting your biceps. |
173 |
| 173 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse curl.gif |
barbell reverse curl |
354 |
forearms |
173 |
173 |
barbell |
173 |
991 |
Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level. |
173 |
| 173 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse curl.gif |
barbell reverse curl |
354 |
forearms |
173 |
173 |
barbell |
173 |
992 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
173 |
| 173 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse curl.gif |
barbell reverse curl |
354 |
forearms |
173 |
173 |
barbell |
173 |
993 |
Inhale as you slowly lower the barbell back to the starting position, keeping your upper arms stationary. |
173 |
| 173 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse curl.gif |
barbell reverse curl |
354 |
forearms |
173 |
173 |
barbell |
173 |
994 |
Repeat for the desired number of repetitions. |
173 |
| 174 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif |
barbell reverse grip bent over row |
355 |
biceps |
174 |
174 |
barbell |
174 |
995 |
Stand with your feet shoulder-width apart and knees slightly bent. |
174 |
| 174 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif |
barbell reverse grip bent over row |
356 |
forearms |
174 |
174 |
barbell |
174 |
995 |
Stand with your feet shoulder-width apart and knees slightly bent. |
174 |
| 174 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif |
barbell reverse grip bent over row |
355 |
biceps |
174 |
174 |
barbell |
174 |
996 |
Hold a barbell with an overhand grip, palms facing down, and hands slightly wider than shoulder-width apart. |
174 |
| 174 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif |
barbell reverse grip bent over row |
356 |
forearms |
174 |
174 |
barbell |
174 |
996 |
Hold a barbell with an overhand grip, palms facing down, and hands slightly wider than shoulder-width apart. |
174 |
| 174 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif |
barbell reverse grip bent over row |
355 |
biceps |
174 |
174 |
barbell |
174 |
997 |
Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor. |
174 |
| 174 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif |
barbell reverse grip bent over row |
356 |
forearms |
174 |
174 |
barbell |
174 |
997 |
Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor. |
174 |
| 174 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif |
barbell reverse grip bent over row |
355 |
biceps |
174 |
174 |
barbell |
174 |
998 |
Pull the barbell towards your lower chest, squeezing your shoulder blades together. |
174 |
| 174 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif |
barbell reverse grip bent over row |
356 |
forearms |
174 |
174 |
barbell |
174 |
998 |
Pull the barbell towards your lower chest, squeezing your shoulder blades together. |
174 |
| 174 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif |
barbell reverse grip bent over row |
355 |
biceps |
174 |
174 |
barbell |
174 |
999 |
Pause for a moment at the top, then slowly lower the barbell back to the starting position. |
174 |
| 174 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif |
barbell reverse grip bent over row |
356 |
forearms |
174 |
174 |
barbell |
174 |
999 |
Pause for a moment at the top, then slowly lower the barbell back to the starting position. |
174 |
| 174 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif |
barbell reverse grip bent over row |
355 |
biceps |
174 |
174 |
barbell |
174 |
1000 |
Repeat for the desired number of repetitions. |
174 |
| 174 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip bent over row.gif |
barbell reverse grip bent over row |
356 |
forearms |
174 |
174 |
barbell |
174 |
1000 |
Repeat for the desired number of repetitions. |
174 |
| 175 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip decline bench press.gif |
barbell reverse grip decline bench press |
357 |
triceps |
175 |
175 |
barbell |
175 |
1001 |
Lie on a decline bench with your feet secured and your head lower than your hips. |
175 |
| 175 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip decline bench press.gif |
barbell reverse grip decline bench press |
358 |
shoulders |
175 |
175 |
barbell |
175 |
1001 |
Lie on a decline bench with your feet secured and your head lower than your hips. |
175 |
| 175 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip decline bench press.gif |
barbell reverse grip decline bench press |
357 |
triceps |
175 |
175 |
barbell |
175 |
1002 |
Grasp the barbell with a reverse grip, slightly wider than shoulder-width apart. |
175 |
| 175 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip decline bench press.gif |
barbell reverse grip decline bench press |
358 |
shoulders |
175 |
175 |
barbell |
175 |
1002 |
Grasp the barbell with a reverse grip, slightly wider than shoulder-width apart. |
175 |
| 175 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip decline bench press.gif |
barbell reverse grip decline bench press |
357 |
triceps |
175 |
175 |
barbell |
175 |
1003 |
Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in. |
175 |
| 175 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip decline bench press.gif |
barbell reverse grip decline bench press |
358 |
shoulders |
175 |
175 |
barbell |
175 |
1003 |
Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in. |
175 |
| 175 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip decline bench press.gif |
barbell reverse grip decline bench press |
357 |
triceps |
175 |
175 |
barbell |
175 |
1004 |
Pause for a moment at the bottom, then push the barbell back up to the starting position. |
175 |
| 175 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip decline bench press.gif |
barbell reverse grip decline bench press |
358 |
shoulders |
175 |
175 |
barbell |
175 |
1004 |
Pause for a moment at the bottom, then push the barbell back up to the starting position. |
175 |
| 175 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip decline bench press.gif |
barbell reverse grip decline bench press |
357 |
triceps |
175 |
175 |
barbell |
175 |
1005 |
Repeat for the desired number of repetitions. |
175 |
| 175 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip decline bench press.gif |
barbell reverse grip decline bench press |
358 |
shoulders |
175 |
175 |
barbell |
175 |
1005 |
Repeat for the desired number of repetitions. |
175 |
| 176 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif |
barbell reverse grip incline bench press |
360 |
shoulders |
176 |
176 |
barbell |
176 |
1006 |
Set up an incline bench at a 45-degree angle. |
176 |
| 176 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif |
barbell reverse grip incline bench press |
359 |
triceps |
176 |
176 |
barbell |
176 |
1006 |
Set up an incline bench at a 45-degree angle. |
176 |
| 176 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif |
barbell reverse grip incline bench press |
360 |
shoulders |
176 |
176 |
barbell |
176 |
1007 |
Lie down on the bench with your feet flat on the ground. |
176 |
| 176 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif |
barbell reverse grip incline bench press |
359 |
triceps |
176 |
176 |
barbell |
176 |
1007 |
Lie down on the bench with your feet flat on the ground. |
176 |
| 176 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif |
barbell reverse grip incline bench press |
360 |
shoulders |
176 |
176 |
barbell |
176 |
1008 |
Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart. |
176 |
| 176 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif |
barbell reverse grip incline bench press |
359 |
triceps |
176 |
176 |
barbell |
176 |
1008 |
Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart. |
176 |
| 176 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif |
barbell reverse grip incline bench press |
360 |
shoulders |
176 |
176 |
barbell |
176 |
1009 |
Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in. |
176 |
| 176 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif |
barbell reverse grip incline bench press |
359 |
triceps |
176 |
176 |
barbell |
176 |
1009 |
Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in. |
176 |
| 176 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif |
barbell reverse grip incline bench press |
360 |
shoulders |
176 |
176 |
barbell |
176 |
1010 |
Pause for a moment when the barbell touches your chest. |
176 |
| 176 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif |
barbell reverse grip incline bench press |
359 |
triceps |
176 |
176 |
barbell |
176 |
1010 |
Pause for a moment when the barbell touches your chest. |
176 |
| 176 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif |
barbell reverse grip incline bench press |
360 |
shoulders |
176 |
176 |
barbell |
176 |
1011 |
Push the barbell back up to the starting position, fully extending your arms. |
176 |
| 176 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif |
barbell reverse grip incline bench press |
359 |
triceps |
176 |
176 |
barbell |
176 |
1011 |
Push the barbell back up to the starting position, fully extending your arms. |
176 |
| 176 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif |
barbell reverse grip incline bench press |
360 |
shoulders |
176 |
176 |
barbell |
176 |
1012 |
Repeat for the desired number of repetitions. |
176 |
| 176 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench press.gif |
barbell reverse grip incline bench press |
359 |
triceps |
176 |
176 |
barbell |
176 |
1012 |
Repeat for the desired number of repetitions. |
176 |
| 177 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif |
barbell reverse grip incline bench row |
361 |
biceps |
177 |
177 |
barbell |
177 |
1013 |
Set up an incline bench at a 45-degree angle. |
177 |
| 177 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif |
barbell reverse grip incline bench row |
362 |
forearms |
177 |
177 |
barbell |
177 |
1013 |
Set up an incline bench at a 45-degree angle. |
177 |
| 177 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif |
barbell reverse grip incline bench row |
361 |
biceps |
177 |
177 |
barbell |
177 |
1014 |
Sit on the bench facing the backrest with your chest against it. |
177 |
| 177 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif |
barbell reverse grip incline bench row |
362 |
forearms |
177 |
177 |
barbell |
177 |
1014 |
Sit on the bench facing the backrest with your chest against it. |
177 |
| 177 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif |
barbell reverse grip incline bench row |
361 |
biceps |
177 |
177 |
barbell |
177 |
1015 |
Grab the barbell with a reverse grip (palms facing down) and hands slightly wider than shoulder-width apart. |
177 |
| 177 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif |
barbell reverse grip incline bench row |
362 |
forearms |
177 |
177 |
barbell |
177 |
1015 |
Grab the barbell with a reverse grip (palms facing down) and hands slightly wider than shoulder-width apart. |
177 |
| 177 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif |
barbell reverse grip incline bench row |
361 |
biceps |
177 |
177 |
barbell |
177 |
1016 |
Keep your back straight and core engaged. |
177 |
| 177 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif |
barbell reverse grip incline bench row |
362 |
forearms |
177 |
177 |
barbell |
177 |
1016 |
Keep your back straight and core engaged. |
177 |
| 177 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif |
barbell reverse grip incline bench row |
361 |
biceps |
177 |
177 |
barbell |
177 |
1017 |
Pull the barbell towards your upper abdomen, squeezing your shoulder blades together. |
177 |
| 177 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif |
barbell reverse grip incline bench row |
362 |
forearms |
177 |
177 |
barbell |
177 |
1017 |
Pull the barbell towards your upper abdomen, squeezing your shoulder blades together. |
177 |
| 177 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif |
barbell reverse grip incline bench row |
361 |
biceps |
177 |
177 |
barbell |
177 |
1018 |
Pause for a moment at the top of the movement. |
177 |
| 177 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif |
barbell reverse grip incline bench row |
362 |
forearms |
177 |
177 |
barbell |
177 |
1018 |
Pause for a moment at the top of the movement. |
177 |
| 177 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif |
barbell reverse grip incline bench row |
361 |
biceps |
177 |
177 |
barbell |
177 |
1019 |
Slowly lower the barbell back to the starting position. |
177 |
| 177 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif |
barbell reverse grip incline bench row |
362 |
forearms |
177 |
177 |
barbell |
177 |
1019 |
Slowly lower the barbell back to the starting position. |
177 |
| 177 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif |
barbell reverse grip incline bench row |
361 |
biceps |
177 |
177 |
barbell |
177 |
1020 |
Repeat for the desired number of repetitions. |
177 |
| 177 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip incline bench row.gif |
barbell reverse grip incline bench row |
362 |
forearms |
177 |
177 |
barbell |
177 |
1020 |
Repeat for the desired number of repetitions. |
177 |
| 178 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip skullcrusher.gif |
barbell reverse grip skullcrusher |
363 |
forearms |
178 |
178 |
barbell |
178 |
1021 |
Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. |
178 |
| 178 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip skullcrusher.gif |
barbell reverse grip skullcrusher |
363 |
forearms |
178 |
178 |
barbell |
178 |
1022 |
Hold the barbell with a reverse grip, palms facing towards your face, and your hands shoulder-width apart. |
178 |
| 178 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip skullcrusher.gif |
barbell reverse grip skullcrusher |
363 |
forearms |
178 |
178 |
barbell |
178 |
1023 |
Extend your arms straight up over your chest, keeping your elbows in and your wrists straight. |
178 |
| 178 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip skullcrusher.gif |
barbell reverse grip skullcrusher |
363 |
forearms |
178 |
178 |
barbell |
178 |
1024 |
Slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary. |
178 |
| 178 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip skullcrusher.gif |
barbell reverse grip skullcrusher |
363 |
forearms |
178 |
178 |
barbell |
178 |
1025 |
Pause for a moment at the bottom, then extend your arms back up to the starting position. |
178 |
| 178 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse grip skullcrusher.gif |
barbell reverse grip skullcrusher |
363 |
forearms |
178 |
178 |
barbell |
178 |
1026 |
Repeat for the desired number of repetitions. |
178 |
| 179 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse preacher curl.gif |
barbell reverse preacher curl |
364 |
forearms |
179 |
179 |
barbell |
179 |
1027 |
Sit on a preacher bench with your chest against the pad and your arms extended straight down, holding a barbell with an overhand grip. |
179 |
| 179 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse preacher curl.gif |
barbell reverse preacher curl |
364 |
forearms |
179 |
179 |
barbell |
179 |
1028 |
Keeping your upper arms stationary, exhale and curl the barbell upward while contracting your biceps. |
179 |
| 179 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse preacher curl.gif |
barbell reverse preacher curl |
364 |
forearms |
179 |
179 |
barbell |
179 |
1029 |
Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level. |
179 |
| 179 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse preacher curl.gif |
barbell reverse preacher curl |
364 |
forearms |
179 |
179 |
barbell |
179 |
1030 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
179 |
| 179 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse preacher curl.gif |
barbell reverse preacher curl |
364 |
forearms |
179 |
179 |
barbell |
179 |
1031 |
Inhale and slowly lower the barbell back to the starting position. |
179 |
| 179 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse preacher curl.gif |
barbell reverse preacher curl |
364 |
forearms |
179 |
179 |
barbell |
179 |
1032 |
Repeat for the desired number of repetitions. |
179 |
| 180 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse wrist curl.gif |
barbell reverse wrist curl |
365 |
biceps |
180 |
180 |
barbell |
180 |
1033 |
Sit on a bench with your feet flat on the ground and hold a barbell with an overhand grip, palms facing down. |
180 |
| 180 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse wrist curl.gif |
barbell reverse wrist curl |
366 |
brachialis |
180 |
180 |
barbell |
180 |
1033 |
Sit on a bench with your feet flat on the ground and hold a barbell with an overhand grip, palms facing down. |
180 |
| 180 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse wrist curl.gif |
barbell reverse wrist curl |
365 |
biceps |
180 |
180 |
barbell |
180 |
1034 |
Rest your forearms on your thighs, allowing your wrists to hang off the edge. |
180 |
| 180 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse wrist curl.gif |
barbell reverse wrist curl |
366 |
brachialis |
180 |
180 |
barbell |
180 |
1034 |
Rest your forearms on your thighs, allowing your wrists to hang off the edge. |
180 |
| 180 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse wrist curl.gif |
barbell reverse wrist curl |
365 |
biceps |
180 |
180 |
barbell |
180 |
1035 |
Slowly curl your wrists upward, bringing the barbell towards your body. |
180 |
| 180 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse wrist curl.gif |
barbell reverse wrist curl |
366 |
brachialis |
180 |
180 |
barbell |
180 |
1035 |
Slowly curl your wrists upward, bringing the barbell towards your body. |
180 |
| 180 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse wrist curl.gif |
barbell reverse wrist curl |
365 |
biceps |
180 |
180 |
barbell |
180 |
1036 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
180 |
| 180 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse wrist curl.gif |
barbell reverse wrist curl |
366 |
brachialis |
180 |
180 |
barbell |
180 |
1036 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
180 |
| 180 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse wrist curl.gif |
barbell reverse wrist curl |
365 |
biceps |
180 |
180 |
barbell |
180 |
1037 |
Repeat for the desired number of repetitions. |
180 |
| 180 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell reverse wrist curl.gif |
barbell reverse wrist curl |
366 |
brachialis |
180 |
180 |
barbell |
180 |
1037 |
Repeat for the desired number of repetitions. |
180 |
| 181 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout.gif |
barbell rollerout |
367 |
lower back |
181 |
181 |
barbell |
181 |
1038 |
Kneel on the floor and hold a barbell with both hands, shoulder-width apart. |
181 |
| 181 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout.gif |
barbell rollerout |
367 |
lower back |
181 |
181 |
barbell |
181 |
1039 |
Roll the barbell forward, extending your arms and keeping your core engaged. |
181 |
| 181 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout.gif |
barbell rollerout |
367 |
lower back |
181 |
181 |
barbell |
181 |
1040 |
Continue rolling forward until your body is fully extended and your arms are overhead. |
181 |
| 181 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout.gif |
barbell rollerout |
367 |
lower back |
181 |
181 |
barbell |
181 |
1041 |
Pause for a moment, then slowly roll the barbell back towards your knees, maintaining control. |
181 |
| 181 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout.gif |
barbell rollerout |
367 |
lower back |
181 |
181 |
barbell |
181 |
1042 |
Repeat for the desired number of repetitions. |
181 |
| 182 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif |
barbell rollerout from bench |
368 |
shoulders |
182 |
182 |
barbell |
182 |
1043 |
Start by kneeling on the floor with a barbell placed on a bench in front of you. |
182 |
| 182 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif |
barbell rollerout from bench |
369 |
triceps |
182 |
182 |
barbell |
182 |
1043 |
Start by kneeling on the floor with a barbell placed on a bench in front of you. |
182 |
| 182 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif |
barbell rollerout from bench |
368 |
shoulders |
182 |
182 |
barbell |
182 |
1044 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
182 |
| 182 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif |
barbell rollerout from bench |
369 |
triceps |
182 |
182 |
barbell |
182 |
1044 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
182 |
| 182 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif |
barbell rollerout from bench |
368 |
shoulders |
182 |
182 |
barbell |
182 |
1045 |
Keeping your core engaged and your back straight, slowly roll the barbell forward, extending your arms in front of you. |
182 |
| 182 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif |
barbell rollerout from bench |
369 |
triceps |
182 |
182 |
barbell |
182 |
1045 |
Keeping your core engaged and your back straight, slowly roll the barbell forward, extending your arms in front of you. |
182 |
| 182 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif |
barbell rollerout from bench |
368 |
shoulders |
182 |
182 |
barbell |
182 |
1046 |
Continue rolling the barbell forward until your body is fully extended and your arms are overhead. |
182 |
| 182 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif |
barbell rollerout from bench |
369 |
triceps |
182 |
182 |
barbell |
182 |
1046 |
Continue rolling the barbell forward until your body is fully extended and your arms are overhead. |
182 |
| 182 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif |
barbell rollerout from bench |
368 |
shoulders |
182 |
182 |
barbell |
182 |
1047 |
Pause for a moment at the fully extended position, then slowly roll the barbell back towards your body, returning to the starting position. |
182 |
| 182 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif |
barbell rollerout from bench |
369 |
triceps |
182 |
182 |
barbell |
182 |
1047 |
Pause for a moment at the fully extended position, then slowly roll the barbell back towards your body, returning to the starting position. |
182 |
| 182 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif |
barbell rollerout from bench |
368 |
shoulders |
182 |
182 |
barbell |
182 |
1048 |
Repeat for the desired number of repetitions. |
182 |
| 182 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell rollerout from bench.gif |
barbell rollerout from bench |
369 |
triceps |
182 |
182 |
barbell |
182 |
1048 |
Repeat for the desired number of repetitions. |
182 |
| 183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif |
barbell romanian deadlift |
371 |
lower back |
183 |
183 |
barbell |
183 |
1049 |
Stand with your feet shoulder-width apart and your toes pointing forward. |
183 |
| 183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif |
barbell romanian deadlift |
370 |
hamstrings |
183 |
183 |
barbell |
183 |
1049 |
Stand with your feet shoulder-width apart and your toes pointing forward. |
183 |
| 183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif |
barbell romanian deadlift |
371 |
lower back |
183 |
183 |
barbell |
183 |
1050 |
Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
183 |
| 183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif |
barbell romanian deadlift |
370 |
hamstrings |
183 |
183 |
barbell |
183 |
1050 |
Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
183 |
| 183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif |
barbell romanian deadlift |
371 |
lower back |
183 |
183 |
barbell |
183 |
1051 |
Bend at the hips, keeping your back straight and your knees slightly bent. |
183 |
| 183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif |
barbell romanian deadlift |
370 |
hamstrings |
183 |
183 |
barbell |
183 |
1051 |
Bend at the hips, keeping your back straight and your knees slightly bent. |
183 |
| 183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif |
barbell romanian deadlift |
371 |
lower back |
183 |
183 |
barbell |
183 |
1052 |
Lower the barbell towards the ground, keeping it close to your body. |
183 |
| 183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif |
barbell romanian deadlift |
370 |
hamstrings |
183 |
183 |
barbell |
183 |
1052 |
Lower the barbell towards the ground, keeping it close to your body. |
183 |
| 183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif |
barbell romanian deadlift |
371 |
lower back |
183 |
183 |
barbell |
183 |
1053 |
Feel the stretch in your hamstrings as you lower the barbell. |
183 |
| 183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif |
barbell romanian deadlift |
370 |
hamstrings |
183 |
183 |
barbell |
183 |
1053 |
Feel the stretch in your hamstrings as you lower the barbell. |
183 |
| 183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif |
barbell romanian deadlift |
371 |
lower back |
183 |
183 |
barbell |
183 |
1054 |
Once you feel a stretch in your hamstrings, push your hips forward and stand up straight. |
183 |
| 183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif |
barbell romanian deadlift |
370 |
hamstrings |
183 |
183 |
barbell |
183 |
1054 |
Once you feel a stretch in your hamstrings, push your hips forward and stand up straight. |
183 |
| 183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif |
barbell romanian deadlift |
371 |
lower back |
183 |
183 |
barbell |
183 |
1055 |
Squeeze your glutes at the top of the movement. |
183 |
| 183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif |
barbell romanian deadlift |
370 |
hamstrings |
183 |
183 |
barbell |
183 |
1055 |
Squeeze your glutes at the top of the movement. |
183 |
| 183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif |
barbell romanian deadlift |
371 |
lower back |
183 |
183 |
barbell |
183 |
1056 |
Lower the barbell back down to the starting position and repeat for the desired number of repetitions. |
183 |
| 183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell romanian deadlift.gif |
barbell romanian deadlift |
370 |
hamstrings |
183 |
183 |
barbell |
183 |
1056 |
Lower the barbell back down to the starting position and repeat for the desired number of repetitions. |
183 |
| 184 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif |
barbell seated behind head military press |
372 |
triceps |
184 |
184 |
barbell |
184 |
1057 |
Sit on a bench with your back straight and feet flat on the ground. |
184 |
| 184 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif |
barbell seated behind head military press |
373 |
upper back |
184 |
184 |
barbell |
184 |
1057 |
Sit on a bench with your back straight and feet flat on the ground. |
184 |
| 184 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif |
barbell seated behind head military press |
372 |
triceps |
184 |
184 |
barbell |
184 |
1058 |
Hold the barbell with an overhand grip, slightly wider than shoulder-width apart. |
184 |
| 184 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif |
barbell seated behind head military press |
373 |
upper back |
184 |
184 |
barbell |
184 |
1058 |
Hold the barbell with an overhand grip, slightly wider than shoulder-width apart. |
184 |
| 184 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif |
barbell seated behind head military press |
372 |
triceps |
184 |
184 |
barbell |
184 |
1059 |
Lift the barbell off the rack and bring it down to shoulder level, behind your head. |
184 |
| 184 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif |
barbell seated behind head military press |
373 |
upper back |
184 |
184 |
barbell |
184 |
1059 |
Lift the barbell off the rack and bring it down to shoulder level, behind your head. |
184 |
| 184 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif |
barbell seated behind head military press |
372 |
triceps |
184 |
184 |
barbell |
184 |
1060 |
Press the barbell upward until your arms are fully extended. |
184 |
| 184 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif |
barbell seated behind head military press |
373 |
upper back |
184 |
184 |
barbell |
184 |
1060 |
Press the barbell upward until your arms are fully extended. |
184 |
| 184 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif |
barbell seated behind head military press |
372 |
triceps |
184 |
184 |
barbell |
184 |
1061 |
Lower the barbell back down to the starting position. |
184 |
| 184 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif |
barbell seated behind head military press |
373 |
upper back |
184 |
184 |
barbell |
184 |
1061 |
Lower the barbell back down to the starting position. |
184 |
| 184 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif |
barbell seated behind head military press |
372 |
triceps |
184 |
184 |
barbell |
184 |
1062 |
Repeat for the desired number of repetitions. |
184 |
| 184 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated behind head military press.gif |
barbell seated behind head military press |
373 |
upper back |
184 |
184 |
barbell |
184 |
1062 |
Repeat for the desired number of repetitions. |
184 |
| 185 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated bradford rocky press.gif |
barbell seated bradford rocky press |
375 |
upper back |
185 |
185 |
barbell |
185 |
1063 |
Sit on a bench with your back straight and feet flat on the ground. |
185 |
| 185 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated bradford rocky press.gif |
barbell seated bradford rocky press |
374 |
triceps |
185 |
185 |
barbell |
185 |
1063 |
Sit on a bench with your back straight and feet flat on the ground. |
185 |
| 185 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated bradford rocky press.gif |
barbell seated bradford rocky press |
375 |
upper back |
185 |
185 |
barbell |
185 |
1064 |
Hold the barbell with an overhand grip, slightly wider than shoulder-width apart. |
185 |
| 185 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated bradford rocky press.gif |
barbell seated bradford rocky press |
374 |
triceps |
185 |
185 |
barbell |
185 |
1064 |
Hold the barbell with an overhand grip, slightly wider than shoulder-width apart. |
185 |
| 185 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated bradford rocky press.gif |
barbell seated bradford rocky press |
375 |
upper back |
185 |
185 |
barbell |
185 |
1065 |
Lift the barbell to shoulder height, keeping your elbows slightly bent and pointing forward. |
185 |
| 185 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated bradford rocky press.gif |
barbell seated bradford rocky press |
374 |
triceps |
185 |
185 |
barbell |
185 |
1065 |
Lift the barbell to shoulder height, keeping your elbows slightly bent and pointing forward. |
185 |
| 185 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated bradford rocky press.gif |
barbell seated bradford rocky press |
375 |
upper back |
185 |
185 |
barbell |
185 |
1066 |
Press the barbell overhead, fully extending your arms. |
185 |
| 185 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated bradford rocky press.gif |
barbell seated bradford rocky press |
374 |
triceps |
185 |
185 |
barbell |
185 |
1066 |
Press the barbell overhead, fully extending your arms. |
185 |
| 185 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated bradford rocky press.gif |
barbell seated bradford rocky press |
375 |
upper back |
185 |
185 |
barbell |
185 |
1067 |
Lower the barbell back to shoulder height and repeat for the desired number of repetitions. |
185 |
| 185 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated bradford rocky press.gif |
barbell seated bradford rocky press |
374 |
triceps |
185 |
185 |
barbell |
185 |
1067 |
Lower the barbell back to shoulder height and repeat for the desired number of repetitions. |
185 |
| 186 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif |
barbell seated calf raise |
377 |
quadriceps |
186 |
186 |
barbell |
186 |
1068 |
Sit on a bench with your feet flat on the floor and a barbell resting on your thighs. |
186 |
| 186 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif |
barbell seated calf raise |
376 |
hamstrings |
186 |
186 |
barbell |
186 |
1068 |
Sit on a bench with your feet flat on the floor and a barbell resting on your thighs. |
186 |
| 186 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif |
barbell seated calf raise |
377 |
quadriceps |
186 |
186 |
barbell |
186 |
1069 |
Place the balls of your feet on a raised platform, such as a block or step. |
186 |
| 186 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif |
barbell seated calf raise |
376 |
hamstrings |
186 |
186 |
barbell |
186 |
1069 |
Place the balls of your feet on a raised platform, such as a block or step. |
186 |
| 186 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif |
barbell seated calf raise |
377 |
quadriceps |
186 |
186 |
barbell |
186 |
1070 |
Position the barbell across your thighs and hold it securely with your hands. |
186 |
| 186 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif |
barbell seated calf raise |
376 |
hamstrings |
186 |
186 |
barbell |
186 |
1070 |
Position the barbell across your thighs and hold it securely with your hands. |
186 |
| 186 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif |
barbell seated calf raise |
377 |
quadriceps |
186 |
186 |
barbell |
186 |
1071 |
Keeping your back straight and your core engaged, lift your heels off the ground by extending your ankles. |
186 |
| 186 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif |
barbell seated calf raise |
376 |
hamstrings |
186 |
186 |
barbell |
186 |
1071 |
Keeping your back straight and your core engaged, lift your heels off the ground by extending your ankles. |
186 |
| 186 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif |
barbell seated calf raise |
377 |
quadriceps |
186 |
186 |
barbell |
186 |
1072 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
186 |
| 186 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif |
barbell seated calf raise |
376 |
hamstrings |
186 |
186 |
barbell |
186 |
1072 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
186 |
| 186 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif |
barbell seated calf raise |
377 |
quadriceps |
186 |
186 |
barbell |
186 |
1073 |
Repeat for the desired number of repetitions. |
186 |
| 186 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif |
barbell seated calf raise |
376 |
hamstrings |
186 |
186 |
barbell |
186 |
1073 |
Repeat for the desired number of repetitions. |
186 |
| 187 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif |
barbell seated calf raise |
378 |
hamstrings |
187 |
187 |
barbell |
187 |
1074 |
Sit on a bench with your feet flat on the floor and a barbell resting on your thighs. |
187 |
| 187 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif |
barbell seated calf raise |
378 |
hamstrings |
187 |
187 |
barbell |
187 |
1075 |
Place the balls of your feet on a raised platform, such as a block or step. |
187 |
| 187 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif |
barbell seated calf raise |
378 |
hamstrings |
187 |
187 |
barbell |
187 |
1076 |
Lower your heels as far as possible, feeling a stretch in your calves. |
187 |
| 187 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif |
barbell seated calf raise |
378 |
hamstrings |
187 |
187 |
barbell |
187 |
1077 |
Raise your heels as high as possible, contracting your calves. |
187 |
| 187 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated calf raise.gif |
barbell seated calf raise |
378 |
hamstrings |
187 |
187 |
barbell |
187 |
1078 |
Repeat for the desired number of repetitions. |
187 |
| 188 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated close grip behind neck triceps extension.gif |
barbell seated close grip behind neck triceps extension |
379 |
shoulders |
188 |
188 |
barbell |
188 |
1079 |
Sit on a bench with your back straight and feet flat on the ground. |
188 |
| 188 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated close grip behind neck triceps extension.gif |
barbell seated close grip behind neck triceps extension |
379 |
shoulders |
188 |
188 |
barbell |
188 |
1080 |
Hold the barbell with a close grip behind your neck, palms facing forward. |
188 |
| 188 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated close grip behind neck triceps extension.gif |
barbell seated close grip behind neck triceps extension |
379 |
shoulders |
188 |
188 |
barbell |
188 |
1081 |
Keep your elbows close to your head and slowly lower the barbell towards the back of your head. |
188 |
| 188 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated close grip behind neck triceps extension.gif |
barbell seated close grip behind neck triceps extension |
379 |
shoulders |
188 |
188 |
barbell |
188 |
1082 |
Pause for a moment, then extend your arms back up to the starting position. |
188 |
| 188 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated close grip behind neck triceps extension.gif |
barbell seated close grip behind neck triceps extension |
379 |
shoulders |
188 |
188 |
barbell |
188 |
1083 |
Repeat for the desired number of repetitions. |
188 |
| 189 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated close-grip concentration curl.gif |
barbell seated close-grip concentration curl |
380 |
forearms |
189 |
189 |
barbell |
189 |
1084 |
Sit on a bench with your feet flat on the floor and hold a barbell with an underhand grip, hands shoulder-width apart. |
189 |
| 189 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated close-grip concentration curl.gif |
barbell seated close-grip concentration curl |
380 |
forearms |
189 |
189 |
barbell |
189 |
1085 |
Rest your upper arms against your inner thighs, just above your knees, and let the barbell hang down in front of you. |
189 |
| 189 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated close-grip concentration curl.gif |
barbell seated close-grip concentration curl |
380 |
forearms |
189 |
189 |
barbell |
189 |
1086 |
Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders, contracting your biceps. |
189 |
| 189 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated close-grip concentration curl.gif |
barbell seated close-grip concentration curl |
380 |
forearms |
189 |
189 |
barbell |
189 |
1087 |
Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back down to the starting position. |
189 |
| 189 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated close-grip concentration curl.gif |
barbell seated close-grip concentration curl |
380 |
forearms |
189 |
189 |
barbell |
189 |
1088 |
Repeat for the desired number of repetitions. |
189 |
| 190 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated good morning.gif |
barbell seated good morning |
381 |
hamstrings |
190 |
190 |
barbell |
190 |
1089 |
Sit on a bench with your feet flat on the ground and a barbell resting on your upper back. |
190 |
| 190 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated good morning.gif |
barbell seated good morning |
382 |
lower back |
190 |
190 |
barbell |
190 |
1089 |
Sit on a bench with your feet flat on the ground and a barbell resting on your upper back. |
190 |
| 190 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated good morning.gif |
barbell seated good morning |
381 |
hamstrings |
190 |
190 |
barbell |
190 |
1090 |
Keep your back straight and your chest up. |
190 |
| 190 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated good morning.gif |
barbell seated good morning |
382 |
lower back |
190 |
190 |
barbell |
190 |
1090 |
Keep your back straight and your chest up. |
190 |
| 190 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated good morning.gif |
barbell seated good morning |
381 |
hamstrings |
190 |
190 |
barbell |
190 |
1091 |
Slowly hinge forward at the hips, lowering your torso towards the ground. |
190 |
| 190 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated good morning.gif |
barbell seated good morning |
382 |
lower back |
190 |
190 |
barbell |
190 |
1091 |
Slowly hinge forward at the hips, lowering your torso towards the ground. |
190 |
| 190 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated good morning.gif |
barbell seated good morning |
381 |
hamstrings |
190 |
190 |
barbell |
190 |
1092 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
190 |
| 190 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated good morning.gif |
barbell seated good morning |
382 |
lower back |
190 |
190 |
barbell |
190 |
1092 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
190 |
| 190 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated good morning.gif |
barbell seated good morning |
381 |
hamstrings |
190 |
190 |
barbell |
190 |
1093 |
Repeat for the desired number of repetitions. |
190 |
| 190 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated good morning.gif |
barbell seated good morning |
382 |
lower back |
190 |
190 |
barbell |
190 |
1093 |
Repeat for the desired number of repetitions. |
190 |
| 191 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif |
barbell seated overhead press |
383 |
triceps |
191 |
191 |
barbell |
191 |
1094 |
Sit on a bench with your back straight and feet flat on the ground. |
191 |
| 191 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif |
barbell seated overhead press |
384 |
upper back |
191 |
191 |
barbell |
191 |
1094 |
Sit on a bench with your back straight and feet flat on the ground. |
191 |
| 191 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif |
barbell seated overhead press |
383 |
triceps |
191 |
191 |
barbell |
191 |
1095 |
Hold the barbell with an overhand grip, slightly wider than shoulder-width apart. |
191 |
| 191 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif |
barbell seated overhead press |
384 |
upper back |
191 |
191 |
barbell |
191 |
1095 |
Hold the barbell with an overhand grip, slightly wider than shoulder-width apart. |
191 |
| 191 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif |
barbell seated overhead press |
383 |
triceps |
191 |
191 |
barbell |
191 |
1096 |
Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward. |
191 |
| 191 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif |
barbell seated overhead press |
384 |
upper back |
191 |
191 |
barbell |
191 |
1096 |
Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward. |
191 |
| 191 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif |
barbell seated overhead press |
383 |
triceps |
191 |
191 |
barbell |
191 |
1097 |
Press the barbell overhead by extending your arms fully. |
191 |
| 191 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif |
barbell seated overhead press |
384 |
upper back |
191 |
191 |
barbell |
191 |
1097 |
Press the barbell overhead by extending your arms fully. |
191 |
| 191 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif |
barbell seated overhead press |
383 |
triceps |
191 |
191 |
barbell |
191 |
1098 |
Pause for a moment at the top, then slowly lower the barbell back to shoulder level. |
191 |
| 191 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif |
barbell seated overhead press |
384 |
upper back |
191 |
191 |
barbell |
191 |
1098 |
Pause for a moment at the top, then slowly lower the barbell back to shoulder level. |
191 |
| 191 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif |
barbell seated overhead press |
383 |
triceps |
191 |
191 |
barbell |
191 |
1099 |
Repeat for the desired number of repetitions. |
191 |
| 191 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead press.gif |
barbell seated overhead press |
384 |
upper back |
191 |
191 |
barbell |
191 |
1099 |
Repeat for the desired number of repetitions. |
191 |
| 192 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead triceps extension.gif |
barbell seated overhead triceps extension |
385 |
shoulders |
192 |
192 |
barbell |
192 |
1100 |
Sit on a bench with your back straight and feet flat on the ground. |
192 |
| 192 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead triceps extension.gif |
barbell seated overhead triceps extension |
385 |
shoulders |
192 |
192 |
barbell |
192 |
1101 |
Hold a barbell with an overhand grip, hands shoulder-width apart, and raise it overhead. |
192 |
| 192 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead triceps extension.gif |
barbell seated overhead triceps extension |
385 |
shoulders |
192 |
192 |
barbell |
192 |
1102 |
Lower the barbell behind your head by bending your elbows, keeping your upper arms close to your head. |
192 |
| 192 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead triceps extension.gif |
barbell seated overhead triceps extension |
385 |
shoulders |
192 |
192 |
barbell |
192 |
1103 |
Pause for a moment, then extend your arms to raise the barbell back to the starting position. |
192 |
| 192 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated overhead triceps extension.gif |
barbell seated overhead triceps extension |
385 |
shoulders |
192 |
192 |
barbell |
192 |
1104 |
Repeat for the desired number of repetitions. |
192 |
| 193 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif |
barbell seated twist |
387 |
lower back |
193 |
193 |
barbell |
193 |
1105 |
Sit on a flat bench with your feet flat on the ground and your knees bent. |
193 |
| 193 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif |
barbell seated twist |
386 |
obliques |
193 |
193 |
barbell |
193 |
1105 |
Sit on a flat bench with your feet flat on the ground and your knees bent. |
193 |
| 193 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif |
barbell seated twist |
387 |
lower back |
193 |
193 |
barbell |
193 |
1106 |
Hold a barbell with both hands in front of your chest, keeping your elbows slightly bent. |
193 |
| 193 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif |
barbell seated twist |
386 |
obliques |
193 |
193 |
barbell |
193 |
1106 |
Hold a barbell with both hands in front of your chest, keeping your elbows slightly bent. |
193 |
| 193 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif |
barbell seated twist |
387 |
lower back |
193 |
193 |
barbell |
193 |
1107 |
Engage your core and slowly twist your torso to one side, keeping your back straight. |
193 |
| 193 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif |
barbell seated twist |
386 |
obliques |
193 |
193 |
barbell |
193 |
1107 |
Engage your core and slowly twist your torso to one side, keeping your back straight. |
193 |
| 193 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif |
barbell seated twist |
387 |
lower back |
193 |
193 |
barbell |
193 |
1108 |
Pause for a moment at the end of the twist, then slowly rotate back to the starting position. |
193 |
| 193 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif |
barbell seated twist |
386 |
obliques |
193 |
193 |
barbell |
193 |
1108 |
Pause for a moment at the end of the twist, then slowly rotate back to the starting position. |
193 |
| 193 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif |
barbell seated twist |
387 |
lower back |
193 |
193 |
barbell |
193 |
1109 |
Repeat the twist to the other side. |
193 |
| 193 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif |
barbell seated twist |
386 |
obliques |
193 |
193 |
barbell |
193 |
1109 |
Repeat the twist to the other side. |
193 |
| 193 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif |
barbell seated twist |
387 |
lower back |
193 |
193 |
barbell |
193 |
1110 |
Continue alternating sides for the desired number of repetitions. |
193 |
| 193 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell seated twist.gif |
barbell seated twist |
386 |
obliques |
193 |
193 |
barbell |
193 |
1110 |
Continue alternating sides for the desired number of repetitions. |
193 |
| 194 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell shrug.gif |
barbell shrug |
388 |
shoulders |
194 |
194 |
barbell |
194 |
1111 |
Stand with your feet shoulder-width apart and hold a barbell in front of you with an overhand grip. |
194 |
| 194 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell shrug.gif |
barbell shrug |
388 |
shoulders |
194 |
194 |
barbell |
194 |
1112 |
Keep your arms straight and your back straight throughout the exercise. |
194 |
| 194 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell shrug.gif |
barbell shrug |
388 |
shoulders |
194 |
194 |
barbell |
194 |
1113 |
Lift your shoulders up towards your ears as high as possible, squeezing your traps at the top. |
194 |
| 194 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell shrug.gif |
barbell shrug |
388 |
shoulders |
194 |
194 |
barbell |
194 |
1114 |
Hold for a moment, then slowly lower your shoulders back down to the starting position. |
194 |
| 194 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell shrug.gif |
barbell shrug |
388 |
shoulders |
194 |
194 |
barbell |
194 |
1115 |
Repeat for the desired number of repetitions. |
194 |
| 195 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif |
barbell side bent v. 2 |
389 |
obliques |
195 |
195 |
barbell |
195 |
1116 |
Stand with your feet shoulder-width apart and hold a barbell with both hands, palms facing down. |
195 |
| 195 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif |
barbell side bent v. 2 |
390 |
lower back |
195 |
195 |
barbell |
195 |
1116 |
Stand with your feet shoulder-width apart and hold a barbell with both hands, palms facing down. |
195 |
| 195 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif |
barbell side bent v. 2 |
389 |
obliques |
195 |
195 |
barbell |
195 |
1117 |
Keep your back straight and core engaged throughout the exercise. |
195 |
| 195 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif |
barbell side bent v. 2 |
390 |
lower back |
195 |
195 |
barbell |
195 |
1117 |
Keep your back straight and core engaged throughout the exercise. |
195 |
| 195 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif |
barbell side bent v. 2 |
389 |
obliques |
195 |
195 |
barbell |
195 |
1118 |
Slowly bend your torso to the right side, lowering the barbell towards your right knee. |
195 |
| 195 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif |
barbell side bent v. 2 |
390 |
lower back |
195 |
195 |
barbell |
195 |
1118 |
Slowly bend your torso to the right side, lowering the barbell towards your right knee. |
195 |
| 195 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif |
barbell side bent v. 2 |
389 |
obliques |
195 |
195 |
barbell |
195 |
1119 |
Pause for a moment, then return to the starting position. |
195 |
| 195 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif |
barbell side bent v. 2 |
390 |
lower back |
195 |
195 |
barbell |
195 |
1119 |
Pause for a moment, then return to the starting position. |
195 |
| 195 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif |
barbell side bent v. 2 |
389 |
obliques |
195 |
195 |
barbell |
195 |
1120 |
Repeat the movement on the left side. |
195 |
| 195 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif |
barbell side bent v. 2 |
390 |
lower back |
195 |
195 |
barbell |
195 |
1120 |
Repeat the movement on the left side. |
195 |
| 195 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif |
barbell side bent v. 2 |
389 |
obliques |
195 |
195 |
barbell |
195 |
1121 |
Continue alternating sides for the desired number of repetitions. |
195 |
| 195 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side bent v. 2.gif |
barbell side bent v. 2 |
390 |
lower back |
195 |
195 |
barbell |
195 |
1121 |
Continue alternating sides for the desired number of repetitions. |
195 |
| 196 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif |
barbell side split squat |
392 |
hamstrings |
196 |
196 |
barbell |
196 |
1122 |
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. |
196 |
| 196 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif |
barbell side split squat |
393 |
calves |
196 |
196 |
barbell |
196 |
1122 |
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. |
196 |
| 196 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif |
barbell side split squat |
391 |
glutes |
196 |
196 |
barbell |
196 |
1122 |
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. |
196 |
| 196 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif |
barbell side split squat |
392 |
hamstrings |
196 |
196 |
barbell |
196 |
1123 |
Hold a barbell across your upper back, resting it on your traps. |
196 |
| 196 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif |
barbell side split squat |
393 |
calves |
196 |
196 |
barbell |
196 |
1123 |
Hold a barbell across your upper back, resting it on your traps. |
196 |
| 196 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif |
barbell side split squat |
391 |
glutes |
196 |
196 |
barbell |
196 |
1123 |
Hold a barbell across your upper back, resting it on your traps. |
196 |
| 196 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif |
barbell side split squat |
392 |
hamstrings |
196 |
196 |
barbell |
196 |
1124 |
Engage your core and keep your chest up as you lower your body down into a squat position, bending at the knees and hips. |
196 |
| 196 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif |
barbell side split squat |
393 |
calves |
196 |
196 |
barbell |
196 |
1124 |
Engage your core and keep your chest up as you lower your body down into a squat position, bending at the knees and hips. |
196 |
| 196 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif |
barbell side split squat |
391 |
glutes |
196 |
196 |
barbell |
196 |
1124 |
Engage your core and keep your chest up as you lower your body down into a squat position, bending at the knees and hips. |
196 |
| 196 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif |
barbell side split squat |
392 |
hamstrings |
196 |
196 |
barbell |
196 |
1125 |
As you lower, push your knees out to the sides and keep your weight on your heels. |
196 |
| 196 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif |
barbell side split squat |
393 |
calves |
196 |
196 |
barbell |
196 |
1125 |
As you lower, push your knees out to the sides and keep your weight on your heels. |
196 |
| 196 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif |
barbell side split squat |
391 |
glutes |
196 |
196 |
barbell |
196 |
1125 |
As you lower, push your knees out to the sides and keep your weight on your heels. |
196 |
| 196 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif |
barbell side split squat |
392 |
hamstrings |
196 |
196 |
barbell |
196 |
1126 |
Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position. |
196 |
| 196 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif |
barbell side split squat |
393 |
calves |
196 |
196 |
barbell |
196 |
1126 |
Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position. |
196 |
| 196 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif |
barbell side split squat |
391 |
glutes |
196 |
196 |
barbell |
196 |
1126 |
Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position. |
196 |
| 196 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif |
barbell side split squat |
392 |
hamstrings |
196 |
196 |
barbell |
196 |
1127 |
Repeat for the desired number of repetitions. |
196 |
| 196 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif |
barbell side split squat |
393 |
calves |
196 |
196 |
barbell |
196 |
1127 |
Repeat for the desired number of repetitions. |
196 |
| 196 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat.gif |
barbell side split squat |
391 |
glutes |
196 |
196 |
barbell |
196 |
1127 |
Repeat for the desired number of repetitions. |
196 |
| 197 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif |
barbell side split squat v. 2 |
395 |
hamstrings |
197 |
197 |
barbell |
197 |
1128 |
Stand with your feet wider than shoulder-width apart, toes pointing slightly outwards. |
197 |
| 197 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif |
barbell side split squat v. 2 |
394 |
glutes |
197 |
197 |
barbell |
197 |
1128 |
Stand with your feet wider than shoulder-width apart, toes pointing slightly outwards. |
197 |
| 197 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif |
barbell side split squat v. 2 |
396 |
calves |
197 |
197 |
barbell |
197 |
1128 |
Stand with your feet wider than shoulder-width apart, toes pointing slightly outwards. |
197 |
| 197 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif |
barbell side split squat v. 2 |
395 |
hamstrings |
197 |
197 |
barbell |
197 |
1129 |
Hold a barbell across your upper back, resting it on your shoulders. |
197 |
| 197 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif |
barbell side split squat v. 2 |
394 |
glutes |
197 |
197 |
barbell |
197 |
1129 |
Hold a barbell across your upper back, resting it on your shoulders. |
197 |
| 197 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif |
barbell side split squat v. 2 |
396 |
calves |
197 |
197 |
barbell |
197 |
1129 |
Hold a barbell across your upper back, resting it on your shoulders. |
197 |
| 197 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif |
barbell side split squat v. 2 |
395 |
hamstrings |
197 |
197 |
barbell |
197 |
1130 |
Take a big step to the side with your right foot, keeping your left foot planted. |
197 |
| 197 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif |
barbell side split squat v. 2 |
394 |
glutes |
197 |
197 |
barbell |
197 |
1130 |
Take a big step to the side with your right foot, keeping your left foot planted. |
197 |
| 197 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif |
barbell side split squat v. 2 |
396 |
calves |
197 |
197 |
barbell |
197 |
1130 |
Take a big step to the side with your right foot, keeping your left foot planted. |
197 |
| 197 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif |
barbell side split squat v. 2 |
395 |
hamstrings |
197 |
197 |
barbell |
197 |
1131 |
Bend your right knee and lower your body down into a squat position, keeping your chest up and your back straight. |
197 |
| 197 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif |
barbell side split squat v. 2 |
394 |
glutes |
197 |
197 |
barbell |
197 |
1131 |
Bend your right knee and lower your body down into a squat position, keeping your chest up and your back straight. |
197 |
| 197 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif |
barbell side split squat v. 2 |
396 |
calves |
197 |
197 |
barbell |
197 |
1131 |
Bend your right knee and lower your body down into a squat position, keeping your chest up and your back straight. |
197 |
| 197 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif |
barbell side split squat v. 2 |
395 |
hamstrings |
197 |
197 |
barbell |
197 |
1132 |
Push through your right heel to return to the starting position. |
197 |
| 197 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif |
barbell side split squat v. 2 |
394 |
glutes |
197 |
197 |
barbell |
197 |
1132 |
Push through your right heel to return to the starting position. |
197 |
| 197 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif |
barbell side split squat v. 2 |
396 |
calves |
197 |
197 |
barbell |
197 |
1132 |
Push through your right heel to return to the starting position. |
197 |
| 197 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif |
barbell side split squat v. 2 |
395 |
hamstrings |
197 |
197 |
barbell |
197 |
1133 |
Repeat on the other side, stepping out with your left foot. |
197 |
| 197 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif |
barbell side split squat v. 2 |
394 |
glutes |
197 |
197 |
barbell |
197 |
1133 |
Repeat on the other side, stepping out with your left foot. |
197 |
| 197 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif |
barbell side split squat v. 2 |
396 |
calves |
197 |
197 |
barbell |
197 |
1133 |
Repeat on the other side, stepping out with your left foot. |
197 |
| 197 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif |
barbell side split squat v. 2 |
395 |
hamstrings |
197 |
197 |
barbell |
197 |
1134 |
Continue alternating sides for the desired number of repetitions. |
197 |
| 197 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif |
barbell side split squat v. 2 |
394 |
glutes |
197 |
197 |
barbell |
197 |
1134 |
Continue alternating sides for the desired number of repetitions. |
197 |
| 197 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell side split squat v. 2.gif |
barbell side split squat v. 2 |
396 |
calves |
197 |
197 |
barbell |
197 |
1134 |
Continue alternating sides for the desired number of repetitions. |
197 |
| 198 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif |
barbell single leg deadlift |
397 |
hamstrings |
198 |
198 |
barbell |
198 |
1135 |
Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip. |
198 |
| 198 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif |
barbell single leg deadlift |
398 |
lower back |
198 |
198 |
barbell |
198 |
1135 |
Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip. |
198 |
| 198 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif |
barbell single leg deadlift |
397 |
hamstrings |
198 |
198 |
barbell |
198 |
1136 |
Shift your weight onto your left foot and lift your right foot slightly off the ground. |
198 |
| 198 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif |
barbell single leg deadlift |
398 |
lower back |
198 |
198 |
barbell |
198 |
1136 |
Shift your weight onto your left foot and lift your right foot slightly off the ground. |
198 |
| 198 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif |
barbell single leg deadlift |
397 |
hamstrings |
198 |
198 |
barbell |
198 |
1137 |
Hinge forward at the hips, keeping your back straight and your right leg extended behind you for balance. |
198 |
| 198 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif |
barbell single leg deadlift |
398 |
lower back |
198 |
198 |
barbell |
198 |
1137 |
Hinge forward at the hips, keeping your back straight and your right leg extended behind you for balance. |
198 |
| 198 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif |
barbell single leg deadlift |
397 |
hamstrings |
198 |
198 |
barbell |
198 |
1138 |
Lower the barbell towards the ground, keeping it close to your body and your left leg slightly bent. |
198 |
| 198 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif |
barbell single leg deadlift |
398 |
lower back |
198 |
198 |
barbell |
198 |
1138 |
Lower the barbell towards the ground, keeping it close to your body and your left leg slightly bent. |
198 |
| 198 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif |
barbell single leg deadlift |
397 |
hamstrings |
198 |
198 |
barbell |
198 |
1139 |
Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position. |
198 |
| 198 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif |
barbell single leg deadlift |
398 |
lower back |
198 |
198 |
barbell |
198 |
1139 |
Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position. |
198 |
| 198 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif |
barbell single leg deadlift |
397 |
hamstrings |
198 |
198 |
barbell |
198 |
1140 |
Repeat for the desired number of repetitions, then switch sides. |
198 |
| 198 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg deadlift.gif |
barbell single leg deadlift |
398 |
lower back |
198 |
198 |
barbell |
198 |
1140 |
Repeat for the desired number of repetitions, then switch sides. |
198 |
| 199 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif |
barbell single leg split squat |
399 |
glutes |
199 |
199 |
barbell |
199 |
1141 |
Stand with your feet shoulder-width apart, holding a barbell across your upper back. |
199 |
| 199 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif |
barbell single leg split squat |
400 |
hamstrings |
199 |
199 |
barbell |
199 |
1141 |
Stand with your feet shoulder-width apart, holding a barbell across your upper back. |
199 |
| 199 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif |
barbell single leg split squat |
401 |
calves |
199 |
199 |
barbell |
199 |
1141 |
Stand with your feet shoulder-width apart, holding a barbell across your upper back. |
199 |
| 199 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif |
barbell single leg split squat |
399 |
glutes |
199 |
199 |
barbell |
199 |
1142 |
Take a large step forward with one leg, keeping your torso upright. |
199 |
| 199 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif |
barbell single leg split squat |
400 |
hamstrings |
199 |
199 |
barbell |
199 |
1142 |
Take a large step forward with one leg, keeping your torso upright. |
199 |
| 199 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif |
barbell single leg split squat |
401 |
calves |
199 |
199 |
barbell |
199 |
1142 |
Take a large step forward with one leg, keeping your torso upright. |
199 |
| 199 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif |
barbell single leg split squat |
399 |
glutes |
199 |
199 |
barbell |
199 |
1143 |
Lower your body by bending your front knee and hip, while keeping your back leg straight. |
199 |
| 199 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif |
barbell single leg split squat |
400 |
hamstrings |
199 |
199 |
barbell |
199 |
1143 |
Lower your body by bending your front knee and hip, while keeping your back leg straight. |
199 |
| 199 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif |
barbell single leg split squat |
401 |
calves |
199 |
199 |
barbell |
199 |
1143 |
Lower your body by bending your front knee and hip, while keeping your back leg straight. |
199 |
| 199 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif |
barbell single leg split squat |
399 |
glutes |
199 |
199 |
barbell |
199 |
1144 |
Continue lowering until your front thigh is parallel to the ground. |
199 |
| 199 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif |
barbell single leg split squat |
400 |
hamstrings |
199 |
199 |
barbell |
199 |
1144 |
Continue lowering until your front thigh is parallel to the ground. |
199 |
| 199 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif |
barbell single leg split squat |
401 |
calves |
199 |
199 |
barbell |
199 |
1144 |
Continue lowering until your front thigh is parallel to the ground. |
199 |
| 199 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif |
barbell single leg split squat |
399 |
glutes |
199 |
199 |
barbell |
199 |
1145 |
Pause for a moment, then push through your front heel to return to the starting position. |
199 |
| 199 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif |
barbell single leg split squat |
400 |
hamstrings |
199 |
199 |
barbell |
199 |
1145 |
Pause for a moment, then push through your front heel to return to the starting position. |
199 |
| 199 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif |
barbell single leg split squat |
401 |
calves |
199 |
199 |
barbell |
199 |
1145 |
Pause for a moment, then push through your front heel to return to the starting position. |
199 |
| 199 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif |
barbell single leg split squat |
399 |
glutes |
199 |
199 |
barbell |
199 |
1146 |
Repeat for the desired number of repetitions, then switch legs. |
199 |
| 199 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif |
barbell single leg split squat |
400 |
hamstrings |
199 |
199 |
barbell |
199 |
1146 |
Repeat for the desired number of repetitions, then switch legs. |
199 |
| 199 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell single leg split squat.gif |
barbell single leg split squat |
401 |
calves |
199 |
199 |
barbell |
199 |
1146 |
Repeat for the desired number of repetitions, then switch legs. |
199 |
| 200 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise.gif |
barbell sitted alternate leg raise |
402 |
hip flexors |
200 |
200 |
barbell |
200 |
1147 |
Sit on a bench with your back straight and hold a barbell across your thighs. |
200 |
| 200 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise.gif |
barbell sitted alternate leg raise |
402 |
hip flexors |
200 |
200 |
barbell |
200 |
1148 |
Keeping your legs straight, lift one leg up as high as possible while keeping the other leg on the ground. |
200 |
| 200 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise.gif |
barbell sitted alternate leg raise |
402 |
hip flexors |
200 |
200 |
barbell |
200 |
1149 |
Lower the raised leg back down and repeat with the other leg. |
200 |
| 200 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise.gif |
barbell sitted alternate leg raise |
402 |
hip flexors |
200 |
200 |
barbell |
200 |
1150 |
Continue alternating legs for the desired number of repetitions. |
200 |
| 201 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise (female).gif |
barbell sitted alternate leg raise (female) |
403 |
hip flexors |
201 |
201 |
barbell |
201 |
1151 |
Sit on a bench with your back straight and hold a barbell across your thighs. |
201 |
| 201 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise (female).gif |
barbell sitted alternate leg raise (female) |
404 |
quadriceps |
201 |
201 |
barbell |
201 |
1151 |
Sit on a bench with your back straight and hold a barbell across your thighs. |
201 |
| 201 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise (female).gif |
barbell sitted alternate leg raise (female) |
403 |
hip flexors |
201 |
201 |
barbell |
201 |
1152 |
Place your hands on the sides of the bench for support. |
201 |
| 201 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise (female).gif |
barbell sitted alternate leg raise (female) |
404 |
quadriceps |
201 |
201 |
barbell |
201 |
1152 |
Place your hands on the sides of the bench for support. |
201 |
| 201 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise (female).gif |
barbell sitted alternate leg raise (female) |
403 |
hip flexors |
201 |
201 |
barbell |
201 |
1153 |
Keeping your legs straight, lift one leg up as high as possible while keeping it parallel to the ground. |
201 |
| 201 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise (female).gif |
barbell sitted alternate leg raise (female) |
404 |
quadriceps |
201 |
201 |
barbell |
201 |
1153 |
Keeping your legs straight, lift one leg up as high as possible while keeping it parallel to the ground. |
201 |
| 201 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise (female).gif |
barbell sitted alternate leg raise (female) |
403 |
hip flexors |
201 |
201 |
barbell |
201 |
1154 |
Lower the leg back down and repeat with the other leg. |
201 |
| 201 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise (female).gif |
barbell sitted alternate leg raise (female) |
404 |
quadriceps |
201 |
201 |
barbell |
201 |
1154 |
Lower the leg back down and repeat with the other leg. |
201 |
| 201 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise (female).gif |
barbell sitted alternate leg raise (female) |
403 |
hip flexors |
201 |
201 |
barbell |
201 |
1155 |
Continue alternating legs for the desired number of repetitions. |
201 |
| 201 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sitted alternate leg raise (female).gif |
barbell sitted alternate leg raise (female) |
404 |
quadriceps |
201 |
201 |
barbell |
201 |
1155 |
Continue alternating legs for the desired number of repetitions. |
201 |
| 202 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell skier.gif |
barbell skier |
405 |
triceps |
202 |
202 |
barbell |
202 |
1156 |
Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip. |
202 |
| 202 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell skier.gif |
barbell skier |
406 |
core |
202 |
202 |
barbell |
202 |
1156 |
Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip. |
202 |
| 202 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell skier.gif |
barbell skier |
405 |
triceps |
202 |
202 |
barbell |
202 |
1157 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. |
202 |
| 202 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell skier.gif |
barbell skier |
406 |
core |
202 |
202 |
barbell |
202 |
1157 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. |
202 |
| 202 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell skier.gif |
barbell skier |
405 |
triceps |
202 |
202 |
barbell |
202 |
1158 |
Simultaneously lift the barbell up towards your shoulders while jumping slightly off the ground. |
202 |
| 202 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell skier.gif |
barbell skier |
406 |
core |
202 |
202 |
barbell |
202 |
1158 |
Simultaneously lift the barbell up towards your shoulders while jumping slightly off the ground. |
202 |
| 202 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell skier.gif |
barbell skier |
405 |
triceps |
202 |
202 |
barbell |
202 |
1159 |
As you reach the top of the movement, quickly reverse the motion and lower the barbell back down to the starting position. |
202 |
| 202 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell skier.gif |
barbell skier |
406 |
core |
202 |
202 |
barbell |
202 |
1159 |
As you reach the top of the movement, quickly reverse the motion and lower the barbell back down to the starting position. |
202 |
| 202 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell skier.gif |
barbell skier |
405 |
triceps |
202 |
202 |
barbell |
202 |
1160 |
Repeat for the desired number of repetitions. |
202 |
| 202 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell skier.gif |
barbell skier |
406 |
core |
202 |
202 |
barbell |
202 |
1160 |
Repeat for the desired number of repetitions. |
202 |
| 203 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif |
barbell speed squat |
408 |
hamstrings |
203 |
203 |
barbell |
203 |
1161 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
203 |
| 203 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif |
barbell speed squat |
409 |
calves |
203 |
203 |
barbell |
203 |
1161 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
203 |
| 203 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif |
barbell speed squat |
407 |
quadriceps |
203 |
203 |
barbell |
203 |
1161 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
203 |
| 203 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif |
barbell speed squat |
408 |
hamstrings |
203 |
203 |
barbell |
203 |
1162 |
Hold the barbell across your upper back, resting it on your traps or rear delts. |
203 |
| 203 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif |
barbell speed squat |
409 |
calves |
203 |
203 |
barbell |
203 |
1162 |
Hold the barbell across your upper back, resting it on your traps or rear delts. |
203 |
| 203 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif |
barbell speed squat |
407 |
quadriceps |
203 |
203 |
barbell |
203 |
1162 |
Hold the barbell across your upper back, resting it on your traps or rear delts. |
203 |
| 203 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif |
barbell speed squat |
408 |
hamstrings |
203 |
203 |
barbell |
203 |
1163 |
Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair. |
203 |
| 203 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif |
barbell speed squat |
409 |
calves |
203 |
203 |
barbell |
203 |
1163 |
Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair. |
203 |
| 203 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif |
barbell speed squat |
407 |
quadriceps |
203 |
203 |
barbell |
203 |
1163 |
Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair. |
203 |
| 203 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif |
barbell speed squat |
408 |
hamstrings |
203 |
203 |
barbell |
203 |
1164 |
Lower until your thighs are parallel to the ground, or as low as you can comfortably go. |
203 |
| 203 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif |
barbell speed squat |
409 |
calves |
203 |
203 |
barbell |
203 |
1164 |
Lower until your thighs are parallel to the ground, or as low as you can comfortably go. |
203 |
| 203 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif |
barbell speed squat |
407 |
quadriceps |
203 |
203 |
barbell |
203 |
1164 |
Lower until your thighs are parallel to the ground, or as low as you can comfortably go. |
203 |
| 203 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif |
barbell speed squat |
408 |
hamstrings |
203 |
203 |
barbell |
203 |
1165 |
Drive through your heels to stand back up, squeezing your glutes at the top. |
203 |
| 203 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif |
barbell speed squat |
409 |
calves |
203 |
203 |
barbell |
203 |
1165 |
Drive through your heels to stand back up, squeezing your glutes at the top. |
203 |
| 203 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif |
barbell speed squat |
407 |
quadriceps |
203 |
203 |
barbell |
203 |
1165 |
Drive through your heels to stand back up, squeezing your glutes at the top. |
203 |
| 203 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif |
barbell speed squat |
408 |
hamstrings |
203 |
203 |
barbell |
203 |
1166 |
Repeat for the desired number of repetitions. |
203 |
| 203 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif |
barbell speed squat |
409 |
calves |
203 |
203 |
barbell |
203 |
1166 |
Repeat for the desired number of repetitions. |
203 |
| 203 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell speed squat.gif |
barbell speed squat |
407 |
quadriceps |
203 |
203 |
barbell |
203 |
1166 |
Repeat for the desired number of repetitions. |
203 |
| 204 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif |
barbell split squat v. 2 |
410 |
glutes |
204 |
204 |
barbell |
204 |
1167 |
Start by standing with your feet shoulder-width apart, holding a barbell across your upper back. |
204 |
| 204 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif |
barbell split squat v. 2 |
411 |
hamstrings |
204 |
204 |
barbell |
204 |
1167 |
Start by standing with your feet shoulder-width apart, holding a barbell across your upper back. |
204 |
| 204 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif |
barbell split squat v. 2 |
412 |
calves |
204 |
204 |
barbell |
204 |
1167 |
Start by standing with your feet shoulder-width apart, holding a barbell across your upper back. |
204 |
| 204 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif |
barbell split squat v. 2 |
410 |
glutes |
204 |
204 |
barbell |
204 |
1168 |
Take a large step forward with your right foot, keeping your torso upright. |
204 |
| 204 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif |
barbell split squat v. 2 |
411 |
hamstrings |
204 |
204 |
barbell |
204 |
1168 |
Take a large step forward with your right foot, keeping your torso upright. |
204 |
| 204 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif |
barbell split squat v. 2 |
412 |
calves |
204 |
204 |
barbell |
204 |
1168 |
Take a large step forward with your right foot, keeping your torso upright. |
204 |
| 204 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif |
barbell split squat v. 2 |
410 |
glutes |
204 |
204 |
barbell |
204 |
1169 |
Lower your body by bending your knees and hips until your right thigh is parallel to the ground. |
204 |
| 204 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif |
barbell split squat v. 2 |
411 |
hamstrings |
204 |
204 |
barbell |
204 |
1169 |
Lower your body by bending your knees and hips until your right thigh is parallel to the ground. |
204 |
| 204 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif |
barbell split squat v. 2 |
412 |
calves |
204 |
204 |
barbell |
204 |
1169 |
Lower your body by bending your knees and hips until your right thigh is parallel to the ground. |
204 |
| 204 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif |
barbell split squat v. 2 |
410 |
glutes |
204 |
204 |
barbell |
204 |
1170 |
Pause for a moment, then push through your right heel to return to the starting position. |
204 |
| 204 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif |
barbell split squat v. 2 |
411 |
hamstrings |
204 |
204 |
barbell |
204 |
1170 |
Pause for a moment, then push through your right heel to return to the starting position. |
204 |
| 204 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif |
barbell split squat v. 2 |
412 |
calves |
204 |
204 |
barbell |
204 |
1170 |
Pause for a moment, then push through your right heel to return to the starting position. |
204 |
| 204 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif |
barbell split squat v. 2 |
410 |
glutes |
204 |
204 |
barbell |
204 |
1171 |
Repeat with your left leg forward for the desired number of repetitions. |
204 |
| 204 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif |
barbell split squat v. 2 |
411 |
hamstrings |
204 |
204 |
barbell |
204 |
1171 |
Repeat with your left leg forward for the desired number of repetitions. |
204 |
| 204 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell split squat v. 2.gif |
barbell split squat v. 2 |
412 |
calves |
204 |
204 |
barbell |
204 |
1171 |
Repeat with your left leg forward for the desired number of repetitions. |
204 |
| 205 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif |
barbell squat (on knees) |
413 |
glutes |
205 |
205 |
barbell |
205 |
1172 |
Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward. |
205 |
| 205 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif |
barbell squat (on knees) |
414 |
hamstrings |
205 |
205 |
barbell |
205 |
1172 |
Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward. |
205 |
| 205 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif |
barbell squat (on knees) |
415 |
calves |
205 |
205 |
barbell |
205 |
1172 |
Start by kneeling on the ground with your knees hip-width apart and your toes pointing forward. |
205 |
| 205 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif |
barbell squat (on knees) |
413 |
glutes |
205 |
205 |
barbell |
205 |
1173 |
Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart. |
205 |
| 205 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif |
barbell squat (on knees) |
414 |
hamstrings |
205 |
205 |
barbell |
205 |
1173 |
Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart. |
205 |
| 205 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif |
barbell squat (on knees) |
415 |
calves |
205 |
205 |
barbell |
205 |
1173 |
Place a barbell across your shoulders, gripping it with an overhand grip and your hands slightly wider than shoulder-width apart. |
205 |
| 205 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif |
barbell squat (on knees) |
413 |
glutes |
205 |
205 |
barbell |
205 |
1174 |
Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight. |
205 |
| 205 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif |
barbell squat (on knees) |
414 |
hamstrings |
205 |
205 |
barbell |
205 |
1174 |
Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight. |
205 |
| 205 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif |
barbell squat (on knees) |
415 |
calves |
205 |
205 |
barbell |
205 |
1174 |
Engage your core and keep your chest lifted as you slowly lower your body down by bending your knees, keeping your back straight. |
205 |
| 205 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif |
barbell squat (on knees) |
413 |
glutes |
205 |
205 |
barbell |
205 |
1175 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
205 |
| 205 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif |
barbell squat (on knees) |
414 |
hamstrings |
205 |
205 |
barbell |
205 |
1175 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
205 |
| 205 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif |
barbell squat (on knees) |
415 |
calves |
205 |
205 |
barbell |
205 |
1175 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
205 |
| 205 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif |
barbell squat (on knees) |
413 |
glutes |
205 |
205 |
barbell |
205 |
1176 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
205 |
| 205 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif |
barbell squat (on knees) |
414 |
hamstrings |
205 |
205 |
barbell |
205 |
1176 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
205 |
| 205 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif |
barbell squat (on knees) |
415 |
calves |
205 |
205 |
barbell |
205 |
1176 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
205 |
| 205 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif |
barbell squat (on knees) |
413 |
glutes |
205 |
205 |
barbell |
205 |
1177 |
Repeat for the desired number of repetitions. |
205 |
| 205 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif |
barbell squat (on knees) |
414 |
hamstrings |
205 |
205 |
barbell |
205 |
1177 |
Repeat for the desired number of repetitions. |
205 |
| 205 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat (on knees).gif |
barbell squat (on knees) |
415 |
calves |
205 |
205 |
barbell |
205 |
1177 |
Repeat for the desired number of repetitions. |
205 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
416 |
glutes |
206 |
206 |
barbell |
206 |
1178 |
Start by standing with your feet shoulder-width apart, holding a barbell across your upper back. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
417 |
hamstrings |
206 |
206 |
barbell |
206 |
1178 |
Start by standing with your feet shoulder-width apart, holding a barbell across your upper back. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
418 |
calves |
206 |
206 |
barbell |
206 |
1178 |
Start by standing with your feet shoulder-width apart, holding a barbell across your upper back. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
416 |
glutes |
206 |
206 |
barbell |
206 |
1179 |
Lower your body into a squat position by bending your knees and pushing your hips back. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
417 |
hamstrings |
206 |
206 |
barbell |
206 |
1179 |
Lower your body into a squat position by bending your knees and pushing your hips back. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
418 |
calves |
206 |
206 |
barbell |
206 |
1179 |
Lower your body into a squat position by bending your knees and pushing your hips back. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
416 |
glutes |
206 |
206 |
barbell |
206 |
1180 |
Explode upwards, jumping off the ground as high as you can. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
417 |
hamstrings |
206 |
206 |
barbell |
206 |
1180 |
Explode upwards, jumping off the ground as high as you can. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
418 |
calves |
206 |
206 |
barbell |
206 |
1180 |
Explode upwards, jumping off the ground as high as you can. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
416 |
glutes |
206 |
206 |
barbell |
206 |
1181 |
Land softly on your feet and immediately step back with one leg into a reverse lunge. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
417 |
hamstrings |
206 |
206 |
barbell |
206 |
1181 |
Land softly on your feet and immediately step back with one leg into a reverse lunge. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
418 |
calves |
206 |
206 |
barbell |
206 |
1181 |
Land softly on your feet and immediately step back with one leg into a reverse lunge. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
416 |
glutes |
206 |
206 |
barbell |
206 |
1182 |
Lower your body down until your front thigh is parallel to the ground, keeping your back straight. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
417 |
hamstrings |
206 |
206 |
barbell |
206 |
1182 |
Lower your body down until your front thigh is parallel to the ground, keeping your back straight. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
418 |
calves |
206 |
206 |
barbell |
206 |
1182 |
Lower your body down until your front thigh is parallel to the ground, keeping your back straight. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
416 |
glutes |
206 |
206 |
barbell |
206 |
1183 |
Push through your front heel to return to the starting position. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
417 |
hamstrings |
206 |
206 |
barbell |
206 |
1183 |
Push through your front heel to return to the starting position. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
418 |
calves |
206 |
206 |
barbell |
206 |
1183 |
Push through your front heel to return to the starting position. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
416 |
glutes |
206 |
206 |
barbell |
206 |
1184 |
Repeat the jump and lunge sequence on the other leg. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
417 |
hamstrings |
206 |
206 |
barbell |
206 |
1184 |
Repeat the jump and lunge sequence on the other leg. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
418 |
calves |
206 |
206 |
barbell |
206 |
1184 |
Repeat the jump and lunge sequence on the other leg. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
416 |
glutes |
206 |
206 |
barbell |
206 |
1185 |
Continue alternating legs for the desired number of repetitions. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
417 |
hamstrings |
206 |
206 |
barbell |
206 |
1185 |
Continue alternating legs for the desired number of repetitions. |
206 |
| 206 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell squat jump step rear lunge.gif |
barbell squat jump step rear lunge |
418 |
calves |
206 |
206 |
barbell |
206 |
1185 |
Continue alternating legs for the desired number of repetitions. |
206 |
| 207 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing ab rollerout.gif |
barbell standing ab rollerout |
419 |
shoulders |
207 |
207 |
barbell |
207 |
1186 |
Stand upright with your feet shoulder-width apart and hold the barbell with both hands in front of your thighs. |
207 |
| 207 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing ab rollerout.gif |
barbell standing ab rollerout |
420 |
lower back |
207 |
207 |
barbell |
207 |
1186 |
Stand upright with your feet shoulder-width apart and hold the barbell with both hands in front of your thighs. |
207 |
| 207 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing ab rollerout.gif |
barbell standing ab rollerout |
419 |
shoulders |
207 |
207 |
barbell |
207 |
1187 |
Engage your core and slowly roll the barbell down towards the ground, keeping your back straight and your arms extended. |
207 |
| 207 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing ab rollerout.gif |
barbell standing ab rollerout |
420 |
lower back |
207 |
207 |
barbell |
207 |
1187 |
Engage your core and slowly roll the barbell down towards the ground, keeping your back straight and your arms extended. |
207 |
| 207 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing ab rollerout.gif |
barbell standing ab rollerout |
419 |
shoulders |
207 |
207 |
barbell |
207 |
1188 |
Continue rolling the barbell forward until your body is fully extended and your hands are directly above your head. |
207 |
| 207 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing ab rollerout.gif |
barbell standing ab rollerout |
420 |
lower back |
207 |
207 |
barbell |
207 |
1188 |
Continue rolling the barbell forward until your body is fully extended and your hands are directly above your head. |
207 |
| 207 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing ab rollerout.gif |
barbell standing ab rollerout |
419 |
shoulders |
207 |
207 |
barbell |
207 |
1189 |
Pause for a moment, then slowly roll the barbell back towards your thighs, maintaining control and keeping your core engaged. |
207 |
| 207 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing ab rollerout.gif |
barbell standing ab rollerout |
420 |
lower back |
207 |
207 |
barbell |
207 |
1189 |
Pause for a moment, then slowly roll the barbell back towards your thighs, maintaining control and keeping your core engaged. |
207 |
| 207 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing ab rollerout.gif |
barbell standing ab rollerout |
419 |
shoulders |
207 |
207 |
barbell |
207 |
1190 |
Repeat for the desired number of repetitions. |
207 |
| 207 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing ab rollerout.gif |
barbell standing ab rollerout |
420 |
lower back |
207 |
207 |
barbell |
207 |
1190 |
Repeat for the desired number of repetitions. |
207 |
| 208 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing back wrist curl.gif |
barbell standing back wrist curl |
421 |
biceps |
208 |
208 |
barbell |
208 |
1191 |
Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip. |
208 |
| 208 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing back wrist curl.gif |
barbell standing back wrist curl |
422 |
shoulders |
208 |
208 |
barbell |
208 |
1191 |
Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip. |
208 |
| 208 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing back wrist curl.gif |
barbell standing back wrist curl |
421 |
biceps |
208 |
208 |
barbell |
208 |
1192 |
Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body. |
208 |
| 208 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing back wrist curl.gif |
barbell standing back wrist curl |
422 |
shoulders |
208 |
208 |
barbell |
208 |
1192 |
Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body. |
208 |
| 208 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing back wrist curl.gif |
barbell standing back wrist curl |
421 |
biceps |
208 |
208 |
barbell |
208 |
1193 |
Keeping your upper arms stationary, exhale and curl your wrists upwards as far as possible. |
208 |
| 208 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing back wrist curl.gif |
barbell standing back wrist curl |
422 |
shoulders |
208 |
208 |
barbell |
208 |
1193 |
Keeping your upper arms stationary, exhale and curl your wrists upwards as far as possible. |
208 |
| 208 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing back wrist curl.gif |
barbell standing back wrist curl |
421 |
biceps |
208 |
208 |
barbell |
208 |
1194 |
Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position. |
208 |
| 208 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing back wrist curl.gif |
barbell standing back wrist curl |
422 |
shoulders |
208 |
208 |
barbell |
208 |
1194 |
Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position. |
208 |
| 208 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing back wrist curl.gif |
barbell standing back wrist curl |
421 |
biceps |
208 |
208 |
barbell |
208 |
1195 |
Repeat for the desired number of repetitions. |
208 |
| 208 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing back wrist curl.gif |
barbell standing back wrist curl |
422 |
shoulders |
208 |
208 |
barbell |
208 |
1195 |
Repeat for the desired number of repetitions. |
208 |
| 209 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing bradford press.gif |
barbell standing bradford press |
423 |
triceps |
209 |
209 |
barbell |
209 |
1196 |
Stand with your feet shoulder-width apart and hold the barbell in front of your shoulders with an overhand grip. |
209 |
| 209 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing bradford press.gif |
barbell standing bradford press |
424 |
upper back |
209 |
209 |
barbell |
209 |
1196 |
Stand with your feet shoulder-width apart and hold the barbell in front of your shoulders with an overhand grip. |
209 |
| 209 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing bradford press.gif |
barbell standing bradford press |
423 |
triceps |
209 |
209 |
barbell |
209 |
1197 |
Press the barbell overhead, fully extending your arms. |
209 |
| 209 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing bradford press.gif |
barbell standing bradford press |
424 |
upper back |
209 |
209 |
barbell |
209 |
1197 |
Press the barbell overhead, fully extending your arms. |
209 |
| 209 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing bradford press.gif |
barbell standing bradford press |
423 |
triceps |
209 |
209 |
barbell |
209 |
1198 |
Lower the barbell back down to the starting position. |
209 |
| 209 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing bradford press.gif |
barbell standing bradford press |
424 |
upper back |
209 |
209 |
barbell |
209 |
1198 |
Lower the barbell back down to the starting position. |
209 |
| 209 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing bradford press.gif |
barbell standing bradford press |
423 |
triceps |
209 |
209 |
barbell |
209 |
1199 |
Repeat for the desired number of repetitions. |
209 |
| 209 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing bradford press.gif |
barbell standing bradford press |
424 |
upper back |
209 |
209 |
barbell |
209 |
1199 |
Repeat for the desired number of repetitions. |
209 |
| 210 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing calf raise.gif |
barbell standing calf raise |
425 |
hamstrings |
210 |
210 |
barbell |
210 |
1200 |
Stand with your feet shoulder-width apart and place a barbell across your upper back. |
210 |
| 210 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing calf raise.gif |
barbell standing calf raise |
426 |
glutes |
210 |
210 |
barbell |
210 |
1200 |
Stand with your feet shoulder-width apart and place a barbell across your upper back. |
210 |
| 210 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing calf raise.gif |
barbell standing calf raise |
425 |
hamstrings |
210 |
210 |
barbell |
210 |
1201 |
Raise your heels off the ground as high as possible, using only your toes. |
210 |
| 210 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing calf raise.gif |
barbell standing calf raise |
426 |
glutes |
210 |
210 |
barbell |
210 |
1201 |
Raise your heels off the ground as high as possible, using only your toes. |
210 |
| 210 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing calf raise.gif |
barbell standing calf raise |
425 |
hamstrings |
210 |
210 |
barbell |
210 |
1202 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
210 |
| 210 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing calf raise.gif |
barbell standing calf raise |
426 |
glutes |
210 |
210 |
barbell |
210 |
1202 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
210 |
| 210 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing calf raise.gif |
barbell standing calf raise |
425 |
hamstrings |
210 |
210 |
barbell |
210 |
1203 |
Repeat for the desired number of repetitions. |
210 |
| 210 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing calf raise.gif |
barbell standing calf raise |
426 |
glutes |
210 |
210 |
barbell |
210 |
1203 |
Repeat for the desired number of repetitions. |
210 |
| 211 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip curl.gif |
barbell standing close grip curl |
427 |
forearms |
211 |
211 |
barbell |
211 |
1204 |
Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, hands close together. |
211 |
| 211 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip curl.gif |
barbell standing close grip curl |
427 |
forearms |
211 |
211 |
barbell |
211 |
1205 |
Keep your elbows close to your torso and your upper arms stationary throughout the movement. |
211 |
| 211 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip curl.gif |
barbell standing close grip curl |
427 |
forearms |
211 |
211 |
barbell |
211 |
1206 |
Exhale as you curl the weights while contracting your biceps. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level. |
211 |
| 211 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip curl.gif |
barbell standing close grip curl |
427 |
forearms |
211 |
211 |
barbell |
211 |
1207 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
211 |
| 211 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip curl.gif |
barbell standing close grip curl |
427 |
forearms |
211 |
211 |
barbell |
211 |
1208 |
Inhale as you slowly begin to bring the barbell back to the starting position. |
211 |
| 211 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip curl.gif |
barbell standing close grip curl |
427 |
forearms |
211 |
211 |
barbell |
211 |
1209 |
Repeat for the desired number of repetitions. |
211 |
| 212 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip military press.gif |
barbell standing close grip military press |
428 |
triceps |
212 |
212 |
barbell |
212 |
1210 |
Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart. |
212 |
| 212 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip military press.gif |
barbell standing close grip military press |
429 |
upper back |
212 |
212 |
barbell |
212 |
1210 |
Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart. |
212 |
| 212 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip military press.gif |
barbell standing close grip military press |
428 |
triceps |
212 |
212 |
barbell |
212 |
1211 |
Lift the barbell to shoulder height, keeping your elbows close to your body. |
212 |
| 212 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip military press.gif |
barbell standing close grip military press |
429 |
upper back |
212 |
212 |
barbell |
212 |
1211 |
Lift the barbell to shoulder height, keeping your elbows close to your body. |
212 |
| 212 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip military press.gif |
barbell standing close grip military press |
428 |
triceps |
212 |
212 |
barbell |
212 |
1212 |
Press the barbell overhead, extending your arms fully. |
212 |
| 212 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip military press.gif |
barbell standing close grip military press |
429 |
upper back |
212 |
212 |
barbell |
212 |
1212 |
Press the barbell overhead, extending your arms fully. |
212 |
| 212 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip military press.gif |
barbell standing close grip military press |
428 |
triceps |
212 |
212 |
barbell |
212 |
1213 |
Lower the barbell back to shoulder height. |
212 |
| 212 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip military press.gif |
barbell standing close grip military press |
429 |
upper back |
212 |
212 |
barbell |
212 |
1213 |
Lower the barbell back to shoulder height. |
212 |
| 212 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip military press.gif |
barbell standing close grip military press |
428 |
triceps |
212 |
212 |
barbell |
212 |
1214 |
Repeat for the desired number of repetitions. |
212 |
| 212 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing close grip military press.gif |
barbell standing close grip military press |
429 |
upper back |
212 |
212 |
barbell |
212 |
1214 |
Repeat for the desired number of repetitions. |
212 |
| 213 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing concentration curl.gif |
barbell standing concentration curl |
430 |
forearms |
213 |
213 |
barbell |
213 |
1215 |
Stand with your feet shoulder-width apart and hold a barbell in one hand, palm facing up. |
213 |
| 213 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing concentration curl.gif |
barbell standing concentration curl |
430 |
forearms |
213 |
213 |
barbell |
213 |
1216 |
Rest your opposite hand on your thigh for support. |
213 |
| 213 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing concentration curl.gif |
barbell standing concentration curl |
430 |
forearms |
213 |
213 |
barbell |
213 |
1217 |
Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder. |
213 |
| 213 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing concentration curl.gif |
barbell standing concentration curl |
430 |
forearms |
213 |
213 |
barbell |
213 |
1218 |
Pause for a moment at the top, squeezing your biceps. |
213 |
| 213 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing concentration curl.gif |
barbell standing concentration curl |
430 |
forearms |
213 |
213 |
barbell |
213 |
1219 |
Inhale and slowly lower the weight back down to the starting position. |
213 |
| 213 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing concentration curl.gif |
barbell standing concentration curl |
430 |
forearms |
213 |
213 |
barbell |
213 |
1220 |
Repeat for the desired number of repetitions, then switch arms. |
213 |
| 214 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif |
barbell standing front raise over head |
431 |
triceps |
214 |
214 |
barbell |
214 |
1221 |
Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip. |
214 |
| 214 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif |
barbell standing front raise over head |
432 |
upper back |
214 |
214 |
barbell |
214 |
1221 |
Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip. |
214 |
| 214 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif |
barbell standing front raise over head |
431 |
triceps |
214 |
214 |
barbell |
214 |
1222 |
Keep your back straight and engage your core. |
214 |
| 214 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif |
barbell standing front raise over head |
432 |
upper back |
214 |
214 |
barbell |
214 |
1222 |
Keep your back straight and engage your core. |
214 |
| 214 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif |
barbell standing front raise over head |
431 |
triceps |
214 |
214 |
barbell |
214 |
1223 |
Slowly raise the barbell in front of you, keeping your arms straight and your palms facing down. |
214 |
| 214 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif |
barbell standing front raise over head |
432 |
upper back |
214 |
214 |
barbell |
214 |
1223 |
Slowly raise the barbell in front of you, keeping your arms straight and your palms facing down. |
214 |
| 214 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif |
barbell standing front raise over head |
431 |
triceps |
214 |
214 |
barbell |
214 |
1224 |
Continue lifting until the barbell is slightly above shoulder level. |
214 |
| 214 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif |
barbell standing front raise over head |
432 |
upper back |
214 |
214 |
barbell |
214 |
1224 |
Continue lifting until the barbell is slightly above shoulder level. |
214 |
| 214 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif |
barbell standing front raise over head |
431 |
triceps |
214 |
214 |
barbell |
214 |
1225 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
214 |
| 214 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif |
barbell standing front raise over head |
432 |
upper back |
214 |
214 |
barbell |
214 |
1225 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
214 |
| 214 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif |
barbell standing front raise over head |
431 |
triceps |
214 |
214 |
barbell |
214 |
1226 |
Repeat for the desired number of repetitions. |
214 |
| 214 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing front raise over head.gif |
barbell standing front raise over head |
432 |
upper back |
214 |
214 |
barbell |
214 |
1226 |
Repeat for the desired number of repetitions. |
214 |
| 215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing leg calf raise.gif |
barbell standing leg calf raise |
433 |
hamstrings |
215 |
215 |
barbell |
215 |
1227 |
Stand with your feet shoulder-width apart and place a barbell across your upper back. |
215 |
| 215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing leg calf raise.gif |
barbell standing leg calf raise |
434 |
glutes |
215 |
215 |
barbell |
215 |
1227 |
Stand with your feet shoulder-width apart and place a barbell across your upper back. |
215 |
| 215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing leg calf raise.gif |
barbell standing leg calf raise |
433 |
hamstrings |
215 |
215 |
barbell |
215 |
1228 |
Raise your heels off the ground as high as possible, using your calves. |
215 |
| 215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing leg calf raise.gif |
barbell standing leg calf raise |
434 |
glutes |
215 |
215 |
barbell |
215 |
1228 |
Raise your heels off the ground as high as possible, using your calves. |
215 |
| 215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing leg calf raise.gif |
barbell standing leg calf raise |
433 |
hamstrings |
215 |
215 |
barbell |
215 |
1229 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
215 |
| 215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing leg calf raise.gif |
barbell standing leg calf raise |
434 |
glutes |
215 |
215 |
barbell |
215 |
1229 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
215 |
| 215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing leg calf raise.gif |
barbell standing leg calf raise |
433 |
hamstrings |
215 |
215 |
barbell |
215 |
1230 |
Repeat for the desired number of repetitions. |
215 |
| 215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing leg calf raise.gif |
barbell standing leg calf raise |
434 |
glutes |
215 |
215 |
barbell |
215 |
1230 |
Repeat for the desired number of repetitions. |
215 |
| 216 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing overhead triceps extension.gif |
barbell standing overhead triceps extension |
435 |
shoulders |
216 |
216 |
barbell |
216 |
1231 |
Stand with your feet shoulder-width apart and hold a barbell with an overhand grip. |
216 |
| 216 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing overhead triceps extension.gif |
barbell standing overhead triceps extension |
435 |
shoulders |
216 |
216 |
barbell |
216 |
1232 |
Raise the barbell overhead, fully extending your arms. |
216 |
| 216 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing overhead triceps extension.gif |
barbell standing overhead triceps extension |
435 |
shoulders |
216 |
216 |
barbell |
216 |
1233 |
Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows. |
216 |
| 216 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing overhead triceps extension.gif |
barbell standing overhead triceps extension |
435 |
shoulders |
216 |
216 |
barbell |
216 |
1234 |
Pause for a moment, then raise the barbell back to the starting position by extending your arms. |
216 |
| 216 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing overhead triceps extension.gif |
barbell standing overhead triceps extension |
435 |
shoulders |
216 |
216 |
barbell |
216 |
1235 |
Repeat for the desired number of repetitions. |
216 |
| 217 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing reverse grip curl.gif |
barbell standing reverse grip curl |
436 |
forearms |
217 |
217 |
barbell |
217 |
1236 |
Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up. |
217 |
| 217 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing reverse grip curl.gif |
barbell standing reverse grip curl |
436 |
forearms |
217 |
217 |
barbell |
217 |
1237 |
Keep your elbows close to your torso and your upper arms stationary. |
217 |
| 217 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing reverse grip curl.gif |
barbell standing reverse grip curl |
436 |
forearms |
217 |
217 |
barbell |
217 |
1238 |
Exhale and curl the weights while contracting your biceps, bringing the barbell as close to your shoulders as possible. |
217 |
| 217 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing reverse grip curl.gif |
barbell standing reverse grip curl |
436 |
forearms |
217 |
217 |
barbell |
217 |
1239 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
217 |
| 217 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing reverse grip curl.gif |
barbell standing reverse grip curl |
436 |
forearms |
217 |
217 |
barbell |
217 |
1240 |
Inhale and slowly lower the barbell back to the starting position. |
217 |
| 217 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing reverse grip curl.gif |
barbell standing reverse grip curl |
436 |
forearms |
217 |
217 |
barbell |
217 |
1241 |
Repeat for the desired number of repetitions. |
217 |
| 218 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing rocking leg calf raise.gif |
barbell standing rocking leg calf raise |
437 |
hamstrings |
218 |
218 |
barbell |
218 |
1242 |
Stand with your feet shoulder-width apart and hold a barbell across your upper back. |
218 |
| 218 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing rocking leg calf raise.gif |
barbell standing rocking leg calf raise |
438 |
quadriceps |
218 |
218 |
barbell |
218 |
1242 |
Stand with your feet shoulder-width apart and hold a barbell across your upper back. |
218 |
| 218 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing rocking leg calf raise.gif |
barbell standing rocking leg calf raise |
437 |
hamstrings |
218 |
218 |
barbell |
218 |
1243 |
Raise your heels off the ground as high as possible, balancing on the balls of your feet. |
218 |
| 218 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing rocking leg calf raise.gif |
barbell standing rocking leg calf raise |
438 |
quadriceps |
218 |
218 |
barbell |
218 |
1243 |
Raise your heels off the ground as high as possible, balancing on the balls of your feet. |
218 |
| 218 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing rocking leg calf raise.gif |
barbell standing rocking leg calf raise |
437 |
hamstrings |
218 |
218 |
barbell |
218 |
1244 |
Slowly lower your heels back down to the starting position. |
218 |
| 218 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing rocking leg calf raise.gif |
barbell standing rocking leg calf raise |
438 |
quadriceps |
218 |
218 |
barbell |
218 |
1244 |
Slowly lower your heels back down to the starting position. |
218 |
| 218 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing rocking leg calf raise.gif |
barbell standing rocking leg calf raise |
437 |
hamstrings |
218 |
218 |
barbell |
218 |
1245 |
Repeat for the desired number of repetitions. |
218 |
| 218 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing rocking leg calf raise.gif |
barbell standing rocking leg calf raise |
438 |
quadriceps |
218 |
218 |
barbell |
218 |
1245 |
Repeat for the desired number of repetitions. |
218 |
| 219 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif |
barbell standing twist |
439 |
obliques |
219 |
219 |
barbell |
219 |
1246 |
Stand with your feet shoulder-width apart and hold a barbell in front of your chest with both hands, palms facing down. |
219 |
| 219 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif |
barbell standing twist |
440 |
lower back |
219 |
219 |
barbell |
219 |
1246 |
Stand with your feet shoulder-width apart and hold a barbell in front of your chest with both hands, palms facing down. |
219 |
| 219 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif |
barbell standing twist |
439 |
obliques |
219 |
219 |
barbell |
219 |
1247 |
Engage your core and keep your back straight throughout the exercise. |
219 |
| 219 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif |
barbell standing twist |
440 |
lower back |
219 |
219 |
barbell |
219 |
1247 |
Engage your core and keep your back straight throughout the exercise. |
219 |
| 219 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif |
barbell standing twist |
439 |
obliques |
219 |
219 |
barbell |
219 |
1248 |
Slowly twist your torso to the right, pivoting on your feet and hips, while keeping your lower body stable. |
219 |
| 219 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif |
barbell standing twist |
440 |
lower back |
219 |
219 |
barbell |
219 |
1248 |
Slowly twist your torso to the right, pivoting on your feet and hips, while keeping your lower body stable. |
219 |
| 219 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif |
barbell standing twist |
439 |
obliques |
219 |
219 |
barbell |
219 |
1249 |
Pause for a moment at the end of the twist, then slowly return to the starting position. |
219 |
| 219 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif |
barbell standing twist |
440 |
lower back |
219 |
219 |
barbell |
219 |
1249 |
Pause for a moment at the end of the twist, then slowly return to the starting position. |
219 |
| 219 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif |
barbell standing twist |
439 |
obliques |
219 |
219 |
barbell |
219 |
1250 |
Repeat the twist to the left side. |
219 |
| 219 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif |
barbell standing twist |
440 |
lower back |
219 |
219 |
barbell |
219 |
1250 |
Repeat the twist to the left side. |
219 |
| 219 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif |
barbell standing twist |
439 |
obliques |
219 |
219 |
barbell |
219 |
1251 |
Continue alternating twists for the desired number of repetitions. |
219 |
| 219 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing twist.gif |
barbell standing twist |
440 |
lower back |
219 |
219 |
barbell |
219 |
1251 |
Continue alternating twists for the desired number of repetitions. |
219 |
| 220 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide grip biceps curl.gif |
barbell standing wide grip biceps curl |
441 |
forearms |
220 |
220 |
barbell |
220 |
1252 |
Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands wider than shoulder-width apart. |
220 |
| 220 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide grip biceps curl.gif |
barbell standing wide grip biceps curl |
441 |
forearms |
220 |
220 |
barbell |
220 |
1253 |
Keep your back straight and your elbows close to your torso. |
220 |
| 220 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide grip biceps curl.gif |
barbell standing wide grip biceps curl |
441 |
forearms |
220 |
220 |
barbell |
220 |
1254 |
Exhale and curl the barbell up towards your shoulders, keeping your upper arms stationary. |
220 |
| 220 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide grip biceps curl.gif |
barbell standing wide grip biceps curl |
441 |
forearms |
220 |
220 |
barbell |
220 |
1255 |
Pause for a moment at the top, squeezing your biceps. |
220 |
| 220 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide grip biceps curl.gif |
barbell standing wide grip biceps curl |
441 |
forearms |
220 |
220 |
barbell |
220 |
1256 |
Inhale and slowly lower the barbell back to the starting position, fully extending your arms. |
220 |
| 220 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide grip biceps curl.gif |
barbell standing wide grip biceps curl |
441 |
forearms |
220 |
220 |
barbell |
220 |
1257 |
Repeat for the desired number of repetitions. |
220 |
| 221 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide military press.gif |
barbell standing wide military press |
442 |
triceps |
221 |
221 |
barbell |
221 |
1258 |
Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width. |
221 |
| 221 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide military press.gif |
barbell standing wide military press |
443 |
upper back |
221 |
221 |
barbell |
221 |
1258 |
Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width. |
221 |
| 221 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide military press.gif |
barbell standing wide military press |
442 |
triceps |
221 |
221 |
barbell |
221 |
1259 |
Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar. |
221 |
| 221 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide military press.gif |
barbell standing wide military press |
443 |
upper back |
221 |
221 |
barbell |
221 |
1259 |
Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar. |
221 |
| 221 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide military press.gif |
barbell standing wide military press |
442 |
triceps |
221 |
221 |
barbell |
221 |
1260 |
Press the barbell overhead, extending your arms fully. |
221 |
| 221 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide military press.gif |
barbell standing wide military press |
443 |
upper back |
221 |
221 |
barbell |
221 |
1260 |
Press the barbell overhead, extending your arms fully. |
221 |
| 221 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide military press.gif |
barbell standing wide military press |
442 |
triceps |
221 |
221 |
barbell |
221 |
1261 |
Lower the barbell back to shoulder height and repeat for the desired number of repetitions. |
221 |
| 221 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide military press.gif |
barbell standing wide military press |
443 |
upper back |
221 |
221 |
barbell |
221 |
1261 |
Lower the barbell back to shoulder height and repeat for the desired number of repetitions. |
221 |
| 222 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif |
barbell standing wide-grip curl |
444 |
forearms |
222 |
222 |
barbell |
222 |
1262 |
Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart. |
222 |
| 222 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif |
barbell standing wide-grip curl |
445 |
shoulders |
222 |
222 |
barbell |
222 |
1262 |
Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart. |
222 |
| 222 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif |
barbell standing wide-grip curl |
444 |
forearms |
222 |
222 |
barbell |
222 |
1263 |
Let the barbell hang at arm's length in front of your thighs, with your palms facing away from your body. |
222 |
| 222 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif |
barbell standing wide-grip curl |
445 |
shoulders |
222 |
222 |
barbell |
222 |
1263 |
Let the barbell hang at arm's length in front of your thighs, with your palms facing away from your body. |
222 |
| 222 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif |
barbell standing wide-grip curl |
444 |
forearms |
222 |
222 |
barbell |
222 |
1264 |
Keeping your upper arms stationary, exhale and curl the barbell upward by contracting your biceps. |
222 |
| 222 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif |
barbell standing wide-grip curl |
445 |
shoulders |
222 |
222 |
barbell |
222 |
1264 |
Keeping your upper arms stationary, exhale and curl the barbell upward by contracting your biceps. |
222 |
| 222 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif |
barbell standing wide-grip curl |
444 |
forearms |
222 |
222 |
barbell |
222 |
1265 |
Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level. |
222 |
| 222 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif |
barbell standing wide-grip curl |
445 |
shoulders |
222 |
222 |
barbell |
222 |
1265 |
Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level. |
222 |
| 222 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif |
barbell standing wide-grip curl |
444 |
forearms |
222 |
222 |
barbell |
222 |
1266 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
222 |
| 222 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif |
barbell standing wide-grip curl |
445 |
shoulders |
222 |
222 |
barbell |
222 |
1266 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
222 |
| 222 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif |
barbell standing wide-grip curl |
444 |
forearms |
222 |
222 |
barbell |
222 |
1267 |
Inhale and slowly begin to lower the barbell back to the starting position. |
222 |
| 222 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif |
barbell standing wide-grip curl |
445 |
shoulders |
222 |
222 |
barbell |
222 |
1267 |
Inhale and slowly begin to lower the barbell back to the starting position. |
222 |
| 222 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif |
barbell standing wide-grip curl |
444 |
forearms |
222 |
222 |
barbell |
222 |
1268 |
Repeat for the desired number of repetitions. |
222 |
| 222 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell standing wide-grip curl.gif |
barbell standing wide-grip curl |
445 |
shoulders |
222 |
222 |
barbell |
222 |
1268 |
Repeat for the desired number of repetitions. |
222 |
| 223 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif |
barbell step-up |
446 |
quadriceps |
223 |
223 |
barbell |
223 |
1269 |
Stand in front of a bench or step with a barbell resting on your upper back. |
223 |
| 223 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif |
barbell step-up |
447 |
hamstrings |
223 |
223 |
barbell |
223 |
1269 |
Stand in front of a bench or step with a barbell resting on your upper back. |
223 |
| 223 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif |
barbell step-up |
448 |
calves |
223 |
223 |
barbell |
223 |
1269 |
Stand in front of a bench or step with a barbell resting on your upper back. |
223 |
| 223 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif |
barbell step-up |
446 |
quadriceps |
223 |
223 |
barbell |
223 |
1270 |
Place one foot on the bench or step, ensuring your entire foot is in contact with the surface. |
223 |
| 223 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif |
barbell step-up |
447 |
hamstrings |
223 |
223 |
barbell |
223 |
1270 |
Place one foot on the bench or step, ensuring your entire foot is in contact with the surface. |
223 |
| 223 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif |
barbell step-up |
448 |
calves |
223 |
223 |
barbell |
223 |
1270 |
Place one foot on the bench or step, ensuring your entire foot is in contact with the surface. |
223 |
| 223 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif |
barbell step-up |
446 |
quadriceps |
223 |
223 |
barbell |
223 |
1271 |
Push through your heel and step up onto the bench or step, fully extending your hip and knee. |
223 |
| 223 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif |
barbell step-up |
447 |
hamstrings |
223 |
223 |
barbell |
223 |
1271 |
Push through your heel and step up onto the bench or step, fully extending your hip and knee. |
223 |
| 223 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif |
barbell step-up |
448 |
calves |
223 |
223 |
barbell |
223 |
1271 |
Push through your heel and step up onto the bench or step, fully extending your hip and knee. |
223 |
| 223 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif |
barbell step-up |
446 |
quadriceps |
223 |
223 |
barbell |
223 |
1272 |
Pause briefly at the top, then lower yourself back down to the starting position. |
223 |
| 223 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif |
barbell step-up |
447 |
hamstrings |
223 |
223 |
barbell |
223 |
1272 |
Pause briefly at the top, then lower yourself back down to the starting position. |
223 |
| 223 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif |
barbell step-up |
448 |
calves |
223 |
223 |
barbell |
223 |
1272 |
Pause briefly at the top, then lower yourself back down to the starting position. |
223 |
| 223 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif |
barbell step-up |
446 |
quadriceps |
223 |
223 |
barbell |
223 |
1273 |
Repeat with the opposite leg. |
223 |
| 223 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif |
barbell step-up |
447 |
hamstrings |
223 |
223 |
barbell |
223 |
1273 |
Repeat with the opposite leg. |
223 |
| 223 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif |
barbell step-up |
448 |
calves |
223 |
223 |
barbell |
223 |
1273 |
Repeat with the opposite leg. |
223 |
| 223 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif |
barbell step-up |
446 |
quadriceps |
223 |
223 |
barbell |
223 |
1274 |
Continue alternating legs for the desired number of repetitions. |
223 |
| 223 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif |
barbell step-up |
447 |
hamstrings |
223 |
223 |
barbell |
223 |
1274 |
Continue alternating legs for the desired number of repetitions. |
223 |
| 223 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell step-up.gif |
barbell step-up |
448 |
calves |
223 |
223 |
barbell |
223 |
1274 |
Continue alternating legs for the desired number of repetitions. |
223 |
| 224 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif |
barbell stiff leg good morning |
449 |
hamstrings |
224 |
224 |
barbell |
224 |
1275 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
224 |
| 224 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif |
barbell stiff leg good morning |
450 |
lower back |
224 |
224 |
barbell |
224 |
1275 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
224 |
| 224 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif |
barbell stiff leg good morning |
449 |
hamstrings |
224 |
224 |
barbell |
224 |
1276 |
Hold the barbell across your upper back, resting it on your traps. |
224 |
| 224 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif |
barbell stiff leg good morning |
450 |
lower back |
224 |
224 |
barbell |
224 |
1276 |
Hold the barbell across your upper back, resting it on your traps. |
224 |
| 224 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif |
barbell stiff leg good morning |
449 |
hamstrings |
224 |
224 |
barbell |
224 |
1277 |
Keeping your back straight, hinge forward at the hips, pushing your glutes back. |
224 |
| 224 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif |
barbell stiff leg good morning |
450 |
lower back |
224 |
224 |
barbell |
224 |
1277 |
Keeping your back straight, hinge forward at the hips, pushing your glutes back. |
224 |
| 224 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif |
barbell stiff leg good morning |
449 |
hamstrings |
224 |
224 |
barbell |
224 |
1278 |
Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings. |
224 |
| 224 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif |
barbell stiff leg good morning |
450 |
lower back |
224 |
224 |
barbell |
224 |
1278 |
Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings. |
224 |
| 224 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif |
barbell stiff leg good morning |
449 |
hamstrings |
224 |
224 |
barbell |
224 |
1279 |
Engage your glutes and hamstrings to return to the starting position. |
224 |
| 224 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif |
barbell stiff leg good morning |
450 |
lower back |
224 |
224 |
barbell |
224 |
1279 |
Engage your glutes and hamstrings to return to the starting position. |
224 |
| 224 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif |
barbell stiff leg good morning |
449 |
hamstrings |
224 |
224 |
barbell |
224 |
1280 |
Repeat for the desired number of repetitions. |
224 |
| 224 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell stiff leg good morning.gif |
barbell stiff leg good morning |
450 |
lower back |
224 |
224 |
barbell |
224 |
1280 |
Repeat for the desired number of repetitions. |
224 |
| 225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif |
barbell straight leg deadlift |
451 |
glutes |
225 |
225 |
barbell |
225 |
1281 |
Stand with your feet shoulder-width apart and your toes pointing forward. |
225 |
| 225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif |
barbell straight leg deadlift |
452 |
lower back |
225 |
225 |
barbell |
225 |
1281 |
Stand with your feet shoulder-width apart and your toes pointing forward. |
225 |
| 225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif |
barbell straight leg deadlift |
451 |
glutes |
225 |
225 |
barbell |
225 |
1282 |
Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
225 |
| 225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif |
barbell straight leg deadlift |
452 |
lower back |
225 |
225 |
barbell |
225 |
1282 |
Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
225 |
| 225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif |
barbell straight leg deadlift |
451 |
glutes |
225 |
225 |
barbell |
225 |
1283 |
Bend at your hips and lower the barbell towards the ground, keeping your back straight and your knees slightly bent. |
225 |
| 225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif |
barbell straight leg deadlift |
452 |
lower back |
225 |
225 |
barbell |
225 |
1283 |
Bend at your hips and lower the barbell towards the ground, keeping your back straight and your knees slightly bent. |
225 |
| 225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif |
barbell straight leg deadlift |
451 |
glutes |
225 |
225 |
barbell |
225 |
1284 |
Lower the barbell until you feel a stretch in your hamstrings. |
225 |
| 225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif |
barbell straight leg deadlift |
452 |
lower back |
225 |
225 |
barbell |
225 |
1284 |
Lower the barbell until you feel a stretch in your hamstrings. |
225 |
| 225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif |
barbell straight leg deadlift |
451 |
glutes |
225 |
225 |
barbell |
225 |
1285 |
Engage your hamstrings and glutes to lift the barbell back up to the starting position. |
225 |
| 225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif |
barbell straight leg deadlift |
452 |
lower back |
225 |
225 |
barbell |
225 |
1285 |
Engage your hamstrings and glutes to lift the barbell back up to the starting position. |
225 |
| 225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif |
barbell straight leg deadlift |
451 |
glutes |
225 |
225 |
barbell |
225 |
1286 |
Repeat for the desired number of repetitions. |
225 |
| 225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell straight leg deadlift.gif |
barbell straight leg deadlift |
452 |
lower back |
225 |
225 |
barbell |
225 |
1286 |
Repeat for the desired number of repetitions. |
225 |
| 226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif |
barbell sumo deadlift |
453 |
hamstrings |
226 |
226 |
barbell |
226 |
1287 |
Stand with your feet wider than shoulder-width apart, toes pointing outwards. |
226 |
| 226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif |
barbell sumo deadlift |
454 |
quadriceps |
226 |
226 |
barbell |
226 |
1287 |
Stand with your feet wider than shoulder-width apart, toes pointing outwards. |
226 |
| 226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif |
barbell sumo deadlift |
455 |
lower back |
226 |
226 |
barbell |
226 |
1287 |
Stand with your feet wider than shoulder-width apart, toes pointing outwards. |
226 |
| 226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif |
barbell sumo deadlift |
453 |
hamstrings |
226 |
226 |
barbell |
226 |
1288 |
Place a barbell on the ground in front of you, centered between your feet. |
226 |
| 226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif |
barbell sumo deadlift |
454 |
quadriceps |
226 |
226 |
barbell |
226 |
1288 |
Place a barbell on the ground in front of you, centered between your feet. |
226 |
| 226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif |
barbell sumo deadlift |
455 |
lower back |
226 |
226 |
barbell |
226 |
1288 |
Place a barbell on the ground in front of you, centered between your feet. |
226 |
| 226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif |
barbell sumo deadlift |
453 |
hamstrings |
226 |
226 |
barbell |
226 |
1289 |
Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip. |
226 |
| 226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif |
barbell sumo deadlift |
454 |
quadriceps |
226 |
226 |
barbell |
226 |
1289 |
Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip. |
226 |
| 226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif |
barbell sumo deadlift |
455 |
lower back |
226 |
226 |
barbell |
226 |
1289 |
Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip. |
226 |
| 226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif |
barbell sumo deadlift |
453 |
hamstrings |
226 |
226 |
barbell |
226 |
1290 |
Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously. |
226 |
| 226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif |
barbell sumo deadlift |
454 |
quadriceps |
226 |
226 |
barbell |
226 |
1290 |
Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously. |
226 |
| 226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif |
barbell sumo deadlift |
455 |
lower back |
226 |
226 |
barbell |
226 |
1290 |
Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously. |
226 |
| 226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif |
barbell sumo deadlift |
453 |
hamstrings |
226 |
226 |
barbell |
226 |
1291 |
As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes. |
226 |
| 226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif |
barbell sumo deadlift |
454 |
quadriceps |
226 |
226 |
barbell |
226 |
1291 |
As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes. |
226 |
| 226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif |
barbell sumo deadlift |
455 |
lower back |
226 |
226 |
barbell |
226 |
1291 |
As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes. |
226 |
| 226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif |
barbell sumo deadlift |
453 |
hamstrings |
226 |
226 |
barbell |
226 |
1292 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement. |
226 |
| 226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif |
barbell sumo deadlift |
454 |
quadriceps |
226 |
226 |
barbell |
226 |
1292 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement. |
226 |
| 226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif |
barbell sumo deadlift |
455 |
lower back |
226 |
226 |
barbell |
226 |
1292 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement. |
226 |
| 226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif |
barbell sumo deadlift |
453 |
hamstrings |
226 |
226 |
barbell |
226 |
1293 |
Repeat for the desired number of repetitions. |
226 |
| 226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif |
barbell sumo deadlift |
454 |
quadriceps |
226 |
226 |
barbell |
226 |
1293 |
Repeat for the desired number of repetitions. |
226 |
| 226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell sumo deadlift.gif |
barbell sumo deadlift |
455 |
lower back |
226 |
226 |
barbell |
226 |
1293 |
Repeat for the desired number of repetitions. |
226 |
| 227 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif |
barbell thruster |
456 |
quadriceps |
227 |
227 |
barbell |
227 |
1294 |
Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip. |
227 |
| 227 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif |
barbell thruster |
457 |
glutes |
227 |
227 |
barbell |
227 |
1294 |
Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip. |
227 |
| 227 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif |
barbell thruster |
458 |
hamstrings |
227 |
227 |
barbell |
227 |
1294 |
Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip. |
227 |
| 227 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif |
barbell thruster |
459 |
core |
227 |
227 |
barbell |
227 |
1294 |
Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip. |
227 |
| 227 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif |
barbell thruster |
456 |
quadriceps |
227 |
227 |
barbell |
227 |
1295 |
Lower into a squat position by bending your knees and pushing your hips back. |
227 |
| 227 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif |
barbell thruster |
457 |
glutes |
227 |
227 |
barbell |
227 |
1295 |
Lower into a squat position by bending your knees and pushing your hips back. |
227 |
| 227 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif |
barbell thruster |
458 |
hamstrings |
227 |
227 |
barbell |
227 |
1295 |
Lower into a squat position by bending your knees and pushing your hips back. |
227 |
| 227 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif |
barbell thruster |
459 |
core |
227 |
227 |
barbell |
227 |
1295 |
Lower into a squat position by bending your knees and pushing your hips back. |
227 |
| 227 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif |
barbell thruster |
456 |
quadriceps |
227 |
227 |
barbell |
227 |
1296 |
As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead. |
227 |
| 227 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif |
barbell thruster |
457 |
glutes |
227 |
227 |
barbell |
227 |
1296 |
As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead. |
227 |
| 227 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif |
barbell thruster |
458 |
hamstrings |
227 |
227 |
barbell |
227 |
1296 |
As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead. |
227 |
| 227 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif |
barbell thruster |
459 |
core |
227 |
227 |
barbell |
227 |
1296 |
As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead. |
227 |
| 227 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif |
barbell thruster |
456 |
quadriceps |
227 |
227 |
barbell |
227 |
1297 |
Lower the barbell back to shoulder height as you lower back into the squat position. |
227 |
| 227 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif |
barbell thruster |
457 |
glutes |
227 |
227 |
barbell |
227 |
1297 |
Lower the barbell back to shoulder height as you lower back into the squat position. |
227 |
| 227 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif |
barbell thruster |
458 |
hamstrings |
227 |
227 |
barbell |
227 |
1297 |
Lower the barbell back to shoulder height as you lower back into the squat position. |
227 |
| 227 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif |
barbell thruster |
459 |
core |
227 |
227 |
barbell |
227 |
1297 |
Lower the barbell back to shoulder height as you lower back into the squat position. |
227 |
| 227 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif |
barbell thruster |
456 |
quadriceps |
227 |
227 |
barbell |
227 |
1298 |
Repeat for the desired number of repetitions. |
227 |
| 227 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif |
barbell thruster |
457 |
glutes |
227 |
227 |
barbell |
227 |
1298 |
Repeat for the desired number of repetitions. |
227 |
| 227 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif |
barbell thruster |
458 |
hamstrings |
227 |
227 |
barbell |
227 |
1298 |
Repeat for the desired number of repetitions. |
227 |
| 227 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell thruster.gif |
barbell thruster |
459 |
core |
227 |
227 |
barbell |
227 |
1298 |
Repeat for the desired number of repetitions. |
227 |
| 228 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row.gif |
barbell upright row |
460 |
traps |
228 |
228 |
barbell |
228 |
1299 |
Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
228 |
| 228 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row.gif |
barbell upright row |
461 |
biceps |
228 |
228 |
barbell |
228 |
1299 |
Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
228 |
| 228 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row.gif |
barbell upright row |
460 |
traps |
228 |
228 |
barbell |
228 |
1300 |
Let the barbell hang in front of your thighs, arms fully extended. |
228 |
| 228 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row.gif |
barbell upright row |
461 |
biceps |
228 |
228 |
barbell |
228 |
1300 |
Let the barbell hang in front of your thighs, arms fully extended. |
228 |
| 228 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row.gif |
barbell upright row |
460 |
traps |
228 |
228 |
barbell |
228 |
1301 |
Keeping your back straight and core engaged, exhale and lift the barbell straight up towards your chin, leading with your elbows. |
228 |
| 228 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row.gif |
barbell upright row |
461 |
biceps |
228 |
228 |
barbell |
228 |
1301 |
Keeping your back straight and core engaged, exhale and lift the barbell straight up towards your chin, leading with your elbows. |
228 |
| 228 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row.gif |
barbell upright row |
460 |
traps |
228 |
228 |
barbell |
228 |
1302 |
Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position. |
228 |
| 228 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row.gif |
barbell upright row |
461 |
biceps |
228 |
228 |
barbell |
228 |
1302 |
Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position. |
228 |
| 228 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row.gif |
barbell upright row |
460 |
traps |
228 |
228 |
barbell |
228 |
1303 |
Repeat for the desired number of repetitions. |
228 |
| 228 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row.gif |
barbell upright row |
461 |
biceps |
228 |
228 |
barbell |
228 |
1303 |
Repeat for the desired number of repetitions. |
228 |
| 229 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 2.gif |
barbell upright row v. 2 |
462 |
traps |
229 |
229 |
barbell |
229 |
1304 |
Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
229 |
| 229 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 2.gif |
barbell upright row v. 2 |
463 |
biceps |
229 |
229 |
barbell |
229 |
1304 |
Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
229 |
| 229 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 2.gif |
barbell upright row v. 2 |
462 |
traps |
229 |
229 |
barbell |
229 |
1305 |
Let the barbell hang in front of your thighs, arms fully extended. |
229 |
| 229 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 2.gif |
barbell upright row v. 2 |
463 |
biceps |
229 |
229 |
barbell |
229 |
1305 |
Let the barbell hang in front of your thighs, arms fully extended. |
229 |
| 229 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 2.gif |
barbell upright row v. 2 |
462 |
traps |
229 |
229 |
barbell |
229 |
1306 |
Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows. |
229 |
| 229 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 2.gif |
barbell upright row v. 2 |
463 |
biceps |
229 |
229 |
barbell |
229 |
1306 |
Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows. |
229 |
| 229 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 2.gif |
barbell upright row v. 2 |
462 |
traps |
229 |
229 |
barbell |
229 |
1307 |
Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position. |
229 |
| 229 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 2.gif |
barbell upright row v. 2 |
463 |
biceps |
229 |
229 |
barbell |
229 |
1307 |
Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position. |
229 |
| 229 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 2.gif |
barbell upright row v. 2 |
462 |
traps |
229 |
229 |
barbell |
229 |
1308 |
Repeat for the desired number of repetitions. |
229 |
| 229 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 2.gif |
barbell upright row v. 2 |
463 |
biceps |
229 |
229 |
barbell |
229 |
1308 |
Repeat for the desired number of repetitions. |
229 |
| 230 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 3.gif |
barbell upright row v. 3 |
464 |
traps |
230 |
230 |
barbell |
230 |
1309 |
Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
230 |
| 230 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 3.gif |
barbell upright row v. 3 |
465 |
biceps |
230 |
230 |
barbell |
230 |
1309 |
Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
230 |
| 230 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 3.gif |
barbell upright row v. 3 |
464 |
traps |
230 |
230 |
barbell |
230 |
1310 |
Let the barbell hang in front of your thighs, arms fully extended. |
230 |
| 230 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 3.gif |
barbell upright row v. 3 |
465 |
biceps |
230 |
230 |
barbell |
230 |
1310 |
Let the barbell hang in front of your thighs, arms fully extended. |
230 |
| 230 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 3.gif |
barbell upright row v. 3 |
464 |
traps |
230 |
230 |
barbell |
230 |
1311 |
Keeping your core engaged and back straight, exhale as you lift the barbell straight up towards your chin, leading with your elbows. |
230 |
| 230 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 3.gif |
barbell upright row v. 3 |
465 |
biceps |
230 |
230 |
barbell |
230 |
1311 |
Keeping your core engaged and back straight, exhale as you lift the barbell straight up towards your chin, leading with your elbows. |
230 |
| 230 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 3.gif |
barbell upright row v. 3 |
464 |
traps |
230 |
230 |
barbell |
230 |
1312 |
Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position. |
230 |
| 230 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 3.gif |
barbell upright row v. 3 |
465 |
biceps |
230 |
230 |
barbell |
230 |
1312 |
Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position. |
230 |
| 230 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 3.gif |
barbell upright row v. 3 |
464 |
traps |
230 |
230 |
barbell |
230 |
1313 |
Repeat for the desired number of repetitions. |
230 |
| 230 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell upright row v. 3.gif |
barbell upright row v. 3 |
465 |
biceps |
230 |
230 |
barbell |
230 |
1313 |
Repeat for the desired number of repetitions. |
230 |
| 231 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif |
barbell wide bench press |
466 |
shoulders |
231 |
231 |
barbell |
231 |
1314 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
231 |
| 231 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif |
barbell wide bench press |
467 |
triceps |
231 |
231 |
barbell |
231 |
1314 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
231 |
| 231 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif |
barbell wide bench press |
466 |
shoulders |
231 |
231 |
barbell |
231 |
1315 |
Grasp the barbell with a wide grip, slightly wider than shoulder-width apart. |
231 |
| 231 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif |
barbell wide bench press |
467 |
triceps |
231 |
231 |
barbell |
231 |
1315 |
Grasp the barbell with a wide grip, slightly wider than shoulder-width apart. |
231 |
| 231 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif |
barbell wide bench press |
466 |
shoulders |
231 |
231 |
barbell |
231 |
1316 |
Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. |
231 |
| 231 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif |
barbell wide bench press |
467 |
triceps |
231 |
231 |
barbell |
231 |
1316 |
Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. |
231 |
| 231 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif |
barbell wide bench press |
466 |
shoulders |
231 |
231 |
barbell |
231 |
1317 |
Lower the barbell slowly towards your chest, keeping your elbows slightly flared out. |
231 |
| 231 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif |
barbell wide bench press |
467 |
triceps |
231 |
231 |
barbell |
231 |
1317 |
Lower the barbell slowly towards your chest, keeping your elbows slightly flared out. |
231 |
| 231 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif |
barbell wide bench press |
466 |
shoulders |
231 |
231 |
barbell |
231 |
1318 |
Pause for a moment when the barbell touches your chest, then push it back up to the starting position. |
231 |
| 231 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif |
barbell wide bench press |
467 |
triceps |
231 |
231 |
barbell |
231 |
1318 |
Pause for a moment when the barbell touches your chest, then push it back up to the starting position. |
231 |
| 231 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif |
barbell wide bench press |
466 |
shoulders |
231 |
231 |
barbell |
231 |
1319 |
Repeat for the desired number of repetitions. |
231 |
| 231 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide bench press.gif |
barbell wide bench press |
467 |
triceps |
231 |
231 |
barbell |
231 |
1319 |
Repeat for the desired number of repetitions. |
231 |
| 232 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif |
barbell wide reverse grip bench press |
468 |
triceps |
232 |
232 |
barbell |
232 |
1320 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
232 |
| 232 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif |
barbell wide reverse grip bench press |
469 |
shoulders |
232 |
232 |
barbell |
232 |
1320 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
232 |
| 232 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif |
barbell wide reverse grip bench press |
468 |
triceps |
232 |
232 |
barbell |
232 |
1321 |
Grasp the barbell with a wide reverse grip, slightly wider than shoulder-width apart. |
232 |
| 232 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif |
barbell wide reverse grip bench press |
469 |
shoulders |
232 |
232 |
barbell |
232 |
1321 |
Grasp the barbell with a wide reverse grip, slightly wider than shoulder-width apart. |
232 |
| 232 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif |
barbell wide reverse grip bench press |
468 |
triceps |
232 |
232 |
barbell |
232 |
1322 |
Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. |
232 |
| 232 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif |
barbell wide reverse grip bench press |
469 |
shoulders |
232 |
232 |
barbell |
232 |
1322 |
Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. |
232 |
| 232 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif |
barbell wide reverse grip bench press |
468 |
triceps |
232 |
232 |
barbell |
232 |
1323 |
Lower the barbell slowly towards your chest, keeping your elbows tucked in and your wrists straight. |
232 |
| 232 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif |
barbell wide reverse grip bench press |
469 |
shoulders |
232 |
232 |
barbell |
232 |
1323 |
Lower the barbell slowly towards your chest, keeping your elbows tucked in and your wrists straight. |
232 |
| 232 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif |
barbell wide reverse grip bench press |
468 |
triceps |
232 |
232 |
barbell |
232 |
1324 |
Pause for a moment when the barbell touches your chest, then push it back up to the starting position. |
232 |
| 232 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif |
barbell wide reverse grip bench press |
469 |
shoulders |
232 |
232 |
barbell |
232 |
1324 |
Pause for a moment when the barbell touches your chest, then push it back up to the starting position. |
232 |
| 232 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif |
barbell wide reverse grip bench press |
468 |
triceps |
232 |
232 |
barbell |
232 |
1325 |
Repeat for the desired number of repetitions. |
232 |
| 232 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide reverse grip bench press.gif |
barbell wide reverse grip bench press |
469 |
shoulders |
232 |
232 |
barbell |
232 |
1325 |
Repeat for the desired number of repetitions. |
232 |
| 233 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif |
barbell wide squat |
470 |
glutes |
233 |
233 |
barbell |
233 |
1326 |
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. |
233 |
| 233 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif |
barbell wide squat |
471 |
hamstrings |
233 |
233 |
barbell |
233 |
1326 |
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. |
233 |
| 233 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif |
barbell wide squat |
472 |
calves |
233 |
233 |
barbell |
233 |
1326 |
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. |
233 |
| 233 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif |
barbell wide squat |
470 |
glutes |
233 |
233 |
barbell |
233 |
1327 |
Hold the barbell across your upper back, resting it on your traps or rear delts. |
233 |
| 233 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif |
barbell wide squat |
471 |
hamstrings |
233 |
233 |
barbell |
233 |
1327 |
Hold the barbell across your upper back, resting it on your traps or rear delts. |
233 |
| 233 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif |
barbell wide squat |
472 |
calves |
233 |
233 |
barbell |
233 |
1327 |
Hold the barbell across your upper back, resting it on your traps or rear delts. |
233 |
| 233 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif |
barbell wide squat |
470 |
glutes |
233 |
233 |
barbell |
233 |
1328 |
Engage your core and keep your chest up as you lower your body down into a squat, pushing your hips back and bending your knees. |
233 |
| 233 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif |
barbell wide squat |
471 |
hamstrings |
233 |
233 |
barbell |
233 |
1328 |
Engage your core and keep your chest up as you lower your body down into a squat, pushing your hips back and bending your knees. |
233 |
| 233 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif |
barbell wide squat |
472 |
calves |
233 |
233 |
barbell |
233 |
1328 |
Engage your core and keep your chest up as you lower your body down into a squat, pushing your hips back and bending your knees. |
233 |
| 233 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif |
barbell wide squat |
470 |
glutes |
233 |
233 |
barbell |
233 |
1329 |
Lower until your thighs are parallel to the ground, or as low as you can comfortably go. |
233 |
| 233 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif |
barbell wide squat |
471 |
hamstrings |
233 |
233 |
barbell |
233 |
1329 |
Lower until your thighs are parallel to the ground, or as low as you can comfortably go. |
233 |
| 233 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif |
barbell wide squat |
472 |
calves |
233 |
233 |
barbell |
233 |
1329 |
Lower until your thighs are parallel to the ground, or as low as you can comfortably go. |
233 |
| 233 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif |
barbell wide squat |
470 |
glutes |
233 |
233 |
barbell |
233 |
1330 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
233 |
| 233 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif |
barbell wide squat |
471 |
hamstrings |
233 |
233 |
barbell |
233 |
1330 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
233 |
| 233 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif |
barbell wide squat |
472 |
calves |
233 |
233 |
barbell |
233 |
1330 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
233 |
| 233 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif |
barbell wide squat |
470 |
glutes |
233 |
233 |
barbell |
233 |
1331 |
Repeat for the desired number of repetitions. |
233 |
| 233 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif |
barbell wide squat |
471 |
hamstrings |
233 |
233 |
barbell |
233 |
1331 |
Repeat for the desired number of repetitions. |
233 |
| 233 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide squat.gif |
barbell wide squat |
472 |
calves |
233 |
233 |
barbell |
233 |
1331 |
Repeat for the desired number of repetitions. |
233 |
| 234 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide-grip upright row.gif |
barbell wide-grip upright row |
473 |
traps |
234 |
234 |
barbell |
234 |
1332 |
Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart. |
234 |
| 234 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide-grip upright row.gif |
barbell wide-grip upright row |
474 |
biceps |
234 |
234 |
barbell |
234 |
1332 |
Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart. |
234 |
| 234 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide-grip upright row.gif |
barbell wide-grip upright row |
473 |
traps |
234 |
234 |
barbell |
234 |
1333 |
Let the barbell hang in front of your thighs, arms fully extended. |
234 |
| 234 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide-grip upright row.gif |
barbell wide-grip upright row |
474 |
biceps |
234 |
234 |
barbell |
234 |
1333 |
Let the barbell hang in front of your thighs, arms fully extended. |
234 |
| 234 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide-grip upright row.gif |
barbell wide-grip upright row |
473 |
traps |
234 |
234 |
barbell |
234 |
1334 |
Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows. |
234 |
| 234 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide-grip upright row.gif |
barbell wide-grip upright row |
474 |
biceps |
234 |
234 |
barbell |
234 |
1334 |
Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows. |
234 |
| 234 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide-grip upright row.gif |
barbell wide-grip upright row |
473 |
traps |
234 |
234 |
barbell |
234 |
1335 |
Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position. |
234 |
| 234 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide-grip upright row.gif |
barbell wide-grip upright row |
474 |
biceps |
234 |
234 |
barbell |
234 |
1335 |
Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position. |
234 |
| 234 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide-grip upright row.gif |
barbell wide-grip upright row |
473 |
traps |
234 |
234 |
barbell |
234 |
1336 |
Repeat for the desired number of repetitions. |
234 |
| 234 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wide-grip upright row.gif |
barbell wide-grip upright row |
474 |
biceps |
234 |
234 |
barbell |
234 |
1336 |
Repeat for the desired number of repetitions. |
234 |
| 235 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl.gif |
barbell wrist curl |
475 |
biceps |
235 |
235 |
barbell |
235 |
1337 |
Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, holding a barbell with an underhand grip. |
235 |
| 235 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl.gif |
barbell wrist curl |
476 |
brachialis |
235 |
235 |
barbell |
235 |
1337 |
Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, holding a barbell with an underhand grip. |
235 |
| 235 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl.gif |
barbell wrist curl |
475 |
biceps |
235 |
235 |
barbell |
235 |
1338 |
Allow the barbell to roll down to your fingertips, keeping your wrists straight. |
235 |
| 235 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl.gif |
barbell wrist curl |
476 |
brachialis |
235 |
235 |
barbell |
235 |
1338 |
Allow the barbell to roll down to your fingertips, keeping your wrists straight. |
235 |
| 235 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl.gif |
barbell wrist curl |
475 |
biceps |
235 |
235 |
barbell |
235 |
1339 |
Slowly curl the barbell up towards your forearms by flexing your wrists. |
235 |
| 235 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl.gif |
barbell wrist curl |
476 |
brachialis |
235 |
235 |
barbell |
235 |
1339 |
Slowly curl the barbell up towards your forearms by flexing your wrists. |
235 |
| 235 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl.gif |
barbell wrist curl |
475 |
biceps |
235 |
235 |
barbell |
235 |
1340 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
235 |
| 235 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl.gif |
barbell wrist curl |
476 |
brachialis |
235 |
235 |
barbell |
235 |
1340 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
235 |
| 235 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl.gif |
barbell wrist curl |
475 |
biceps |
235 |
235 |
barbell |
235 |
1341 |
Repeat for the desired number of repetitions. |
235 |
| 235 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl.gif |
barbell wrist curl |
476 |
brachialis |
235 |
235 |
barbell |
235 |
1341 |
Repeat for the desired number of repetitions. |
235 |
| 236 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif |
barbell wrist curl v. 2 |
477 |
biceps |
236 |
236 |
barbell |
236 |
1342 |
Sit on a bench with your feet flat on the ground and your knees bent. |
236 |
| 236 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif |
barbell wrist curl v. 2 |
478 |
brachialis |
236 |
236 |
barbell |
236 |
1342 |
Sit on a bench with your feet flat on the ground and your knees bent. |
236 |
| 236 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif |
barbell wrist curl v. 2 |
477 |
biceps |
236 |
236 |
barbell |
236 |
1343 |
Hold a barbell with an underhand grip, palms facing up, and your hands shoulder-width apart. |
236 |
| 236 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif |
barbell wrist curl v. 2 |
478 |
brachialis |
236 |
236 |
barbell |
236 |
1343 |
Hold a barbell with an underhand grip, palms facing up, and your hands shoulder-width apart. |
236 |
| 236 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif |
barbell wrist curl v. 2 |
477 |
biceps |
236 |
236 |
barbell |
236 |
1344 |
Rest your forearms on your thighs, allowing your wrists to hang off the edge. |
236 |
| 236 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif |
barbell wrist curl v. 2 |
478 |
brachialis |
236 |
236 |
barbell |
236 |
1344 |
Rest your forearms on your thighs, allowing your wrists to hang off the edge. |
236 |
| 236 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif |
barbell wrist curl v. 2 |
477 |
biceps |
236 |
236 |
barbell |
236 |
1345 |
Slowly curl your wrists upward, bringing the barbell towards your forearms. |
236 |
| 236 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif |
barbell wrist curl v. 2 |
478 |
brachialis |
236 |
236 |
barbell |
236 |
1345 |
Slowly curl your wrists upward, bringing the barbell towards your forearms. |
236 |
| 236 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif |
barbell wrist curl v. 2 |
477 |
biceps |
236 |
236 |
barbell |
236 |
1346 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
236 |
| 236 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif |
barbell wrist curl v. 2 |
478 |
brachialis |
236 |
236 |
barbell |
236 |
1346 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
236 |
| 236 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif |
barbell wrist curl v. 2 |
477 |
biceps |
236 |
236 |
barbell |
236 |
1347 |
Repeat for the desired number of repetitions. |
236 |
| 236 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell wrist curl v. 2.gif |
barbell wrist curl v. 2 |
478 |
brachialis |
236 |
236 |
barbell |
236 |
1347 |
Repeat for the desired number of repetitions. |
236 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
479 |
quadriceps |
237 |
237 |
barbell |
237 |
1348 |
Stand with your feet shoulder-width apart and toes slightly turned out. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
480 |
hamstrings |
237 |
237 |
barbell |
237 |
1348 |
Stand with your feet shoulder-width apart and toes slightly turned out. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
481 |
calves |
237 |
237 |
barbell |
237 |
1348 |
Stand with your feet shoulder-width apart and toes slightly turned out. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
482 |
core |
237 |
237 |
barbell |
237 |
1348 |
Stand with your feet shoulder-width apart and toes slightly turned out. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
479 |
quadriceps |
237 |
237 |
barbell |
237 |
1349 |
Hold the barbell in the crooks of your elbows, with your hands gripping the bar for stability. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
480 |
hamstrings |
237 |
237 |
barbell |
237 |
1349 |
Hold the barbell in the crooks of your elbows, with your hands gripping the bar for stability. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
481 |
calves |
237 |
237 |
barbell |
237 |
1349 |
Hold the barbell in the crooks of your elbows, with your hands gripping the bar for stability. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
482 |
core |
237 |
237 |
barbell |
237 |
1349 |
Hold the barbell in the crooks of your elbows, with your hands gripping the bar for stability. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
479 |
quadriceps |
237 |
237 |
barbell |
237 |
1350 |
Engage your core and keep your chest lifted as you lower your hips back and down into a squat position. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
480 |
hamstrings |
237 |
237 |
barbell |
237 |
1350 |
Engage your core and keep your chest lifted as you lower your hips back and down into a squat position. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
481 |
calves |
237 |
237 |
barbell |
237 |
1350 |
Engage your core and keep your chest lifted as you lower your hips back and down into a squat position. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
482 |
core |
237 |
237 |
barbell |
237 |
1350 |
Engage your core and keep your chest lifted as you lower your hips back and down into a squat position. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
479 |
quadriceps |
237 |
237 |
barbell |
237 |
1351 |
Keep your knees in line with your toes and your weight in your heels. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
480 |
hamstrings |
237 |
237 |
barbell |
237 |
1351 |
Keep your knees in line with your toes and your weight in your heels. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
481 |
calves |
237 |
237 |
barbell |
237 |
1351 |
Keep your knees in line with your toes and your weight in your heels. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
482 |
core |
237 |
237 |
barbell |
237 |
1351 |
Keep your knees in line with your toes and your weight in your heels. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
479 |
quadriceps |
237 |
237 |
barbell |
237 |
1352 |
Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
480 |
hamstrings |
237 |
237 |
barbell |
237 |
1352 |
Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
481 |
calves |
237 |
237 |
barbell |
237 |
1352 |
Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
482 |
core |
237 |
237 |
barbell |
237 |
1352 |
Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
479 |
quadriceps |
237 |
237 |
barbell |
237 |
1353 |
Repeat for the desired number of repetitions. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
480 |
hamstrings |
237 |
237 |
barbell |
237 |
1353 |
Repeat for the desired number of repetitions. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
481 |
calves |
237 |
237 |
barbell |
237 |
1353 |
Repeat for the desired number of repetitions. |
237 |
| 237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\barbell zercher squat.gif |
barbell zercher squat |
482 |
core |
237 |
237 |
barbell |
237 |
1353 |
Repeat for the desired number of repetitions. |
237 |
| 238 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\basic toe touch (male).gif |
basic toe touch (male) |
483 |
hamstrings |
238 |
238 |
body weight |
238 |
1354 |
Stand with your feet shoulder-width apart and your arms by your sides. |
238 |
| 238 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\basic toe touch (male).gif |
basic toe touch (male) |
484 |
calves |
238 |
238 |
body weight |
238 |
1354 |
Stand with your feet shoulder-width apart and your arms by your sides. |
238 |
| 238 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\basic toe touch (male).gif |
basic toe touch (male) |
483 |
hamstrings |
238 |
238 |
body weight |
238 |
1355 |
Bend forward at the waist, keeping your back straight and your knees slightly bent. |
238 |
| 238 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\basic toe touch (male).gif |
basic toe touch (male) |
484 |
calves |
238 |
238 |
body weight |
238 |
1355 |
Bend forward at the waist, keeping your back straight and your knees slightly bent. |
238 |
| 238 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\basic toe touch (male).gif |
basic toe touch (male) |
483 |
hamstrings |
238 |
238 |
body weight |
238 |
1356 |
Reach down towards your toes with your hands, keeping your legs as straight as possible. |
238 |
| 238 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\basic toe touch (male).gif |
basic toe touch (male) |
484 |
calves |
238 |
238 |
body weight |
238 |
1356 |
Reach down towards your toes with your hands, keeping your legs as straight as possible. |
238 |
| 238 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\basic toe touch (male).gif |
basic toe touch (male) |
483 |
hamstrings |
238 |
238 |
body weight |
238 |
1357 |
Pause for a moment at the bottom, then slowly return to the starting position. |
238 |
| 238 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\basic toe touch (male).gif |
basic toe touch (male) |
484 |
calves |
238 |
238 |
body weight |
238 |
1357 |
Pause for a moment at the bottom, then slowly return to the starting position. |
238 |
| 238 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\basic toe touch (male).gif |
basic toe touch (male) |
483 |
hamstrings |
238 |
238 |
body weight |
238 |
1358 |
Repeat for the desired number of repetitions. |
238 |
| 238 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\basic toe touch (male).gif |
basic toe touch (male) |
484 |
calves |
238 |
238 |
body weight |
238 |
1358 |
Repeat for the desired number of repetitions. |
238 |
| 239 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\battling ropes.gif |
battling ropes |
485 |
forearms |
239 |
239 |
rope |
239 |
1359 |
Stand with your feet shoulder-width apart and knees slightly bent. |
239 |
| 239 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\battling ropes.gif |
battling ropes |
486 |
core |
239 |
239 |
rope |
239 |
1359 |
Stand with your feet shoulder-width apart and knees slightly bent. |
239 |
| 239 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\battling ropes.gif |
battling ropes |
485 |
forearms |
239 |
239 |
rope |
239 |
1360 |
Hold one end of the rope in each hand, with your palms facing each other. |
239 |
| 239 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\battling ropes.gif |
battling ropes |
486 |
core |
239 |
239 |
rope |
239 |
1360 |
Hold one end of the rope in each hand, with your palms facing each other. |
239 |
| 239 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\battling ropes.gif |
battling ropes |
485 |
forearms |
239 |
239 |
rope |
239 |
1361 |
Raise your arms to shoulder height, keeping your elbows slightly bent. |
239 |
| 239 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\battling ropes.gif |
battling ropes |
486 |
core |
239 |
239 |
rope |
239 |
1361 |
Raise your arms to shoulder height, keeping your elbows slightly bent. |
239 |
| 239 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\battling ropes.gif |
battling ropes |
485 |
forearms |
239 |
239 |
rope |
239 |
1362 |
Begin making alternating waves with the ropes by rapidly raising and lowering each arm. |
239 |
| 239 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\battling ropes.gif |
battling ropes |
486 |
core |
239 |
239 |
rope |
239 |
1362 |
Begin making alternating waves with the ropes by rapidly raising and lowering each arm. |
239 |
| 239 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\battling ropes.gif |
battling ropes |
485 |
forearms |
239 |
239 |
rope |
239 |
1363 |
Continue for the desired duration or number of repetitions. |
239 |
| 239 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\battling ropes.gif |
battling ropes |
486 |
core |
239 |
239 |
rope |
239 |
1363 |
Continue for the desired duration or number of repetitions. |
239 |
| 240 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif |
bear crawl |
487 |
core |
240 |
240 |
body weight |
240 |
1364 |
Start on all fours with your hands directly under your shoulders and your knees directly under your hips. |
240 |
| 240 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif |
bear crawl |
488 |
shoulders |
240 |
240 |
body weight |
240 |
1364 |
Start on all fours with your hands directly under your shoulders and your knees directly under your hips. |
240 |
| 240 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif |
bear crawl |
489 |
triceps |
240 |
240 |
body weight |
240 |
1364 |
Start on all fours with your hands directly under your shoulders and your knees directly under your hips. |
240 |
| 240 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif |
bear crawl |
487 |
core |
240 |
240 |
body weight |
240 |
1365 |
Lift your knees slightly off the ground, keeping your back flat and your core engaged. |
240 |
| 240 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif |
bear crawl |
488 |
shoulders |
240 |
240 |
body weight |
240 |
1365 |
Lift your knees slightly off the ground, keeping your back flat and your core engaged. |
240 |
| 240 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif |
bear crawl |
489 |
triceps |
240 |
240 |
body weight |
240 |
1365 |
Lift your knees slightly off the ground, keeping your back flat and your core engaged. |
240 |
| 240 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif |
bear crawl |
487 |
core |
240 |
240 |
body weight |
240 |
1366 |
Move your right hand and left foot forward simultaneously, followed by your left hand and right foot. |
240 |
| 240 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif |
bear crawl |
488 |
shoulders |
240 |
240 |
body weight |
240 |
1366 |
Move your right hand and left foot forward simultaneously, followed by your left hand and right foot. |
240 |
| 240 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif |
bear crawl |
489 |
triceps |
240 |
240 |
body weight |
240 |
1366 |
Move your right hand and left foot forward simultaneously, followed by your left hand and right foot. |
240 |
| 240 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif |
bear crawl |
487 |
core |
240 |
240 |
body weight |
240 |
1367 |
Continue crawling forward, alternating your hand and foot movements. |
240 |
| 240 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif |
bear crawl |
488 |
shoulders |
240 |
240 |
body weight |
240 |
1367 |
Continue crawling forward, alternating your hand and foot movements. |
240 |
| 240 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif |
bear crawl |
489 |
triceps |
240 |
240 |
body weight |
240 |
1367 |
Continue crawling forward, alternating your hand and foot movements. |
240 |
| 240 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif |
bear crawl |
487 |
core |
240 |
240 |
body weight |
240 |
1368 |
Maintain a steady pace and keep your core tight throughout the exercise. |
240 |
| 240 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif |
bear crawl |
488 |
shoulders |
240 |
240 |
body weight |
240 |
1368 |
Maintain a steady pace and keep your core tight throughout the exercise. |
240 |
| 240 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif |
bear crawl |
489 |
triceps |
240 |
240 |
body weight |
240 |
1368 |
Maintain a steady pace and keep your core tight throughout the exercise. |
240 |
| 240 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif |
bear crawl |
487 |
core |
240 |
240 |
body weight |
240 |
1369 |
Continue for the desired distance or time. |
240 |
| 240 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif |
bear crawl |
488 |
shoulders |
240 |
240 |
body weight |
240 |
1369 |
Continue for the desired distance or time. |
240 |
| 240 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\bear crawl.gif |
bear crawl |
489 |
triceps |
240 |
240 |
body weight |
240 |
1369 |
Continue for the desired distance or time. |
240 |
| 241 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\behind head chest stretch.gif |
behind head chest stretch |
490 |
shoulders |
241 |
241 |
assisted |
241 |
1370 |
Stand tall with your feet shoulder-width apart. |
241 |
| 241 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\behind head chest stretch.gif |
behind head chest stretch |
491 |
triceps |
241 |
241 |
assisted |
241 |
1370 |
Stand tall with your feet shoulder-width apart. |
241 |
| 241 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\behind head chest stretch.gif |
behind head chest stretch |
490 |
shoulders |
241 |
241 |
assisted |
241 |
1371 |
Interlace your fingers behind your head with your elbows pointing outwards. |
241 |
| 241 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\behind head chest stretch.gif |
behind head chest stretch |
491 |
triceps |
241 |
241 |
assisted |
241 |
1371 |
Interlace your fingers behind your head with your elbows pointing outwards. |
241 |
| 241 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\behind head chest stretch.gif |
behind head chest stretch |
490 |
shoulders |
241 |
241 |
assisted |
241 |
1372 |
Slowly squeeze your shoulder blades together and push your chest forward. |
241 |
| 241 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\behind head chest stretch.gif |
behind head chest stretch |
491 |
triceps |
241 |
241 |
assisted |
241 |
1372 |
Slowly squeeze your shoulder blades together and push your chest forward. |
241 |
| 241 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\behind head chest stretch.gif |
behind head chest stretch |
490 |
shoulders |
241 |
241 |
assisted |
241 |
1373 |
Hold the stretch for 15-30 seconds. |
241 |
| 241 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\behind head chest stretch.gif |
behind head chest stretch |
491 |
triceps |
241 |
241 |
assisted |
241 |
1373 |
Hold the stretch for 15-30 seconds. |
241 |
| 241 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\behind head chest stretch.gif |
behind head chest stretch |
490 |
shoulders |
241 |
241 |
assisted |
241 |
1374 |
Release the stretch and repeat as desired. |
241 |
| 241 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\behind head chest stretch.gif |
behind head chest stretch |
491 |
triceps |
241 |
241 |
assisted |
241 |
1374 |
Release the stretch and repeat as desired. |
241 |
| 242 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip (knees bent).gif |
bench dip (knees bent) |
492 |
chest |
242 |
242 |
body weight |
242 |
1375 |
Sit on the edge of a bench or chair with your hands gripping the edge next to your hips. |
242 |
| 242 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip (knees bent).gif |
bench dip (knees bent) |
493 |
shoulders |
242 |
242 |
body weight |
242 |
1375 |
Sit on the edge of a bench or chair with your hands gripping the edge next to your hips. |
242 |
| 242 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip (knees bent).gif |
bench dip (knees bent) |
492 |
chest |
242 |
242 |
body weight |
242 |
1376 |
Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground. |
242 |
| 242 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip (knees bent).gif |
bench dip (knees bent) |
493 |
shoulders |
242 |
242 |
body weight |
242 |
1376 |
Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground. |
242 |
| 242 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip (knees bent).gif |
bench dip (knees bent) |
492 |
chest |
242 |
242 |
body weight |
242 |
1377 |
Bend your elbows and lower your body towards the ground, keeping your back close to the bench. |
242 |
| 242 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip (knees bent).gif |
bench dip (knees bent) |
493 |
shoulders |
242 |
242 |
body weight |
242 |
1377 |
Bend your elbows and lower your body towards the ground, keeping your back close to the bench. |
242 |
| 242 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip (knees bent).gif |
bench dip (knees bent) |
492 |
chest |
242 |
242 |
body weight |
242 |
1378 |
Pause for a moment at the bottom, then push yourself back up to the starting position. |
242 |
| 242 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip (knees bent).gif |
bench dip (knees bent) |
493 |
shoulders |
242 |
242 |
body weight |
242 |
1378 |
Pause for a moment at the bottom, then push yourself back up to the starting position. |
242 |
| 242 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip (knees bent).gif |
bench dip (knees bent) |
492 |
chest |
242 |
242 |
body weight |
242 |
1379 |
Repeat for the desired number of repetitions. |
242 |
| 242 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip (knees bent).gif |
bench dip (knees bent) |
493 |
shoulders |
242 |
242 |
body weight |
242 |
1379 |
Repeat for the desired number of repetitions. |
242 |
| 243 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip on floor.gif |
bench dip on floor |
494 |
chest |
243 |
243 |
body weight |
243 |
1380 |
Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward. |
243 |
| 243 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip on floor.gif |
bench dip on floor |
495 |
shoulders |
243 |
243 |
body weight |
243 |
1380 |
Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward. |
243 |
| 243 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip on floor.gif |
bench dip on floor |
494 |
chest |
243 |
243 |
body weight |
243 |
1381 |
Slide your butt off the bench, supporting your weight with your hands. |
243 |
| 243 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip on floor.gif |
bench dip on floor |
495 |
shoulders |
243 |
243 |
body weight |
243 |
1381 |
Slide your butt off the bench, supporting your weight with your hands. |
243 |
| 243 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip on floor.gif |
bench dip on floor |
494 |
chest |
243 |
243 |
body weight |
243 |
1382 |
Lower your body by bending your elbows until your upper arms are parallel to the floor. |
243 |
| 243 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip on floor.gif |
bench dip on floor |
495 |
shoulders |
243 |
243 |
body weight |
243 |
1382 |
Lower your body by bending your elbows until your upper arms are parallel to the floor. |
243 |
| 243 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip on floor.gif |
bench dip on floor |
494 |
chest |
243 |
243 |
body weight |
243 |
1383 |
Push yourself back up to the starting position by straightening your arms. |
243 |
| 243 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip on floor.gif |
bench dip on floor |
495 |
shoulders |
243 |
243 |
body weight |
243 |
1383 |
Push yourself back up to the starting position by straightening your arms. |
243 |
| 243 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip on floor.gif |
bench dip on floor |
494 |
chest |
243 |
243 |
body weight |
243 |
1384 |
Repeat for the desired number of repetitions. |
243 |
| 243 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench dip on floor.gif |
bench dip on floor |
495 |
shoulders |
243 |
243 |
body weight |
243 |
1384 |
Repeat for the desired number of repetitions. |
243 |
| 244 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench hip extension.gif |
bench hip extension |
496 |
hamstrings |
244 |
244 |
body weight |
244 |
1385 |
Sit on a bench with your back against the bench and your feet flat on the ground. |
244 |
| 244 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench hip extension.gif |
bench hip extension |
496 |
hamstrings |
244 |
244 |
body weight |
244 |
1386 |
Place your hands on the bench for support. |
244 |
| 244 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench hip extension.gif |
bench hip extension |
496 |
hamstrings |
244 |
244 |
body weight |
244 |
1387 |
Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders. |
244 |
| 244 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench hip extension.gif |
bench hip extension |
496 |
hamstrings |
244 |
244 |
body weight |
244 |
1388 |
Pause for a moment at the top, then slowly lower your hips back down to the starting position. |
244 |
| 244 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench hip extension.gif |
bench hip extension |
496 |
hamstrings |
244 |
244 |
body weight |
244 |
1389 |
Repeat for the desired number of repetitions. |
244 |
| 245 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif |
bench pull-ups |
497 |
biceps |
245 |
245 |
body weight |
245 |
1390 |
Position yourself under a bar or a sturdy horizontal surface that is at chest height. |
245 |
| 245 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif |
bench pull-ups |
498 |
forearms |
245 |
245 |
body weight |
245 |
1390 |
Position yourself under a bar or a sturdy horizontal surface that is at chest height. |
245 |
| 245 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif |
bench pull-ups |
497 |
biceps |
245 |
245 |
body weight |
245 |
1391 |
Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart. |
245 |
| 245 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif |
bench pull-ups |
498 |
forearms |
245 |
245 |
body weight |
245 |
1391 |
Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart. |
245 |
| 245 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif |
bench pull-ups |
497 |
biceps |
245 |
245 |
body weight |
245 |
1392 |
Hang with your arms fully extended and your body straight. |
245 |
| 245 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif |
bench pull-ups |
498 |
forearms |
245 |
245 |
body weight |
245 |
1392 |
Hang with your arms fully extended and your body straight. |
245 |
| 245 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif |
bench pull-ups |
497 |
biceps |
245 |
245 |
body weight |
245 |
1393 |
Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows. |
245 |
| 245 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif |
bench pull-ups |
498 |
forearms |
245 |
245 |
body weight |
245 |
1393 |
Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows. |
245 |
| 245 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif |
bench pull-ups |
497 |
biceps |
245 |
245 |
body weight |
245 |
1394 |
Continue pulling until your chin is above the bar or surface. |
245 |
| 245 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif |
bench pull-ups |
498 |
forearms |
245 |
245 |
body weight |
245 |
1394 |
Continue pulling until your chin is above the bar or surface. |
245 |
| 245 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif |
bench pull-ups |
497 |
biceps |
245 |
245 |
body weight |
245 |
1395 |
Lower yourself back down to the starting position with control. |
245 |
| 245 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif |
bench pull-ups |
498 |
forearms |
245 |
245 |
body weight |
245 |
1395 |
Lower yourself back down to the starting position with control. |
245 |
| 245 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif |
bench pull-ups |
497 |
biceps |
245 |
245 |
body weight |
245 |
1396 |
Repeat for the desired number of repetitions. |
245 |
| 245 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bench pull-ups.gif |
bench pull-ups |
498 |
forearms |
245 |
245 |
body weight |
245 |
1396 |
Repeat for the desired number of repetitions. |
245 |
| 246 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif |
bent knee lying twist (male) |
499 |
obliques |
246 |
246 |
body weight |
246 |
1397 |
Lie flat on your back with your knees bent and feet flat on the ground. |
246 |
| 246 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif |
bent knee lying twist (male) |
500 |
hip flexors |
246 |
246 |
body weight |
246 |
1397 |
Lie flat on your back with your knees bent and feet flat on the ground. |
246 |
| 246 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif |
bent knee lying twist (male) |
499 |
obliques |
246 |
246 |
body weight |
246 |
1398 |
Extend your arms out to the sides, perpendicular to your body. |
246 |
| 246 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif |
bent knee lying twist (male) |
500 |
hip flexors |
246 |
246 |
body weight |
246 |
1398 |
Extend your arms out to the sides, perpendicular to your body. |
246 |
| 246 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif |
bent knee lying twist (male) |
499 |
obliques |
246 |
246 |
body weight |
246 |
1399 |
Keeping your knees together, slowly lower them to one side, aiming to touch the ground with your knees. |
246 |
| 246 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif |
bent knee lying twist (male) |
500 |
hip flexors |
246 |
246 |
body weight |
246 |
1399 |
Keeping your knees together, slowly lower them to one side, aiming to touch the ground with your knees. |
246 |
| 246 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif |
bent knee lying twist (male) |
499 |
obliques |
246 |
246 |
body weight |
246 |
1400 |
Pause for a moment, then engage your core and slowly lift your knees back to the starting position. |
246 |
| 246 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif |
bent knee lying twist (male) |
500 |
hip flexors |
246 |
246 |
body weight |
246 |
1400 |
Pause for a moment, then engage your core and slowly lift your knees back to the starting position. |
246 |
| 246 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif |
bent knee lying twist (male) |
499 |
obliques |
246 |
246 |
body weight |
246 |
1401 |
Repeat the movement to the other side. |
246 |
| 246 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif |
bent knee lying twist (male) |
500 |
hip flexors |
246 |
246 |
body weight |
246 |
1401 |
Repeat the movement to the other side. |
246 |
| 246 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif |
bent knee lying twist (male) |
499 |
obliques |
246 |
246 |
body weight |
246 |
1402 |
Continue alternating sides for the desired number of repetitions. |
246 |
| 246 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bent knee lying twist (male).gif |
bent knee lying twist (male) |
500 |
hip flexors |
246 |
246 |
body weight |
246 |
1402 |
Continue alternating sides for the desired number of repetitions. |
246 |
| 247 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\biceps leg concentration curl.gif |
biceps leg concentration curl |
501 |
forearms |
247 |
247 |
body weight |
247 |
1403 |
Sit on a bench with your legs spread apart and your feet flat on the ground. |
247 |
| 247 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\biceps leg concentration curl.gif |
biceps leg concentration curl |
501 |
forearms |
247 |
247 |
body weight |
247 |
1404 |
Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee. |
247 |
| 247 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\biceps leg concentration curl.gif |
biceps leg concentration curl |
501 |
forearms |
247 |
247 |
body weight |
247 |
1405 |
With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary. |
247 |
| 247 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\biceps leg concentration curl.gif |
biceps leg concentration curl |
501 |
forearms |
247 |
247 |
body weight |
247 |
1406 |
Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position. |
247 |
| 247 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\biceps leg concentration curl.gif |
biceps leg concentration curl |
501 |
forearms |
247 |
247 |
body weight |
247 |
1407 |
Repeat for the desired number of repetitions, then switch arms. |
247 |
| 248 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\biceps narrow pull-ups.gif |
biceps narrow pull-ups |
502 |
forearms |
248 |
248 |
body weight |
248 |
1408 |
Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart. |
248 |
| 248 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\biceps narrow pull-ups.gif |
biceps narrow pull-ups |
503 |
shoulders |
248 |
248 |
body weight |
248 |
1408 |
Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart. |
248 |
| 248 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\biceps narrow pull-ups.gif |
biceps narrow pull-ups |
502 |
forearms |
248 |
248 |
body weight |
248 |
1409 |
Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body. |
248 |
| 248 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\biceps narrow pull-ups.gif |
biceps narrow pull-ups |
503 |
shoulders |
248 |
248 |
body weight |
248 |
1409 |
Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body. |
248 |
| 248 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\biceps narrow pull-ups.gif |
biceps narrow pull-ups |
502 |
forearms |
248 |
248 |
body weight |
248 |
1410 |
Pause for a moment at the top, then slowly lower yourself back down to the starting position. |
248 |
| 248 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\biceps narrow pull-ups.gif |
biceps narrow pull-ups |
503 |
shoulders |
248 |
248 |
body weight |
248 |
1410 |
Pause for a moment at the top, then slowly lower yourself back down to the starting position. |
248 |
| 248 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\biceps narrow pull-ups.gif |
biceps narrow pull-ups |
502 |
forearms |
248 |
248 |
body weight |
248 |
1411 |
Repeat for the desired number of repetitions. |
248 |
| 248 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\biceps narrow pull-ups.gif |
biceps narrow pull-ups |
503 |
shoulders |
248 |
248 |
body weight |
248 |
1411 |
Repeat for the desired number of repetitions. |
248 |
| 249 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\biceps pull-up.gif |
biceps pull-up |
504 |
forearms |
249 |
249 |
body weight |
249 |
1412 |
Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart. |
249 |
| 249 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\biceps pull-up.gif |
biceps pull-up |
505 |
shoulders |
249 |
249 |
body weight |
249 |
1412 |
Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart. |
249 |
| 249 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\biceps pull-up.gif |
biceps pull-up |
504 |
forearms |
249 |
249 |
body weight |
249 |
1413 |
Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar. |
249 |
| 249 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\biceps pull-up.gif |
biceps pull-up |
505 |
shoulders |
249 |
249 |
body weight |
249 |
1413 |
Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar. |
249 |
| 249 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\biceps pull-up.gif |
biceps pull-up |
504 |
forearms |
249 |
249 |
body weight |
249 |
1414 |
Pause at the top of the movement, then slowly lower yourself back down to the starting position. |
249 |
| 249 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\biceps pull-up.gif |
biceps pull-up |
505 |
shoulders |
249 |
249 |
body weight |
249 |
1414 |
Pause at the top of the movement, then slowly lower yourself back down to the starting position. |
249 |
| 249 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\biceps pull-up.gif |
biceps pull-up |
504 |
forearms |
249 |
249 |
body weight |
249 |
1415 |
Repeat for the desired number of repetitions. |
249 |
| 249 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\biceps pull-up.gif |
biceps pull-up |
505 |
shoulders |
249 |
249 |
body weight |
249 |
1415 |
Repeat for the desired number of repetitions. |
249 |
| 250 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\body-up.gif |
body-up |
506 |
chest |
250 |
250 |
body weight |
250 |
1416 |
Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward. |
250 |
| 250 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\body-up.gif |
body-up |
507 |
shoulders |
250 |
250 |
body weight |
250 |
1416 |
Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward. |
250 |
| 250 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\body-up.gif |
body-up |
506 |
chest |
250 |
250 |
body weight |
250 |
1417 |
Extend your legs out in front of you, keeping your heels on the ground and your body straight. |
250 |
| 250 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\body-up.gif |
body-up |
507 |
shoulders |
250 |
250 |
body weight |
250 |
1417 |
Extend your legs out in front of you, keeping your heels on the ground and your body straight. |
250 |
| 250 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\body-up.gif |
body-up |
506 |
chest |
250 |
250 |
body weight |
250 |
1418 |
Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground. |
250 |
| 250 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\body-up.gif |
body-up |
507 |
shoulders |
250 |
250 |
body weight |
250 |
1418 |
Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground. |
250 |
| 250 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\body-up.gif |
body-up |
506 |
chest |
250 |
250 |
body weight |
250 |
1419 |
Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position. |
250 |
| 250 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\body-up.gif |
body-up |
507 |
shoulders |
250 |
250 |
body weight |
250 |
1419 |
Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position. |
250 |
| 250 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\body-up.gif |
body-up |
506 |
chest |
250 |
250 |
body weight |
250 |
1420 |
Repeat for the desired number of repetitions. |
250 |
| 250 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\body-up.gif |
body-up |
507 |
shoulders |
250 |
250 |
body weight |
250 |
1420 |
Repeat for the desired number of repetitions. |
250 |
| 251 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif |
bodyweight drop jump squat |
508 |
quadriceps |
251 |
251 |
body weight |
251 |
1421 |
Stand with your feet shoulder-width apart. |
251 |
| 251 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif |
bodyweight drop jump squat |
509 |
hamstrings |
251 |
251 |
body weight |
251 |
1421 |
Stand with your feet shoulder-width apart. |
251 |
| 251 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif |
bodyweight drop jump squat |
510 |
calves |
251 |
251 |
body weight |
251 |
1421 |
Stand with your feet shoulder-width apart. |
251 |
| 251 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif |
bodyweight drop jump squat |
508 |
quadriceps |
251 |
251 |
body weight |
251 |
1422 |
Lower your body into a squat position by bending your knees and pushing your hips back. |
251 |
| 251 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif |
bodyweight drop jump squat |
509 |
hamstrings |
251 |
251 |
body weight |
251 |
1422 |
Lower your body into a squat position by bending your knees and pushing your hips back. |
251 |
| 251 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif |
bodyweight drop jump squat |
510 |
calves |
251 |
251 |
body weight |
251 |
1422 |
Lower your body into a squat position by bending your knees and pushing your hips back. |
251 |
| 251 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif |
bodyweight drop jump squat |
508 |
quadriceps |
251 |
251 |
body weight |
251 |
1423 |
Jump up explosively, extending your hips, knees, and ankles. |
251 |
| 251 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif |
bodyweight drop jump squat |
509 |
hamstrings |
251 |
251 |
body weight |
251 |
1423 |
Jump up explosively, extending your hips, knees, and ankles. |
251 |
| 251 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif |
bodyweight drop jump squat |
510 |
calves |
251 |
251 |
body weight |
251 |
1423 |
Jump up explosively, extending your hips, knees, and ankles. |
251 |
| 251 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif |
bodyweight drop jump squat |
508 |
quadriceps |
251 |
251 |
body weight |
251 |
1424 |
While in mid-air, quickly bring your feet together. |
251 |
| 251 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif |
bodyweight drop jump squat |
509 |
hamstrings |
251 |
251 |
body weight |
251 |
1424 |
While in mid-air, quickly bring your feet together. |
251 |
| 251 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif |
bodyweight drop jump squat |
510 |
calves |
251 |
251 |
body weight |
251 |
1424 |
While in mid-air, quickly bring your feet together. |
251 |
| 251 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif |
bodyweight drop jump squat |
508 |
quadriceps |
251 |
251 |
body weight |
251 |
1425 |
Land softly on the balls of your feet and immediately drop back into a squat position. |
251 |
| 251 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif |
bodyweight drop jump squat |
509 |
hamstrings |
251 |
251 |
body weight |
251 |
1425 |
Land softly on the balls of your feet and immediately drop back into a squat position. |
251 |
| 251 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif |
bodyweight drop jump squat |
510 |
calves |
251 |
251 |
body weight |
251 |
1425 |
Land softly on the balls of your feet and immediately drop back into a squat position. |
251 |
| 251 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif |
bodyweight drop jump squat |
508 |
quadriceps |
251 |
251 |
body weight |
251 |
1426 |
Repeat for the desired number of repetitions. |
251 |
| 251 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif |
bodyweight drop jump squat |
509 |
hamstrings |
251 |
251 |
body weight |
251 |
1426 |
Repeat for the desired number of repetitions. |
251 |
| 251 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight drop jump squat.gif |
bodyweight drop jump squat |
510 |
calves |
251 |
251 |
body weight |
251 |
1426 |
Repeat for the desired number of repetitions. |
251 |
| 252 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight incline side plank.gif |
bodyweight incline side plank |
511 |
obliques |
252 |
252 |
body weight |
252 |
1427 |
Start by lying on your side with your legs extended and stacked on top of each other. |
252 |
| 252 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight incline side plank.gif |
bodyweight incline side plank |
512 |
shoulders |
252 |
252 |
body weight |
252 |
1427 |
Start by lying on your side with your legs extended and stacked on top of each other. |
252 |
| 252 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight incline side plank.gif |
bodyweight incline side plank |
511 |
obliques |
252 |
252 |
body weight |
252 |
1428 |
Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle. |
252 |
| 252 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight incline side plank.gif |
bodyweight incline side plank |
512 |
shoulders |
252 |
252 |
body weight |
252 |
1428 |
Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle. |
252 |
| 252 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight incline side plank.gif |
bodyweight incline side plank |
511 |
obliques |
252 |
252 |
body weight |
252 |
1429 |
Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. |
252 |
| 252 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight incline side plank.gif |
bodyweight incline side plank |
512 |
shoulders |
252 |
252 |
body weight |
252 |
1429 |
Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. |
252 |
| 252 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight incline side plank.gif |
bodyweight incline side plank |
511 |
obliques |
252 |
252 |
body weight |
252 |
1430 |
Hold this position for the desired amount of time. |
252 |
| 252 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight incline side plank.gif |
bodyweight incline side plank |
512 |
shoulders |
252 |
252 |
body weight |
252 |
1430 |
Hold this position for the desired amount of time. |
252 |
| 252 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight incline side plank.gif |
bodyweight incline side plank |
511 |
obliques |
252 |
252 |
body weight |
252 |
1431 |
Lower your hips back down to the ground and repeat on the other side. |
252 |
| 252 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight incline side plank.gif |
bodyweight incline side plank |
512 |
shoulders |
252 |
252 |
body weight |
252 |
1431 |
Lower your hips back down to the ground and repeat on the other side. |
252 |
| 253 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif |
bodyweight kneeling triceps extension |
513 |
shoulders |
253 |
253 |
body weight |
253 |
1432 |
Kneel down on the ground with your knees hip-width apart. |
253 |
| 253 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif |
bodyweight kneeling triceps extension |
514 |
chest |
253 |
253 |
body weight |
253 |
1432 |
Kneel down on the ground with your knees hip-width apart. |
253 |
| 253 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif |
bodyweight kneeling triceps extension |
513 |
shoulders |
253 |
253 |
body weight |
253 |
1433 |
Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward. |
253 |
| 253 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif |
bodyweight kneeling triceps extension |
514 |
chest |
253 |
253 |
body weight |
253 |
1433 |
Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward. |
253 |
| 253 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif |
bodyweight kneeling triceps extension |
513 |
shoulders |
253 |
253 |
body weight |
253 |
1434 |
Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels. |
253 |
| 253 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif |
bodyweight kneeling triceps extension |
514 |
chest |
253 |
253 |
body weight |
253 |
1434 |
Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels. |
253 |
| 253 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif |
bodyweight kneeling triceps extension |
513 |
shoulders |
253 |
253 |
body weight |
253 |
1435 |
Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides. |
253 |
| 253 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif |
bodyweight kneeling triceps extension |
514 |
chest |
253 |
253 |
body weight |
253 |
1435 |
Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides. |
253 |
| 253 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif |
bodyweight kneeling triceps extension |
513 |
shoulders |
253 |
253 |
body weight |
253 |
1436 |
Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position. |
253 |
| 253 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif |
bodyweight kneeling triceps extension |
514 |
chest |
253 |
253 |
body weight |
253 |
1436 |
Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position. |
253 |
| 253 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif |
bodyweight kneeling triceps extension |
513 |
shoulders |
253 |
253 |
body weight |
253 |
1437 |
Repeat for the desired number of repetitions. |
253 |
| 253 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight kneeling triceps extension.gif |
bodyweight kneeling triceps extension |
514 |
chest |
253 |
253 |
body weight |
253 |
1437 |
Repeat for the desired number of repetitions. |
253 |
| 254 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight side lying biceps curl.gif |
bodyweight side lying biceps curl |
515 |
forearms |
254 |
254 |
body weight |
254 |
1438 |
Lie on your side with your legs extended and your head supported by your arm. |
254 |
| 254 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight side lying biceps curl.gif |
bodyweight side lying biceps curl |
515 |
forearms |
254 |
254 |
body weight |
254 |
1439 |
Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder. |
254 |
| 254 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight side lying biceps curl.gif |
bodyweight side lying biceps curl |
515 |
forearms |
254 |
254 |
body weight |
254 |
1440 |
Pause for a moment at the top, then slowly lower your forearm back down to the starting position. |
254 |
| 254 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight side lying biceps curl.gif |
bodyweight side lying biceps curl |
515 |
forearms |
254 |
254 |
body weight |
254 |
1441 |
Repeat for the desired number of repetitions. |
254 |
| 255 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row.gif |
bodyweight squatting row |
516 |
biceps |
255 |
255 |
body weight |
255 |
1442 |
Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended. |
255 |
| 255 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row.gif |
bodyweight squatting row |
517 |
shoulders |
255 |
255 |
body weight |
255 |
1442 |
Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended. |
255 |
| 255 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row.gif |
bodyweight squatting row |
516 |
biceps |
255 |
255 |
body weight |
255 |
1443 |
Lower your body into a squat position, keeping your back straight and your knees behind your toes. |
255 |
| 255 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row.gif |
bodyweight squatting row |
517 |
shoulders |
255 |
255 |
body weight |
255 |
1443 |
Lower your body into a squat position, keeping your back straight and your knees behind your toes. |
255 |
| 255 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row.gif |
bodyweight squatting row |
516 |
biceps |
255 |
255 |
body weight |
255 |
1444 |
From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together. |
255 |
| 255 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row.gif |
bodyweight squatting row |
517 |
shoulders |
255 |
255 |
body weight |
255 |
1444 |
From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together. |
255 |
| 255 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row.gif |
bodyweight squatting row |
516 |
biceps |
255 |
255 |
body weight |
255 |
1445 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
255 |
| 255 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row.gif |
bodyweight squatting row |
517 |
shoulders |
255 |
255 |
body weight |
255 |
1445 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
255 |
| 255 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row.gif |
bodyweight squatting row |
516 |
biceps |
255 |
255 |
body weight |
255 |
1446 |
Repeat for the desired number of repetitions. |
255 |
| 255 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row.gif |
bodyweight squatting row |
517 |
shoulders |
255 |
255 |
body weight |
255 |
1446 |
Repeat for the desired number of repetitions. |
255 |
| 256 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row (with towel).gif |
bodyweight squatting row (with towel) |
518 |
biceps |
256 |
256 |
body weight |
256 |
1447 |
Stand with your feet shoulder-width apart, holding a towel in front of you with your palms facing down. |
256 |
| 256 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row (with towel).gif |
bodyweight squatting row (with towel) |
519 |
shoulders |
256 |
256 |
body weight |
256 |
1447 |
Stand with your feet shoulder-width apart, holding a towel in front of you with your palms facing down. |
256 |
| 256 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row (with towel).gif |
bodyweight squatting row (with towel) |
518 |
biceps |
256 |
256 |
body weight |
256 |
1448 |
Bend your knees and lower your body into a squat position, keeping your back straight and your chest up. |
256 |
| 256 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row (with towel).gif |
bodyweight squatting row (with towel) |
519 |
shoulders |
256 |
256 |
body weight |
256 |
1448 |
Bend your knees and lower your body into a squat position, keeping your back straight and your chest up. |
256 |
| 256 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row (with towel).gif |
bodyweight squatting row (with towel) |
518 |
biceps |
256 |
256 |
body weight |
256 |
1449 |
As you lower into the squat, simultaneously pull the towel towards your chest, squeezing your shoulder blades together. |
256 |
| 256 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row (with towel).gif |
bodyweight squatting row (with towel) |
519 |
shoulders |
256 |
256 |
body weight |
256 |
1449 |
As you lower into the squat, simultaneously pull the towel towards your chest, squeezing your shoulder blades together. |
256 |
| 256 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row (with towel).gif |
bodyweight squatting row (with towel) |
518 |
biceps |
256 |
256 |
body weight |
256 |
1450 |
Pause for a moment at the bottom of the squat, then slowly return to the starting position while extending your arms. |
256 |
| 256 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row (with towel).gif |
bodyweight squatting row (with towel) |
519 |
shoulders |
256 |
256 |
body weight |
256 |
1450 |
Pause for a moment at the bottom of the squat, then slowly return to the starting position while extending your arms. |
256 |
| 256 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row (with towel).gif |
bodyweight squatting row (with towel) |
518 |
biceps |
256 |
256 |
body weight |
256 |
1451 |
Repeat for the desired number of repetitions. |
256 |
| 256 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight squatting row (with towel).gif |
bodyweight squatting row (with towel) |
519 |
shoulders |
256 |
256 |
body weight |
256 |
1451 |
Repeat for the desired number of repetitions. |
256 |
| 257 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing calf raise.gif |
bodyweight standing calf raise |
520 |
ankles |
257 |
257 |
body weight |
257 |
1452 |
Stand with your feet shoulder-width apart, toes pointing forward. |
257 |
| 257 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing calf raise.gif |
bodyweight standing calf raise |
521 |
feet |
257 |
257 |
body weight |
257 |
1452 |
Stand with your feet shoulder-width apart, toes pointing forward. |
257 |
| 257 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing calf raise.gif |
bodyweight standing calf raise |
520 |
ankles |
257 |
257 |
body weight |
257 |
1453 |
Place your hands on a wall or stable surface for balance. |
257 |
| 257 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing calf raise.gif |
bodyweight standing calf raise |
521 |
feet |
257 |
257 |
body weight |
257 |
1453 |
Place your hands on a wall or stable surface for balance. |
257 |
| 257 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing calf raise.gif |
bodyweight standing calf raise |
520 |
ankles |
257 |
257 |
body weight |
257 |
1454 |
Slowly raise your heels off the ground, lifting your body weight onto the balls of your feet. |
257 |
| 257 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing calf raise.gif |
bodyweight standing calf raise |
521 |
feet |
257 |
257 |
body weight |
257 |
1454 |
Slowly raise your heels off the ground, lifting your body weight onto the balls of your feet. |
257 |
| 257 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing calf raise.gif |
bodyweight standing calf raise |
520 |
ankles |
257 |
257 |
body weight |
257 |
1455 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
257 |
| 257 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing calf raise.gif |
bodyweight standing calf raise |
521 |
feet |
257 |
257 |
body weight |
257 |
1455 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
257 |
| 257 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing calf raise.gif |
bodyweight standing calf raise |
520 |
ankles |
257 |
257 |
body weight |
257 |
1456 |
Repeat for the desired number of repetitions. |
257 |
| 257 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing calf raise.gif |
bodyweight standing calf raise |
521 |
feet |
257 |
257 |
body weight |
257 |
1456 |
Repeat for the desired number of repetitions. |
257 |
| 258 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip one arm row.gif |
bodyweight standing close-grip one arm row |
522 |
biceps |
258 |
258 |
body weight |
258 |
1457 |
Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip. |
258 |
| 258 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip one arm row.gif |
bodyweight standing close-grip one arm row |
523 |
forearms |
258 |
258 |
body weight |
258 |
1457 |
Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip. |
258 |
| 258 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip one arm row.gif |
bodyweight standing close-grip one arm row |
522 |
biceps |
258 |
258 |
body weight |
258 |
1458 |
Bend forward at the hips, keeping your back straight and your core engaged. |
258 |
| 258 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip one arm row.gif |
bodyweight standing close-grip one arm row |
523 |
forearms |
258 |
258 |
body weight |
258 |
1458 |
Bend forward at the hips, keeping your back straight and your core engaged. |
258 |
| 258 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip one arm row.gif |
bodyweight standing close-grip one arm row |
522 |
biceps |
258 |
258 |
body weight |
258 |
1459 |
Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. |
258 |
| 258 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip one arm row.gif |
bodyweight standing close-grip one arm row |
523 |
forearms |
258 |
258 |
body weight |
258 |
1459 |
Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. |
258 |
| 258 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip one arm row.gif |
bodyweight standing close-grip one arm row |
522 |
biceps |
258 |
258 |
body weight |
258 |
1460 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
258 |
| 258 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip one arm row.gif |
bodyweight standing close-grip one arm row |
523 |
forearms |
258 |
258 |
body weight |
258 |
1460 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
258 |
| 258 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip one arm row.gif |
bodyweight standing close-grip one arm row |
522 |
biceps |
258 |
258 |
body weight |
258 |
1461 |
Repeat for the desired number of repetitions, then switch sides. |
258 |
| 258 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip one arm row.gif |
bodyweight standing close-grip one arm row |
523 |
forearms |
258 |
258 |
body weight |
258 |
1461 |
Repeat for the desired number of repetitions, then switch sides. |
258 |
| 259 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif |
bodyweight standing close-grip row |
524 |
biceps |
259 |
259 |
body weight |
259 |
1462 |
Stand with your feet shoulder-width apart and knees slightly bent. |
259 |
| 259 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif |
bodyweight standing close-grip row |
525 |
forearms |
259 |
259 |
body weight |
259 |
1462 |
Stand with your feet shoulder-width apart and knees slightly bent. |
259 |
| 259 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif |
bodyweight standing close-grip row |
524 |
biceps |
259 |
259 |
body weight |
259 |
1463 |
Bend forward at the waist, keeping your back straight and your core engaged. |
259 |
| 259 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif |
bodyweight standing close-grip row |
525 |
forearms |
259 |
259 |
body weight |
259 |
1463 |
Bend forward at the waist, keeping your back straight and your core engaged. |
259 |
| 259 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif |
bodyweight standing close-grip row |
524 |
biceps |
259 |
259 |
body weight |
259 |
1464 |
Extend your arms straight in front of you, gripping the bar or handles with a close grip. |
259 |
| 259 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif |
bodyweight standing close-grip row |
525 |
forearms |
259 |
259 |
body weight |
259 |
1464 |
Extend your arms straight in front of you, gripping the bar or handles with a close grip. |
259 |
| 259 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif |
bodyweight standing close-grip row |
524 |
biceps |
259 |
259 |
body weight |
259 |
1465 |
Pull the bar or handles towards your body, squeezing your shoulder blades together. |
259 |
| 259 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif |
bodyweight standing close-grip row |
525 |
forearms |
259 |
259 |
body weight |
259 |
1465 |
Pull the bar or handles towards your body, squeezing your shoulder blades together. |
259 |
| 259 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif |
bodyweight standing close-grip row |
524 |
biceps |
259 |
259 |
body weight |
259 |
1466 |
Pause for a moment at the top of the movement, then slowly release and return to the starting position. |
259 |
| 259 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif |
bodyweight standing close-grip row |
525 |
forearms |
259 |
259 |
body weight |
259 |
1466 |
Pause for a moment at the top of the movement, then slowly release and return to the starting position. |
259 |
| 259 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif |
bodyweight standing close-grip row |
524 |
biceps |
259 |
259 |
body weight |
259 |
1467 |
Repeat for the desired number of repetitions. |
259 |
| 259 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing close-grip row.gif |
bodyweight standing close-grip row |
525 |
forearms |
259 |
259 |
body weight |
259 |
1467 |
Repeat for the desired number of repetitions. |
259 |
| 260 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif |
bodyweight standing one arm row |
526 |
biceps |
260 |
260 |
body weight |
260 |
1468 |
Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand. |
260 |
| 260 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif |
bodyweight standing one arm row |
527 |
forearms |
260 |
260 |
body weight |
260 |
1468 |
Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand. |
260 |
| 260 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif |
bodyweight standing one arm row |
526 |
biceps |
260 |
260 |
body weight |
260 |
1469 |
Bend forward at the hips, keeping your back straight and your core engaged. |
260 |
| 260 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif |
bodyweight standing one arm row |
527 |
forearms |
260 |
260 |
body weight |
260 |
1469 |
Bend forward at the hips, keeping your back straight and your core engaged. |
260 |
| 260 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif |
bodyweight standing one arm row |
526 |
biceps |
260 |
260 |
body weight |
260 |
1470 |
Let the dumbbell hang straight down in front of you, with your arm fully extended. |
260 |
| 260 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif |
bodyweight standing one arm row |
527 |
forearms |
260 |
260 |
body weight |
260 |
1470 |
Let the dumbbell hang straight down in front of you, with your arm fully extended. |
260 |
| 260 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif |
bodyweight standing one arm row |
526 |
biceps |
260 |
260 |
body weight |
260 |
1471 |
Pull the dumbbell up towards your chest, keeping your elbow close to your body. |
260 |
| 260 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif |
bodyweight standing one arm row |
527 |
forearms |
260 |
260 |
body weight |
260 |
1471 |
Pull the dumbbell up towards your chest, keeping your elbow close to your body. |
260 |
| 260 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif |
bodyweight standing one arm row |
526 |
biceps |
260 |
260 |
body weight |
260 |
1472 |
Squeeze your shoulder blades together at the top of the movement. |
260 |
| 260 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif |
bodyweight standing one arm row |
527 |
forearms |
260 |
260 |
body weight |
260 |
1472 |
Squeeze your shoulder blades together at the top of the movement. |
260 |
| 260 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif |
bodyweight standing one arm row |
526 |
biceps |
260 |
260 |
body weight |
260 |
1473 |
Lower the dumbbell back down to the starting position. |
260 |
| 260 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif |
bodyweight standing one arm row |
527 |
forearms |
260 |
260 |
body weight |
260 |
1473 |
Lower the dumbbell back down to the starting position. |
260 |
| 260 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif |
bodyweight standing one arm row |
526 |
biceps |
260 |
260 |
body weight |
260 |
1474 |
Repeat for the desired number of repetitions, then switch sides. |
260 |
| 260 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row.gif |
bodyweight standing one arm row |
527 |
forearms |
260 |
260 |
body weight |
260 |
1474 |
Repeat for the desired number of repetitions, then switch sides. |
260 |
| 261 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row (with towel).gif |
bodyweight standing one arm row (with towel) |
528 |
biceps |
261 |
261 |
body weight |
261 |
1475 |
Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand. |
261 |
| 261 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row (with towel).gif |
bodyweight standing one arm row (with towel) |
529 |
forearms |
261 |
261 |
body weight |
261 |
1475 |
Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand. |
261 |
| 261 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row (with towel).gif |
bodyweight standing one arm row (with towel) |
528 |
biceps |
261 |
261 |
body weight |
261 |
1476 |
Bend forward at the hips, keeping your back straight and your core engaged. |
261 |
| 261 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row (with towel).gif |
bodyweight standing one arm row (with towel) |
529 |
forearms |
261 |
261 |
body weight |
261 |
1476 |
Bend forward at the hips, keeping your back straight and your core engaged. |
261 |
| 261 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row (with towel).gif |
bodyweight standing one arm row (with towel) |
528 |
biceps |
261 |
261 |
body weight |
261 |
1477 |
Pull the towel towards your chest, squeezing your shoulder blades together. |
261 |
| 261 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row (with towel).gif |
bodyweight standing one arm row (with towel) |
529 |
forearms |
261 |
261 |
body weight |
261 |
1477 |
Pull the towel towards your chest, squeezing your shoulder blades together. |
261 |
| 261 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row (with towel).gif |
bodyweight standing one arm row (with towel) |
528 |
biceps |
261 |
261 |
body weight |
261 |
1478 |
Pause for a moment at the top, then slowly lower the towel back to the starting position. |
261 |
| 261 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row (with towel).gif |
bodyweight standing one arm row (with towel) |
529 |
forearms |
261 |
261 |
body weight |
261 |
1478 |
Pause for a moment at the top, then slowly lower the towel back to the starting position. |
261 |
| 261 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row (with towel).gif |
bodyweight standing one arm row (with towel) |
528 |
biceps |
261 |
261 |
body weight |
261 |
1479 |
Repeat for the desired number of repetitions, then switch to the other arm. |
261 |
| 261 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing one arm row (with towel).gif |
bodyweight standing one arm row (with towel) |
529 |
forearms |
261 |
261 |
body weight |
261 |
1479 |
Repeat for the desired number of repetitions, then switch to the other arm. |
261 |
| 262 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif |
bodyweight standing row |
530 |
biceps |
262 |
262 |
body weight |
262 |
1480 |
Stand with your feet shoulder-width apart and knees slightly bent. |
262 |
| 262 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif |
bodyweight standing row |
531 |
shoulders |
262 |
262 |
body weight |
262 |
1480 |
Stand with your feet shoulder-width apart and knees slightly bent. |
262 |
| 262 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif |
bodyweight standing row |
530 |
biceps |
262 |
262 |
body weight |
262 |
1481 |
Grasp a bar or handles with an overhand grip, palms facing down. |
262 |
| 262 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif |
bodyweight standing row |
531 |
shoulders |
262 |
262 |
body weight |
262 |
1481 |
Grasp a bar or handles with an overhand grip, palms facing down. |
262 |
| 262 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif |
bodyweight standing row |
530 |
biceps |
262 |
262 |
body weight |
262 |
1482 |
Keep your back straight and core engaged. |
262 |
| 262 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif |
bodyweight standing row |
531 |
shoulders |
262 |
262 |
body weight |
262 |
1482 |
Keep your back straight and core engaged. |
262 |
| 262 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif |
bodyweight standing row |
530 |
biceps |
262 |
262 |
body weight |
262 |
1483 |
Pull the bar or handles towards your body, squeezing your shoulder blades together. |
262 |
| 262 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif |
bodyweight standing row |
531 |
shoulders |
262 |
262 |
body weight |
262 |
1483 |
Pull the bar or handles towards your body, squeezing your shoulder blades together. |
262 |
| 262 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif |
bodyweight standing row |
530 |
biceps |
262 |
262 |
body weight |
262 |
1484 |
Pause for a moment at the top of the movement. |
262 |
| 262 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif |
bodyweight standing row |
531 |
shoulders |
262 |
262 |
body weight |
262 |
1484 |
Pause for a moment at the top of the movement. |
262 |
| 262 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif |
bodyweight standing row |
530 |
biceps |
262 |
262 |
body weight |
262 |
1485 |
Slowly release and extend your arms back to the starting position. |
262 |
| 262 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif |
bodyweight standing row |
531 |
shoulders |
262 |
262 |
body weight |
262 |
1485 |
Slowly release and extend your arms back to the starting position. |
262 |
| 262 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif |
bodyweight standing row |
530 |
biceps |
262 |
262 |
body weight |
262 |
1486 |
Repeat for the desired number of repetitions. |
262 |
| 262 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row.gif |
bodyweight standing row |
531 |
shoulders |
262 |
262 |
body weight |
262 |
1486 |
Repeat for the desired number of repetitions. |
262 |
| 263 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row (with towel).gif |
bodyweight standing row (with towel) |
532 |
biceps |
263 |
263 |
body weight |
263 |
1487 |
Stand with your feet shoulder-width apart and hold a towel in front of you with both hands. |
263 |
| 263 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row (with towel).gif |
bodyweight standing row (with towel) |
533 |
shoulders |
263 |
263 |
body weight |
263 |
1487 |
Stand with your feet shoulder-width apart and hold a towel in front of you with both hands. |
263 |
| 263 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row (with towel).gif |
bodyweight standing row (with towel) |
532 |
biceps |
263 |
263 |
body weight |
263 |
1488 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
263 |
| 263 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row (with towel).gif |
bodyweight standing row (with towel) |
533 |
shoulders |
263 |
263 |
body weight |
263 |
1488 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
263 |
| 263 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row (with towel).gif |
bodyweight standing row (with towel) |
532 |
biceps |
263 |
263 |
body weight |
263 |
1489 |
Pull the towel towards your chest, squeezing your shoulder blades together. |
263 |
| 263 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row (with towel).gif |
bodyweight standing row (with towel) |
533 |
shoulders |
263 |
263 |
body weight |
263 |
1489 |
Pull the towel towards your chest, squeezing your shoulder blades together. |
263 |
| 263 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row (with towel).gif |
bodyweight standing row (with towel) |
532 |
biceps |
263 |
263 |
body weight |
263 |
1490 |
Pause for a moment at the top, then slowly release the tension and return to the starting position. |
263 |
| 263 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row (with towel).gif |
bodyweight standing row (with towel) |
533 |
shoulders |
263 |
263 |
body weight |
263 |
1490 |
Pause for a moment at the top, then slowly release the tension and return to the starting position. |
263 |
| 263 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row (with towel).gif |
bodyweight standing row (with towel) |
532 |
biceps |
263 |
263 |
body weight |
263 |
1491 |
Repeat for the desired number of repetitions. |
263 |
| 263 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\bodyweight standing row (with towel).gif |
bodyweight standing row (with towel) |
533 |
shoulders |
263 |
263 |
body weight |
263 |
1491 |
Repeat for the desired number of repetitions. |
263 |
| 264 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bottoms-up.gif |
bottoms-up |
534 |
obliques |
264 |
264 |
body weight |
264 |
1492 |
Lie flat on your back with your legs extended and your arms by your sides. |
264 |
| 264 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bottoms-up.gif |
bottoms-up |
535 |
hip flexors |
264 |
264 |
body weight |
264 |
1492 |
Lie flat on your back with your legs extended and your arms by your sides. |
264 |
| 264 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bottoms-up.gif |
bottoms-up |
534 |
obliques |
264 |
264 |
body weight |
264 |
1493 |
Bend your knees and bring them towards your chest, keeping your feet off the ground. |
264 |
| 264 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bottoms-up.gif |
bottoms-up |
535 |
hip flexors |
264 |
264 |
body weight |
264 |
1493 |
Bend your knees and bring them towards your chest, keeping your feet off the ground. |
264 |
| 264 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bottoms-up.gif |
bottoms-up |
534 |
obliques |
264 |
264 |
body weight |
264 |
1494 |
Engaging your abs, lift your hips off the ground, bringing your knees towards your head. |
264 |
| 264 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bottoms-up.gif |
bottoms-up |
535 |
hip flexors |
264 |
264 |
body weight |
264 |
1494 |
Engaging your abs, lift your hips off the ground, bringing your knees towards your head. |
264 |
| 264 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bottoms-up.gif |
bottoms-up |
534 |
obliques |
264 |
264 |
body weight |
264 |
1495 |
Pause for a moment at the top, then slowly lower your hips back down to the starting position. |
264 |
| 264 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bottoms-up.gif |
bottoms-up |
535 |
hip flexors |
264 |
264 |
body weight |
264 |
1495 |
Pause for a moment at the top, then slowly lower your hips back down to the starting position. |
264 |
| 264 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bottoms-up.gif |
bottoms-up |
534 |
obliques |
264 |
264 |
body weight |
264 |
1496 |
Repeat for the desired number of repetitions. |
264 |
| 264 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bottoms-up.gif |
bottoms-up |
535 |
hip flexors |
264 |
264 |
body weight |
264 |
1496 |
Repeat for the desired number of repetitions. |
264 |
| 265 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif |
box jump down with one leg stabilization |
536 |
quadriceps |
265 |
265 |
body weight |
265 |
1497 |
Stand in front of a box or platform with your feet shoulder-width apart. |
265 |
| 265 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif |
box jump down with one leg stabilization |
537 |
hamstrings |
265 |
265 |
body weight |
265 |
1497 |
Stand in front of a box or platform with your feet shoulder-width apart. |
265 |
| 265 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif |
box jump down with one leg stabilization |
538 |
glutes |
265 |
265 |
body weight |
265 |
1497 |
Stand in front of a box or platform with your feet shoulder-width apart. |
265 |
| 265 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif |
box jump down with one leg stabilization |
536 |
quadriceps |
265 |
265 |
body weight |
265 |
1498 |
Bend your knees and jump onto the box, landing softly with one foot on the box and the other foot hanging off the edge. |
265 |
| 265 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif |
box jump down with one leg stabilization |
537 |
hamstrings |
265 |
265 |
body weight |
265 |
1498 |
Bend your knees and jump onto the box, landing softly with one foot on the box and the other foot hanging off the edge. |
265 |
| 265 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif |
box jump down with one leg stabilization |
538 |
glutes |
265 |
265 |
body weight |
265 |
1498 |
Bend your knees and jump onto the box, landing softly with one foot on the box and the other foot hanging off the edge. |
265 |
| 265 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif |
box jump down with one leg stabilization |
536 |
quadriceps |
265 |
265 |
body weight |
265 |
1499 |
Stabilize yourself on the box with the foot that is on it, while keeping the other foot off the ground. |
265 |
| 265 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif |
box jump down with one leg stabilization |
537 |
hamstrings |
265 |
265 |
body weight |
265 |
1499 |
Stabilize yourself on the box with the foot that is on it, while keeping the other foot off the ground. |
265 |
| 265 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif |
box jump down with one leg stabilization |
538 |
glutes |
265 |
265 |
body weight |
265 |
1499 |
Stabilize yourself on the box with the foot that is on it, while keeping the other foot off the ground. |
265 |
| 265 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif |
box jump down with one leg stabilization |
536 |
quadriceps |
265 |
265 |
body weight |
265 |
1500 |
Hold this position for a few seconds, engaging your calf muscles to maintain balance. |
265 |
| 265 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif |
box jump down with one leg stabilization |
537 |
hamstrings |
265 |
265 |
body weight |
265 |
1500 |
Hold this position for a few seconds, engaging your calf muscles to maintain balance. |
265 |
| 265 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif |
box jump down with one leg stabilization |
538 |
glutes |
265 |
265 |
body weight |
265 |
1500 |
Hold this position for a few seconds, engaging your calf muscles to maintain balance. |
265 |
| 265 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif |
box jump down with one leg stabilization |
536 |
quadriceps |
265 |
265 |
body weight |
265 |
1501 |
Slowly step down with the foot that is on the box, returning to the starting position. |
265 |
| 265 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif |
box jump down with one leg stabilization |
537 |
hamstrings |
265 |
265 |
body weight |
265 |
1501 |
Slowly step down with the foot that is on the box, returning to the starting position. |
265 |
| 265 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif |
box jump down with one leg stabilization |
538 |
glutes |
265 |
265 |
body weight |
265 |
1501 |
Slowly step down with the foot that is on the box, returning to the starting position. |
265 |
| 265 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif |
box jump down with one leg stabilization |
536 |
quadriceps |
265 |
265 |
body weight |
265 |
1502 |
Repeat the exercise with the other leg. |
265 |
| 265 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif |
box jump down with one leg stabilization |
537 |
hamstrings |
265 |
265 |
body weight |
265 |
1502 |
Repeat the exercise with the other leg. |
265 |
| 265 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\box jump down with one leg stabilization.gif |
box jump down with one leg stabilization |
538 |
glutes |
265 |
265 |
body weight |
265 |
1502 |
Repeat the exercise with the other leg. |
265 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
539 |
glutes |
266 |
266 |
body weight |
266 |
1503 |
Start in a high plank position with your hands directly under your shoulders and your body in a straight line. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
540 |
quadriceps |
266 |
266 |
body weight |
266 |
1503 |
Start in a high plank position with your hands directly under your shoulders and your body in a straight line. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
541 |
hamstrings |
266 |
266 |
body weight |
266 |
1503 |
Start in a high plank position with your hands directly under your shoulders and your body in a straight line. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
542 |
shoulders |
266 |
266 |
body weight |
266 |
1503 |
Start in a high plank position with your hands directly under your shoulders and your body in a straight line. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
543 |
triceps |
266 |
266 |
body weight |
266 |
1503 |
Start in a high plank position with your hands directly under your shoulders and your body in a straight line. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
539 |
glutes |
266 |
266 |
body weight |
266 |
1504 |
Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
540 |
quadriceps |
266 |
266 |
body weight |
266 |
1504 |
Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
541 |
hamstrings |
266 |
266 |
body weight |
266 |
1504 |
Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
542 |
shoulders |
266 |
266 |
body weight |
266 |
1504 |
Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
543 |
triceps |
266 |
266 |
body weight |
266 |
1504 |
Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
539 |
glutes |
266 |
266 |
body weight |
266 |
1505 |
Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
540 |
quadriceps |
266 |
266 |
body weight |
266 |
1505 |
Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
541 |
hamstrings |
266 |
266 |
body weight |
266 |
1505 |
Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
542 |
shoulders |
266 |
266 |
body weight |
266 |
1505 |
Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
543 |
triceps |
266 |
266 |
body weight |
266 |
1505 |
Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
539 |
glutes |
266 |
266 |
body weight |
266 |
1506 |
Continue alternating sides, moving at a controlled pace. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
540 |
quadriceps |
266 |
266 |
body weight |
266 |
1506 |
Continue alternating sides, moving at a controlled pace. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
541 |
hamstrings |
266 |
266 |
body weight |
266 |
1506 |
Continue alternating sides, moving at a controlled pace. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
542 |
shoulders |
266 |
266 |
body weight |
266 |
1506 |
Continue alternating sides, moving at a controlled pace. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
543 |
triceps |
266 |
266 |
body weight |
266 |
1506 |
Continue alternating sides, moving at a controlled pace. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
539 |
glutes |
266 |
266 |
body weight |
266 |
1507 |
Keep your hips level and avoid lifting your hips too high or sagging them too low. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
540 |
quadriceps |
266 |
266 |
body weight |
266 |
1507 |
Keep your hips level and avoid lifting your hips too high or sagging them too low. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
541 |
hamstrings |
266 |
266 |
body weight |
266 |
1507 |
Keep your hips level and avoid lifting your hips too high or sagging them too low. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
542 |
shoulders |
266 |
266 |
body weight |
266 |
1507 |
Keep your hips level and avoid lifting your hips too high or sagging them too low. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
543 |
triceps |
266 |
266 |
body weight |
266 |
1507 |
Keep your hips level and avoid lifting your hips too high or sagging them too low. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
539 |
glutes |
266 |
266 |
body weight |
266 |
1508 |
Maintain a steady breathing pattern throughout the exercise. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
540 |
quadriceps |
266 |
266 |
body weight |
266 |
1508 |
Maintain a steady breathing pattern throughout the exercise. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
541 |
hamstrings |
266 |
266 |
body weight |
266 |
1508 |
Maintain a steady breathing pattern throughout the exercise. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
542 |
shoulders |
266 |
266 |
body weight |
266 |
1508 |
Maintain a steady breathing pattern throughout the exercise. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
543 |
triceps |
266 |
266 |
body weight |
266 |
1508 |
Maintain a steady breathing pattern throughout the exercise. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
539 |
glutes |
266 |
266 |
body weight |
266 |
1509 |
Repeat for the desired number of repetitions. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
540 |
quadriceps |
266 |
266 |
body weight |
266 |
1509 |
Repeat for the desired number of repetitions. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
541 |
hamstrings |
266 |
266 |
body weight |
266 |
1509 |
Repeat for the desired number of repetitions. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
542 |
shoulders |
266 |
266 |
body weight |
266 |
1509 |
Repeat for the desired number of repetitions. |
266 |
| 266 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\bridge - mountain climber (cross body).gif |
bridge - mountain climber (cross body) |
543 |
triceps |
266 |
266 |
body weight |
266 |
1509 |
Repeat for the desired number of repetitions. |
266 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
544 |
quadriceps |
267 |
267 |
body weight |
267 |
1510 |
Start in a standing position with your feet shoulder-width apart. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
545 |
hamstrings |
267 |
267 |
body weight |
267 |
1510 |
Start in a standing position with your feet shoulder-width apart. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
546 |
calves |
267 |
267 |
body weight |
267 |
1510 |
Start in a standing position with your feet shoulder-width apart. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
547 |
shoulders |
267 |
267 |
body weight |
267 |
1510 |
Start in a standing position with your feet shoulder-width apart. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
548 |
chest |
267 |
267 |
body weight |
267 |
1510 |
Start in a standing position with your feet shoulder-width apart. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
544 |
quadriceps |
267 |
267 |
body weight |
267 |
1511 |
Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
545 |
hamstrings |
267 |
267 |
body weight |
267 |
1511 |
Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
546 |
calves |
267 |
267 |
body weight |
267 |
1511 |
Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
547 |
shoulders |
267 |
267 |
body weight |
267 |
1511 |
Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
548 |
chest |
267 |
267 |
body weight |
267 |
1511 |
Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
544 |
quadriceps |
267 |
267 |
body weight |
267 |
1512 |
Kick your feet back into a push-up position. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
545 |
hamstrings |
267 |
267 |
body weight |
267 |
1512 |
Kick your feet back into a push-up position. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
546 |
calves |
267 |
267 |
body weight |
267 |
1512 |
Kick your feet back into a push-up position. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
547 |
shoulders |
267 |
267 |
body weight |
267 |
1512 |
Kick your feet back into a push-up position. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
548 |
chest |
267 |
267 |
body weight |
267 |
1512 |
Kick your feet back into a push-up position. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
544 |
quadriceps |
267 |
267 |
body weight |
267 |
1513 |
Perform a push-up, keeping your body in a straight line. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
545 |
hamstrings |
267 |
267 |
body weight |
267 |
1513 |
Perform a push-up, keeping your body in a straight line. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
546 |
calves |
267 |
267 |
body weight |
267 |
1513 |
Perform a push-up, keeping your body in a straight line. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
547 |
shoulders |
267 |
267 |
body weight |
267 |
1513 |
Perform a push-up, keeping your body in a straight line. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
548 |
chest |
267 |
267 |
body weight |
267 |
1513 |
Perform a push-up, keeping your body in a straight line. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
544 |
quadriceps |
267 |
267 |
body weight |
267 |
1514 |
Jump your feet back into the squat position. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
545 |
hamstrings |
267 |
267 |
body weight |
267 |
1514 |
Jump your feet back into the squat position. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
546 |
calves |
267 |
267 |
body weight |
267 |
1514 |
Jump your feet back into the squat position. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
547 |
shoulders |
267 |
267 |
body weight |
267 |
1514 |
Jump your feet back into the squat position. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
548 |
chest |
267 |
267 |
body weight |
267 |
1514 |
Jump your feet back into the squat position. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
544 |
quadriceps |
267 |
267 |
body weight |
267 |
1515 |
Jump up explosively, reaching your arms overhead. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
545 |
hamstrings |
267 |
267 |
body weight |
267 |
1515 |
Jump up explosively, reaching your arms overhead. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
546 |
calves |
267 |
267 |
body weight |
267 |
1515 |
Jump up explosively, reaching your arms overhead. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
547 |
shoulders |
267 |
267 |
body weight |
267 |
1515 |
Jump up explosively, reaching your arms overhead. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
548 |
chest |
267 |
267 |
body weight |
267 |
1515 |
Jump up explosively, reaching your arms overhead. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
544 |
quadriceps |
267 |
267 |
body weight |
267 |
1516 |
Land softly and immediately lower back into a squat position to begin the next repetition. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
545 |
hamstrings |
267 |
267 |
body weight |
267 |
1516 |
Land softly and immediately lower back into a squat position to begin the next repetition. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
546 |
calves |
267 |
267 |
body weight |
267 |
1516 |
Land softly and immediately lower back into a squat position to begin the next repetition. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
547 |
shoulders |
267 |
267 |
body weight |
267 |
1516 |
Land softly and immediately lower back into a squat position to begin the next repetition. |
267 |
| 267 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\burpee.gif |
burpee |
548 |
chest |
267 |
267 |
body weight |
267 |
1516 |
Land softly and immediately lower back into a squat position to begin the next repetition. |
267 |
| 268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif |
butt-ups |
549 |
hip flexors |
268 |
268 |
body weight |
268 |
1517 |
Lie flat on your back with your knees bent and feet flat on the ground. |
268 |
| 268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif |
butt-ups |
550 |
lower back |
268 |
268 |
body weight |
268 |
1517 |
Lie flat on your back with your knees bent and feet flat on the ground. |
268 |
| 268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif |
butt-ups |
549 |
hip flexors |
268 |
268 |
body weight |
268 |
1518 |
Place your hands by your sides, palms facing down. |
268 |
| 268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif |
butt-ups |
550 |
lower back |
268 |
268 |
body weight |
268 |
1518 |
Place your hands by your sides, palms facing down. |
268 |
| 268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif |
butt-ups |
549 |
hip flexors |
268 |
268 |
body weight |
268 |
1519 |
Engaging your abs, lift your legs off the ground, bringing your knees towards your chest. |
268 |
| 268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif |
butt-ups |
550 |
lower back |
268 |
268 |
body weight |
268 |
1519 |
Engaging your abs, lift your legs off the ground, bringing your knees towards your chest. |
268 |
| 268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif |
butt-ups |
549 |
hip flexors |
268 |
268 |
body weight |
268 |
1520 |
At the top of the movement, squeeze your abs and pause for a moment. |
268 |
| 268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif |
butt-ups |
550 |
lower back |
268 |
268 |
body weight |
268 |
1520 |
At the top of the movement, squeeze your abs and pause for a moment. |
268 |
| 268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif |
butt-ups |
549 |
hip flexors |
268 |
268 |
body weight |
268 |
1521 |
Slowly lower your legs back down to the starting position. |
268 |
| 268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif |
butt-ups |
550 |
lower back |
268 |
268 |
body weight |
268 |
1521 |
Slowly lower your legs back down to the starting position. |
268 |
| 268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif |
butt-ups |
549 |
hip flexors |
268 |
268 |
body weight |
268 |
1522 |
Repeat for the desired number of repetitions. |
268 |
| 268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\butt-ups.gif |
butt-ups |
550 |
lower back |
268 |
268 |
body weight |
268 |
1522 |
Repeat for the desired number of repetitions. |
268 |
| 269 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif |
butterfly yoga pose |
551 |
hamstrings |
269 |
269 |
body weight |
269 |
1523 |
Sit on the floor with your legs extended in front of you. |
269 |
| 269 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif |
butterfly yoga pose |
552 |
groin |
269 |
269 |
body weight |
269 |
1523 |
Sit on the floor with your legs extended in front of you. |
269 |
| 269 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif |
butterfly yoga pose |
551 |
hamstrings |
269 |
269 |
body weight |
269 |
1524 |
Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides. |
269 |
| 269 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif |
butterfly yoga pose |
552 |
groin |
269 |
269 |
body weight |
269 |
1524 |
Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides. |
269 |
| 269 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif |
butterfly yoga pose |
551 |
hamstrings |
269 |
269 |
body weight |
269 |
1525 |
Hold onto your ankles or feet with your hands. |
269 |
| 269 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif |
butterfly yoga pose |
552 |
groin |
269 |
269 |
body weight |
269 |
1525 |
Hold onto your ankles or feet with your hands. |
269 |
| 269 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif |
butterfly yoga pose |
551 |
hamstrings |
269 |
269 |
body weight |
269 |
1526 |
Sit up tall and lengthen your spine. |
269 |
| 269 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif |
butterfly yoga pose |
552 |
groin |
269 |
269 |
body weight |
269 |
1526 |
Sit up tall and lengthen your spine. |
269 |
| 269 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif |
butterfly yoga pose |
551 |
hamstrings |
269 |
269 |
body weight |
269 |
1527 |
Gently press your knees down towards the floor, feeling a stretch in your inner thighs. |
269 |
| 269 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif |
butterfly yoga pose |
552 |
groin |
269 |
269 |
body weight |
269 |
1527 |
Gently press your knees down towards the floor, feeling a stretch in your inner thighs. |
269 |
| 269 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif |
butterfly yoga pose |
551 |
hamstrings |
269 |
269 |
body weight |
269 |
1528 |
Hold this position for a few breaths. |
269 |
| 269 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif |
butterfly yoga pose |
552 |
groin |
269 |
269 |
body weight |
269 |
1528 |
Hold this position for a few breaths. |
269 |
| 269 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif |
butterfly yoga pose |
551 |
hamstrings |
269 |
269 |
body weight |
269 |
1529 |
To release, slowly bring your knees back up and extend your legs. |
269 |
| 269 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\butterfly yoga pose.gif |
butterfly yoga pose |
552 |
groin |
269 |
269 |
body weight |
269 |
1529 |
To release, slowly bring your knees back up and extend your legs. |
269 |
| 270 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif |
cable alternate shoulder press |
553 |
triceps |
270 |
270 |
cable |
270 |
1530 |
Stand with your feet shoulder-width apart and grasp the handles of the cable machine with an overhand grip. |
270 |
| 270 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif |
cable alternate shoulder press |
554 |
upper back |
270 |
270 |
cable |
270 |
1530 |
Stand with your feet shoulder-width apart and grasp the handles of the cable machine with an overhand grip. |
270 |
| 270 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif |
cable alternate shoulder press |
553 |
triceps |
270 |
270 |
cable |
270 |
1531 |
Position your hands at shoulder height, with your palms facing forward. |
270 |
| 270 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif |
cable alternate shoulder press |
554 |
upper back |
270 |
270 |
cable |
270 |
1531 |
Position your hands at shoulder height, with your palms facing forward. |
270 |
| 270 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif |
cable alternate shoulder press |
553 |
triceps |
270 |
270 |
cable |
270 |
1532 |
Keep your core engaged and your back straight. |
270 |
| 270 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif |
cable alternate shoulder press |
554 |
upper back |
270 |
270 |
cable |
270 |
1532 |
Keep your core engaged and your back straight. |
270 |
| 270 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif |
cable alternate shoulder press |
553 |
triceps |
270 |
270 |
cable |
270 |
1533 |
Press one handle up and forward until your arm is fully extended. |
270 |
| 270 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif |
cable alternate shoulder press |
554 |
upper back |
270 |
270 |
cable |
270 |
1533 |
Press one handle up and forward until your arm is fully extended. |
270 |
| 270 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif |
cable alternate shoulder press |
553 |
triceps |
270 |
270 |
cable |
270 |
1534 |
Pause for a moment at the top, then slowly lower the handle back to the starting position. |
270 |
| 270 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif |
cable alternate shoulder press |
554 |
upper back |
270 |
270 |
cable |
270 |
1534 |
Pause for a moment at the top, then slowly lower the handle back to the starting position. |
270 |
| 270 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif |
cable alternate shoulder press |
553 |
triceps |
270 |
270 |
cable |
270 |
1535 |
Repeat with the other arm. |
270 |
| 270 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif |
cable alternate shoulder press |
554 |
upper back |
270 |
270 |
cable |
270 |
1535 |
Repeat with the other arm. |
270 |
| 270 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif |
cable alternate shoulder press |
553 |
triceps |
270 |
270 |
cable |
270 |
1536 |
Alternate between arms for the desired number of repetitions. |
270 |
| 270 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate shoulder press.gif |
cable alternate shoulder press |
554 |
upper back |
270 |
270 |
cable |
270 |
1536 |
Alternate between arms for the desired number of repetitions. |
270 |
| 271 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate triceps extension.gif |
cable alternate triceps extension |
555 |
shoulders |
271 |
271 |
cable |
271 |
1537 |
Stand facing the cable machine with your feet shoulder-width apart. |
271 |
| 271 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate triceps extension.gif |
cable alternate triceps extension |
555 |
shoulders |
271 |
271 |
cable |
271 |
1538 |
Hold the cable handle with your right hand and bring your arm up so that your upper arm is parallel to the ground and your elbow is bent at a 90-degree angle. |
271 |
| 271 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate triceps extension.gif |
cable alternate triceps extension |
555 |
shoulders |
271 |
271 |
cable |
271 |
1539 |
Keep your upper arm stationary and extend your forearm backward, fully straightening your arm. |
271 |
| 271 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate triceps extension.gif |
cable alternate triceps extension |
555 |
shoulders |
271 |
271 |
cable |
271 |
1540 |
Pause for a moment, then slowly return to the starting position. |
271 |
| 271 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate triceps extension.gif |
cable alternate triceps extension |
555 |
shoulders |
271 |
271 |
cable |
271 |
1541 |
Repeat with your left arm. |
271 |
| 271 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable alternate triceps extension.gif |
cable alternate triceps extension |
555 |
shoulders |
271 |
271 |
cable |
271 |
1542 |
Continue alternating arms for the desired number of repetitions. |
271 |
| 272 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif |
cable assisted inverse leg curl |
556 |
glutes |
272 |
272 |
cable |
272 |
1543 |
Adjust the cable machine so that the ankle attachment is at the lowest setting. |
272 |
| 272 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif |
cable assisted inverse leg curl |
557 |
calves |
272 |
272 |
cable |
272 |
1543 |
Adjust the cable machine so that the ankle attachment is at the lowest setting. |
272 |
| 272 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif |
cable assisted inverse leg curl |
556 |
glutes |
272 |
272 |
cable |
272 |
1544 |
Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles. |
272 |
| 272 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif |
cable assisted inverse leg curl |
557 |
calves |
272 |
272 |
cable |
272 |
1544 |
Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles. |
272 |
| 272 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif |
cable assisted inverse leg curl |
556 |
glutes |
272 |
272 |
cable |
272 |
1545 |
Hold onto the handles of the bench for stability. |
272 |
| 272 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif |
cable assisted inverse leg curl |
557 |
calves |
272 |
272 |
cable |
272 |
1545 |
Hold onto the handles of the bench for stability. |
272 |
| 272 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif |
cable assisted inverse leg curl |
556 |
glutes |
272 |
272 |
cable |
272 |
1546 |
Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees. |
272 |
| 272 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif |
cable assisted inverse leg curl |
557 |
calves |
272 |
272 |
cable |
272 |
1546 |
Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees. |
272 |
| 272 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif |
cable assisted inverse leg curl |
556 |
glutes |
272 |
272 |
cable |
272 |
1547 |
Pause for a moment at the top of the movement, squeezing your hamstrings. |
272 |
| 272 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif |
cable assisted inverse leg curl |
557 |
calves |
272 |
272 |
cable |
272 |
1547 |
Pause for a moment at the top of the movement, squeezing your hamstrings. |
272 |
| 272 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif |
cable assisted inverse leg curl |
556 |
glutes |
272 |
272 |
cable |
272 |
1548 |
Inhale and slowly lower your legs back to the starting position. |
272 |
| 272 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif |
cable assisted inverse leg curl |
557 |
calves |
272 |
272 |
cable |
272 |
1548 |
Inhale and slowly lower your legs back to the starting position. |
272 |
| 272 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif |
cable assisted inverse leg curl |
556 |
glutes |
272 |
272 |
cable |
272 |
1549 |
Repeat for the desired number of repetitions. |
272 |
| 272 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable assisted inverse leg curl.gif |
cable assisted inverse leg curl |
557 |
calves |
272 |
272 |
cable |
272 |
1549 |
Repeat for the desired number of repetitions. |
272 |
| 273 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif |
cable bar lateral pulldown |
558 |
biceps |
273 |
273 |
cable |
273 |
1550 |
Adjust the cable pulley to a high position and attach a straight bar. |
273 |
| 273 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif |
cable bar lateral pulldown |
559 |
rhomboids |
273 |
273 |
cable |
273 |
1550 |
Adjust the cable pulley to a high position and attach a straight bar. |
273 |
| 273 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif |
cable bar lateral pulldown |
560 |
rear deltoids |
273 |
273 |
cable |
273 |
1550 |
Adjust the cable pulley to a high position and attach a straight bar. |
273 |
| 273 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif |
cable bar lateral pulldown |
558 |
biceps |
273 |
273 |
cable |
273 |
1551 |
Sit facing the cable machine with your feet flat on the ground and your knees slightly bent. |
273 |
| 273 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif |
cable bar lateral pulldown |
559 |
rhomboids |
273 |
273 |
cable |
273 |
1551 |
Sit facing the cable machine with your feet flat on the ground and your knees slightly bent. |
273 |
| 273 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif |
cable bar lateral pulldown |
560 |
rear deltoids |
273 |
273 |
cable |
273 |
1551 |
Sit facing the cable machine with your feet flat on the ground and your knees slightly bent. |
273 |
| 273 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif |
cable bar lateral pulldown |
558 |
biceps |
273 |
273 |
cable |
273 |
1552 |
Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. |
273 |
| 273 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif |
cable bar lateral pulldown |
559 |
rhomboids |
273 |
273 |
cable |
273 |
1552 |
Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. |
273 |
| 273 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif |
cable bar lateral pulldown |
560 |
rear deltoids |
273 |
273 |
cable |
273 |
1552 |
Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. |
273 |
| 273 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif |
cable bar lateral pulldown |
558 |
biceps |
273 |
273 |
cable |
273 |
1553 |
Lean back slightly and keep your chest up, maintaining a slight arch in your lower back. |
273 |
| 273 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif |
cable bar lateral pulldown |
559 |
rhomboids |
273 |
273 |
cable |
273 |
1553 |
Lean back slightly and keep your chest up, maintaining a slight arch in your lower back. |
273 |
| 273 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif |
cable bar lateral pulldown |
560 |
rear deltoids |
273 |
273 |
cable |
273 |
1553 |
Lean back slightly and keep your chest up, maintaining a slight arch in your lower back. |
273 |
| 273 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif |
cable bar lateral pulldown |
558 |
biceps |
273 |
273 |
cable |
273 |
1554 |
Pull the bar down towards your chest, leading with your elbows and squeezing your shoulder blades together. |
273 |
| 273 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif |
cable bar lateral pulldown |
559 |
rhomboids |
273 |
273 |
cable |
273 |
1554 |
Pull the bar down towards your chest, leading with your elbows and squeezing your shoulder blades together. |
273 |
| 273 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif |
cable bar lateral pulldown |
560 |
rear deltoids |
273 |
273 |
cable |
273 |
1554 |
Pull the bar down towards your chest, leading with your elbows and squeezing your shoulder blades together. |
273 |
| 273 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif |
cable bar lateral pulldown |
558 |
biceps |
273 |
273 |
cable |
273 |
1555 |
Pause for a moment at the bottom of the movement, then slowly return the bar to the starting position. |
273 |
| 273 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif |
cable bar lateral pulldown |
559 |
rhomboids |
273 |
273 |
cable |
273 |
1555 |
Pause for a moment at the bottom of the movement, then slowly return the bar to the starting position. |
273 |
| 273 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif |
cable bar lateral pulldown |
560 |
rear deltoids |
273 |
273 |
cable |
273 |
1555 |
Pause for a moment at the bottom of the movement, then slowly return the bar to the starting position. |
273 |
| 273 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif |
cable bar lateral pulldown |
558 |
biceps |
273 |
273 |
cable |
273 |
1556 |
Repeat for the desired number of repetitions. |
273 |
| 273 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif |
cable bar lateral pulldown |
559 |
rhomboids |
273 |
273 |
cable |
273 |
1556 |
Repeat for the desired number of repetitions. |
273 |
| 273 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bar lateral pulldown.gif |
cable bar lateral pulldown |
560 |
rear deltoids |
273 |
273 |
cable |
273 |
1556 |
Repeat for the desired number of repetitions. |
273 |
| 274 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif |
cable bench press |
561 |
triceps |
274 |
274 |
cable |
274 |
1557 |
Adjust the cable machine to chest height and attach the handles. |
274 |
| 274 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif |
cable bench press |
562 |
shoulders |
274 |
274 |
cable |
274 |
1557 |
Adjust the cable machine to chest height and attach the handles. |
274 |
| 274 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif |
cable bench press |
561 |
triceps |
274 |
274 |
cable |
274 |
1558 |
Stand facing away from the machine with your feet shoulder-width apart. |
274 |
| 274 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif |
cable bench press |
562 |
shoulders |
274 |
274 |
cable |
274 |
1558 |
Stand facing away from the machine with your feet shoulder-width apart. |
274 |
| 274 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif |
cable bench press |
561 |
triceps |
274 |
274 |
cable |
274 |
1559 |
Grasp the handles with an overhand grip and step forward to create tension in the cables. |
274 |
| 274 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif |
cable bench press |
562 |
shoulders |
274 |
274 |
cable |
274 |
1559 |
Grasp the handles with an overhand grip and step forward to create tension in the cables. |
274 |
| 274 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif |
cable bench press |
561 |
triceps |
274 |
274 |
cable |
274 |
1560 |
Position your feet firmly on the ground and engage your core. |
274 |
| 274 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif |
cable bench press |
562 |
shoulders |
274 |
274 |
cable |
274 |
1560 |
Position your feet firmly on the ground and engage your core. |
274 |
| 274 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif |
cable bench press |
561 |
triceps |
274 |
274 |
cable |
274 |
1561 |
Bend your elbows and bring your hands to shoulder level, keeping your elbows at a 90-degree angle. |
274 |
| 274 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif |
cable bench press |
562 |
shoulders |
274 |
274 |
cable |
274 |
1561 |
Bend your elbows and bring your hands to shoulder level, keeping your elbows at a 90-degree angle. |
274 |
| 274 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif |
cable bench press |
561 |
triceps |
274 |
274 |
cable |
274 |
1562 |
Push the handles forward, extending your arms fully in front of you. |
274 |
| 274 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif |
cable bench press |
562 |
shoulders |
274 |
274 |
cable |
274 |
1562 |
Push the handles forward, extending your arms fully in front of you. |
274 |
| 274 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif |
cable bench press |
561 |
triceps |
274 |
274 |
cable |
274 |
1563 |
Pause for a moment, then slowly reverse the movement, bringing your hands back to shoulder level. |
274 |
| 274 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif |
cable bench press |
562 |
shoulders |
274 |
274 |
cable |
274 |
1563 |
Pause for a moment, then slowly reverse the movement, bringing your hands back to shoulder level. |
274 |
| 274 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif |
cable bench press |
561 |
triceps |
274 |
274 |
cable |
274 |
1564 |
Repeat for the desired number of repetitions. |
274 |
| 274 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable bench press.gif |
cable bench press |
562 |
shoulders |
274 |
274 |
cable |
274 |
1564 |
Repeat for the desired number of repetitions. |
274 |
| 275 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable close grip curl.gif |
cable close grip curl |
563 |
forearms |
275 |
275 |
cable |
275 |
1565 |
Attach a straight bar to a low pulley cable machine. |
275 |
| 275 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable close grip curl.gif |
cable close grip curl |
563 |
forearms |
275 |
275 |
cable |
275 |
1566 |
Stand facing the machine with your feet shoulder-width apart and your knees slightly bent. |
275 |
| 275 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable close grip curl.gif |
cable close grip curl |
563 |
forearms |
275 |
275 |
cable |
275 |
1567 |
Grasp the bar with an underhand grip, hands shoulder-width apart. |
275 |
| 275 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable close grip curl.gif |
cable close grip curl |
563 |
forearms |
275 |
275 |
cable |
275 |
1568 |
Keep your elbows close to your sides and your upper arms stationary throughout the exercise. |
275 |
| 275 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable close grip curl.gif |
cable close grip curl |
563 |
forearms |
275 |
275 |
cable |
275 |
1569 |
Exhale and curl the bar up towards your shoulders, contracting your biceps. |
275 |
| 275 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable close grip curl.gif |
cable close grip curl |
563 |
forearms |
275 |
275 |
cable |
275 |
1570 |
Pause for a moment at the top of the movement, squeezing your biceps. |
275 |
| 275 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable close grip curl.gif |
cable close grip curl |
563 |
forearms |
275 |
275 |
cable |
275 |
1571 |
Inhale and slowly lower the bar back to the starting position, fully extending your arms. |
275 |
| 275 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable close grip curl.gif |
cable close grip curl |
563 |
forearms |
275 |
275 |
cable |
275 |
1572 |
Repeat for the desired number of repetitions. |
275 |
| 276 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable concentration curl.gif |
cable concentration curl |
564 |
forearms |
276 |
276 |
cable |
276 |
1573 |
Sit on a bench or chair with your feet flat on the floor and your knees slightly bent. |
276 |
| 276 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable concentration curl.gif |
cable concentration curl |
564 |
forearms |
276 |
276 |
cable |
276 |
1574 |
Hold the cable handle with an underhand grip and rest your elbow against the inside of your thigh. |
276 |
| 276 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable concentration curl.gif |
cable concentration curl |
564 |
forearms |
276 |
276 |
cable |
276 |
1575 |
Keeping your upper arm stationary, exhale and curl the cable handle towards your shoulder while contracting your biceps. |
276 |
| 276 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable concentration curl.gif |
cable concentration curl |
564 |
forearms |
276 |
276 |
cable |
276 |
1576 |
Pause for a moment at the top of the movement, then inhale and slowly lower the cable handle back to the starting position. |
276 |
| 276 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable concentration curl.gif |
cable concentration curl |
564 |
forearms |
276 |
276 |
cable |
276 |
1577 |
Repeat for the desired number of repetitions, then switch arms. |
276 |
| 277 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable concentration extension (on knee).gif |
cable concentration extension (on knee) |
565 |
forearms |
277 |
277 |
cable |
277 |
1578 |
Sit on a bench or chair with your knees bent and feet flat on the ground. |
277 |
| 277 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable concentration extension (on knee).gif |
cable concentration extension (on knee) |
565 |
forearms |
277 |
277 |
cable |
277 |
1579 |
Hold the cable handle with your right hand and place your elbow on the inside of your right knee. |
277 |
| 277 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable concentration extension (on knee).gif |
cable concentration extension (on knee) |
565 |
forearms |
277 |
277 |
cable |
277 |
1580 |
Extend your arm fully, keeping your elbow stationary and close to your knee. |
277 |
| 277 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable concentration extension (on knee).gif |
cable concentration extension (on knee) |
565 |
forearms |
277 |
277 |
cable |
277 |
1581 |
Pause for a moment at the top, then slowly lower your arm back to the starting position. |
277 |
| 277 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable concentration extension (on knee).gif |
cable concentration extension (on knee) |
565 |
forearms |
277 |
277 |
cable |
277 |
1582 |
Repeat for the desired number of repetitions, then switch sides. |
277 |
| 278 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif |
cable cross-over lateral pulldown |
566 |
biceps |
278 |
278 |
cable |
278 |
1583 |
Attach a cable handle to each side of a cable machine at shoulder height. |
278 |
| 278 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif |
cable cross-over lateral pulldown |
567 |
rhomboids |
278 |
278 |
cable |
278 |
1583 |
Attach a cable handle to each side of a cable machine at shoulder height. |
278 |
| 278 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif |
cable cross-over lateral pulldown |
568 |
rear deltoids |
278 |
278 |
cable |
278 |
1583 |
Attach a cable handle to each side of a cable machine at shoulder height. |
278 |
| 278 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif |
cable cross-over lateral pulldown |
566 |
biceps |
278 |
278 |
cable |
278 |
1584 |
Stand in the middle of the machine with your feet shoulder-width apart. |
278 |
| 278 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif |
cable cross-over lateral pulldown |
567 |
rhomboids |
278 |
278 |
cable |
278 |
1584 |
Stand in the middle of the machine with your feet shoulder-width apart. |
278 |
| 278 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif |
cable cross-over lateral pulldown |
568 |
rear deltoids |
278 |
278 |
cable |
278 |
1584 |
Stand in the middle of the machine with your feet shoulder-width apart. |
278 |
| 278 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif |
cable cross-over lateral pulldown |
566 |
biceps |
278 |
278 |
cable |
278 |
1585 |
Grasp the handles with an overhand grip and step back to create tension in the cables. |
278 |
| 278 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif |
cable cross-over lateral pulldown |
567 |
rhomboids |
278 |
278 |
cable |
278 |
1585 |
Grasp the handles with an overhand grip and step back to create tension in the cables. |
278 |
| 278 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif |
cable cross-over lateral pulldown |
568 |
rear deltoids |
278 |
278 |
cable |
278 |
1585 |
Grasp the handles with an overhand grip and step back to create tension in the cables. |
278 |
| 278 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif |
cable cross-over lateral pulldown |
566 |
biceps |
278 |
278 |
cable |
278 |
1586 |
Lean forward slightly from the hips, keeping your back straight and your chest up. |
278 |
| 278 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif |
cable cross-over lateral pulldown |
567 |
rhomboids |
278 |
278 |
cable |
278 |
1586 |
Lean forward slightly from the hips, keeping your back straight and your chest up. |
278 |
| 278 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif |
cable cross-over lateral pulldown |
568 |
rear deltoids |
278 |
278 |
cable |
278 |
1586 |
Lean forward slightly from the hips, keeping your back straight and your chest up. |
278 |
| 278 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif |
cable cross-over lateral pulldown |
566 |
biceps |
278 |
278 |
cable |
278 |
1587 |
Pull the handles down and across your body, squeezing your shoulder blades together. |
278 |
| 278 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif |
cable cross-over lateral pulldown |
567 |
rhomboids |
278 |
278 |
cable |
278 |
1587 |
Pull the handles down and across your body, squeezing your shoulder blades together. |
278 |
| 278 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif |
cable cross-over lateral pulldown |
568 |
rear deltoids |
278 |
278 |
cable |
278 |
1587 |
Pull the handles down and across your body, squeezing your shoulder blades together. |
278 |
| 278 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif |
cable cross-over lateral pulldown |
566 |
biceps |
278 |
278 |
cable |
278 |
1588 |
Pause for a moment at the bottom of the movement, then slowly return to the starting position. |
278 |
| 278 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif |
cable cross-over lateral pulldown |
567 |
rhomboids |
278 |
278 |
cable |
278 |
1588 |
Pause for a moment at the bottom of the movement, then slowly return to the starting position. |
278 |
| 278 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif |
cable cross-over lateral pulldown |
568 |
rear deltoids |
278 |
278 |
cable |
278 |
1588 |
Pause for a moment at the bottom of the movement, then slowly return to the starting position. |
278 |
| 278 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif |
cable cross-over lateral pulldown |
566 |
biceps |
278 |
278 |
cable |
278 |
1589 |
Repeat for the desired number of repetitions. |
278 |
| 278 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif |
cable cross-over lateral pulldown |
567 |
rhomboids |
278 |
278 |
cable |
278 |
1589 |
Repeat for the desired number of repetitions. |
278 |
| 278 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over lateral pulldown.gif |
cable cross-over lateral pulldown |
568 |
rear deltoids |
278 |
278 |
cable |
278 |
1589 |
Repeat for the desired number of repetitions. |
278 |
| 279 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif |
cable cross-over revers fly |
569 |
rhomboids |
279 |
279 |
cable |
279 |
1590 |
Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine. |
279 |
| 279 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif |
cable cross-over revers fly |
570 |
trapezius |
279 |
279 |
cable |
279 |
1590 |
Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine. |
279 |
| 279 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif |
cable cross-over revers fly |
569 |
rhomboids |
279 |
279 |
cable |
279 |
1591 |
Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart. |
279 |
| 279 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif |
cable cross-over revers fly |
570 |
trapezius |
279 |
279 |
cable |
279 |
1591 |
Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart. |
279 |
| 279 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif |
cable cross-over revers fly |
569 |
rhomboids |
279 |
279 |
cable |
279 |
1592 |
Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged. |
279 |
| 279 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif |
cable cross-over revers fly |
570 |
trapezius |
279 |
279 |
cable |
279 |
1592 |
Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged. |
279 |
| 279 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif |
cable cross-over revers fly |
569 |
rhomboids |
279 |
279 |
cable |
279 |
1593 |
With your arms extended out to the sides and slightly bent at the elbows, exhale and squeeze your shoulder blades together as you pull the cables back and upward in a reverse fly motion. |
279 |
| 279 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif |
cable cross-over revers fly |
570 |
trapezius |
279 |
279 |
cable |
279 |
1593 |
With your arms extended out to the sides and slightly bent at the elbows, exhale and squeeze your shoulder blades together as you pull the cables back and upward in a reverse fly motion. |
279 |
| 279 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif |
cable cross-over revers fly |
569 |
rhomboids |
279 |
279 |
cable |
279 |
1594 |
Pause for a moment at the peak contraction, then inhale and slowly return to the starting position. |
279 |
| 279 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif |
cable cross-over revers fly |
570 |
trapezius |
279 |
279 |
cable |
279 |
1594 |
Pause for a moment at the peak contraction, then inhale and slowly return to the starting position. |
279 |
| 279 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif |
cable cross-over revers fly |
569 |
rhomboids |
279 |
279 |
cable |
279 |
1595 |
Repeat for the desired number of repetitions. |
279 |
| 279 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over revers fly.gif |
cable cross-over revers fly |
570 |
trapezius |
279 |
279 |
cable |
279 |
1595 |
Repeat for the desired number of repetitions. |
279 |
| 280 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif |
cable cross-over variation |
571 |
deltoids |
280 |
280 |
cable |
280 |
1596 |
Adjust the cable pulleys to chest height. |
280 |
| 280 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif |
cable cross-over variation |
572 |
triceps |
280 |
280 |
cable |
280 |
1596 |
Adjust the cable pulleys to chest height. |
280 |
| 280 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif |
cable cross-over variation |
571 |
deltoids |
280 |
280 |
cable |
280 |
1597 |
Stand in the center of the cable machine with one foot in front of the other. |
280 |
| 280 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif |
cable cross-over variation |
572 |
triceps |
280 |
280 |
cable |
280 |
1597 |
Stand in the center of the cable machine with one foot in front of the other. |
280 |
| 280 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif |
cable cross-over variation |
571 |
deltoids |
280 |
280 |
cable |
280 |
1598 |
Grasp the handles with your palms facing down and your arms extended out to the sides. |
280 |
| 280 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif |
cable cross-over variation |
572 |
triceps |
280 |
280 |
cable |
280 |
1598 |
Grasp the handles with your palms facing down and your arms extended out to the sides. |
280 |
| 280 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif |
cable cross-over variation |
571 |
deltoids |
280 |
280 |
cable |
280 |
1599 |
Take a step forward, keeping your arms slightly bent. |
280 |
| 280 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif |
cable cross-over variation |
572 |
triceps |
280 |
280 |
cable |
280 |
1599 |
Take a step forward, keeping your arms slightly bent. |
280 |
| 280 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif |
cable cross-over variation |
571 |
deltoids |
280 |
280 |
cable |
280 |
1600 |
With a slight bend in your elbows, bring your hands together in front of your chest. |
280 |
| 280 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif |
cable cross-over variation |
572 |
triceps |
280 |
280 |
cable |
280 |
1600 |
With a slight bend in your elbows, bring your hands together in front of your chest. |
280 |
| 280 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif |
cable cross-over variation |
571 |
deltoids |
280 |
280 |
cable |
280 |
1601 |
Pause for a moment, then slowly return your arms back to the starting position. |
280 |
| 280 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif |
cable cross-over variation |
572 |
triceps |
280 |
280 |
cable |
280 |
1601 |
Pause for a moment, then slowly return your arms back to the starting position. |
280 |
| 280 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif |
cable cross-over variation |
571 |
deltoids |
280 |
280 |
cable |
280 |
1602 |
Repeat for the desired number of repetitions. |
280 |
| 280 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable cross-over variation.gif |
cable cross-over variation |
572 |
triceps |
280 |
280 |
cable |
280 |
1602 |
Repeat for the desired number of repetitions. |
280 |
| 281 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable curl.gif |
cable curl |
573 |
forearms |
281 |
281 |
cable |
281 |
1603 |
Stand facing the cable machine with your feet shoulder-width apart. |
281 |
| 281 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable curl.gif |
cable curl |
573 |
forearms |
281 |
281 |
cable |
281 |
1604 |
Grasp the cable attachment with an underhand grip, palms facing up. |
281 |
| 281 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable curl.gif |
cable curl |
573 |
forearms |
281 |
281 |
cable |
281 |
1605 |
Keep your elbows close to your sides and your upper arms stationary. |
281 |
| 281 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable curl.gif |
cable curl |
573 |
forearms |
281 |
281 |
cable |
281 |
1606 |
Exhale and curl the cable attachment towards your shoulders, contracting your biceps. |
281 |
| 281 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable curl.gif |
cable curl |
573 |
forearms |
281 |
281 |
cable |
281 |
1607 |
Pause for a moment at the top of the movement, squeezing your biceps. |
281 |
| 281 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable curl.gif |
cable curl |
573 |
forearms |
281 |
281 |
cable |
281 |
1608 |
Inhale and slowly lower the cable attachment back to the starting position. |
281 |
| 281 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable curl.gif |
cable curl |
573 |
forearms |
281 |
281 |
cable |
281 |
1609 |
Repeat for the desired number of repetitions. |
281 |
| 282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif |
cable deadlift |
574 |
hamstrings |
282 |
282 |
cable |
282 |
1610 |
Stand facing the cable machine with your feet shoulder-width apart. |
282 |
| 282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif |
cable deadlift |
575 |
quadriceps |
282 |
282 |
cable |
282 |
1610 |
Stand facing the cable machine with your feet shoulder-width apart. |
282 |
| 282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif |
cable deadlift |
576 |
lower back |
282 |
282 |
cable |
282 |
1610 |
Stand facing the cable machine with your feet shoulder-width apart. |
282 |
| 282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif |
cable deadlift |
574 |
hamstrings |
282 |
282 |
cable |
282 |
1611 |
Bend at the hips and knees, lowering your torso until your back is parallel to the ground. |
282 |
| 282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif |
cable deadlift |
575 |
quadriceps |
282 |
282 |
cable |
282 |
1611 |
Bend at the hips and knees, lowering your torso until your back is parallel to the ground. |
282 |
| 282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif |
cable deadlift |
576 |
lower back |
282 |
282 |
cable |
282 |
1611 |
Bend at the hips and knees, lowering your torso until your back is parallel to the ground. |
282 |
| 282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif |
cable deadlift |
574 |
hamstrings |
282 |
282 |
cable |
282 |
1612 |
Grasp the cable handles with an overhand grip, keeping your arms straight and your shoulders back. |
282 |
| 282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif |
cable deadlift |
575 |
quadriceps |
282 |
282 |
cable |
282 |
1612 |
Grasp the cable handles with an overhand grip, keeping your arms straight and your shoulders back. |
282 |
| 282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif |
cable deadlift |
576 |
lower back |
282 |
282 |
cable |
282 |
1612 |
Grasp the cable handles with an overhand grip, keeping your arms straight and your shoulders back. |
282 |
| 282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif |
cable deadlift |
574 |
hamstrings |
282 |
282 |
cable |
282 |
1613 |
Engage your glutes and hamstrings to lift the cable handles, extending your hips and standing up straight. |
282 |
| 282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif |
cable deadlift |
575 |
quadriceps |
282 |
282 |
cable |
282 |
1613 |
Engage your glutes and hamstrings to lift the cable handles, extending your hips and standing up straight. |
282 |
| 282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif |
cable deadlift |
576 |
lower back |
282 |
282 |
cable |
282 |
1613 |
Engage your glutes and hamstrings to lift the cable handles, extending your hips and standing up straight. |
282 |
| 282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif |
cable deadlift |
574 |
hamstrings |
282 |
282 |
cable |
282 |
1614 |
Pause for a moment at the top, then slowly lower the cable handles back down to the starting position. |
282 |
| 282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif |
cable deadlift |
575 |
quadriceps |
282 |
282 |
cable |
282 |
1614 |
Pause for a moment at the top, then slowly lower the cable handles back down to the starting position. |
282 |
| 282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif |
cable deadlift |
576 |
lower back |
282 |
282 |
cable |
282 |
1614 |
Pause for a moment at the top, then slowly lower the cable handles back down to the starting position. |
282 |
| 282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif |
cable deadlift |
574 |
hamstrings |
282 |
282 |
cable |
282 |
1615 |
Repeat for the desired number of repetitions. |
282 |
| 282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif |
cable deadlift |
575 |
quadriceps |
282 |
282 |
cable |
282 |
1615 |
Repeat for the desired number of repetitions. |
282 |
| 282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable deadlift.gif |
cable deadlift |
576 |
lower back |
282 |
282 |
cable |
282 |
1615 |
Repeat for the desired number of repetitions. |
282 |
| 283 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif |
cable decline fly |
577 |
shoulders |
283 |
283 |
cable |
283 |
1616 |
Adjust the cable machine to a decline position. |
283 |
| 283 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif |
cable decline fly |
578 |
triceps |
283 |
283 |
cable |
283 |
1616 |
Adjust the cable machine to a decline position. |
283 |
| 283 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif |
cable decline fly |
577 |
shoulders |
283 |
283 |
cable |
283 |
1617 |
Stand facing away from the machine with your feet shoulder-width apart. |
283 |
| 283 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif |
cable decline fly |
578 |
triceps |
283 |
283 |
cable |
283 |
1617 |
Stand facing away from the machine with your feet shoulder-width apart. |
283 |
| 283 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif |
cable decline fly |
577 |
shoulders |
283 |
283 |
cable |
283 |
1618 |
Hold the handles with your palms facing forward and your arms extended straight out in front of you. |
283 |
| 283 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif |
cable decline fly |
578 |
triceps |
283 |
283 |
cable |
283 |
1618 |
Hold the handles with your palms facing forward and your arms extended straight out in front of you. |
283 |
| 283 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif |
cable decline fly |
577 |
shoulders |
283 |
283 |
cable |
283 |
1619 |
Keeping a slight bend in your elbows, open your arms out to the sides in a controlled motion. |
283 |
| 283 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif |
cable decline fly |
578 |
triceps |
283 |
283 |
cable |
283 |
1619 |
Keeping a slight bend in your elbows, open your arms out to the sides in a controlled motion. |
283 |
| 283 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif |
cable decline fly |
577 |
shoulders |
283 |
283 |
cable |
283 |
1620 |
Pause for a moment at the fully extended position, then slowly return to the starting position. |
283 |
| 283 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif |
cable decline fly |
578 |
triceps |
283 |
283 |
cable |
283 |
1620 |
Pause for a moment at the fully extended position, then slowly return to the starting position. |
283 |
| 283 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif |
cable decline fly |
577 |
shoulders |
283 |
283 |
cable |
283 |
1621 |
Repeat for the desired number of repetitions. |
283 |
| 283 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline fly.gif |
cable decline fly |
578 |
triceps |
283 |
283 |
cable |
283 |
1621 |
Repeat for the desired number of repetitions. |
283 |
| 284 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif |
cable decline one arm press |
579 |
triceps |
284 |
284 |
cable |
284 |
1622 |
Adjust the cable machine to a decline position. |
284 |
| 284 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif |
cable decline one arm press |
580 |
shoulders |
284 |
284 |
cable |
284 |
1622 |
Adjust the cable machine to a decline position. |
284 |
| 284 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif |
cable decline one arm press |
579 |
triceps |
284 |
284 |
cable |
284 |
1623 |
Stand facing away from the machine and grab the handle with one hand. |
284 |
| 284 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif |
cable decline one arm press |
580 |
shoulders |
284 |
284 |
cable |
284 |
1623 |
Stand facing away from the machine and grab the handle with one hand. |
284 |
| 284 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif |
cable decline one arm press |
579 |
triceps |
284 |
284 |
cable |
284 |
1624 |
Position yourself with your back against the decline bench and your arm extended straight in front of you. |
284 |
| 284 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif |
cable decline one arm press |
580 |
shoulders |
284 |
284 |
cable |
284 |
1624 |
Position yourself with your back against the decline bench and your arm extended straight in front of you. |
284 |
| 284 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif |
cable decline one arm press |
579 |
triceps |
284 |
284 |
cable |
284 |
1625 |
Bend your elbow and lower the handle towards your chest while keeping your upper arm stationary. |
284 |
| 284 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif |
cable decline one arm press |
580 |
shoulders |
284 |
284 |
cable |
284 |
1625 |
Bend your elbow and lower the handle towards your chest while keeping your upper arm stationary. |
284 |
| 284 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif |
cable decline one arm press |
579 |
triceps |
284 |
284 |
cable |
284 |
1626 |
Pause for a moment at the bottom, then push the handle back up to the starting position. |
284 |
| 284 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif |
cable decline one arm press |
580 |
shoulders |
284 |
284 |
cable |
284 |
1626 |
Pause for a moment at the bottom, then push the handle back up to the starting position. |
284 |
| 284 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif |
cable decline one arm press |
579 |
triceps |
284 |
284 |
cable |
284 |
1627 |
Repeat for the desired number of repetitions, then switch arms. |
284 |
| 284 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline one arm press.gif |
cable decline one arm press |
580 |
shoulders |
284 |
284 |
cable |
284 |
1627 |
Repeat for the desired number of repetitions, then switch arms. |
284 |
| 285 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif |
cable decline press |
581 |
triceps |
285 |
285 |
cable |
285 |
1628 |
Adjust the cable machine to a decline position. |
285 |
| 285 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif |
cable decline press |
582 |
shoulders |
285 |
285 |
cable |
285 |
1628 |
Adjust the cable machine to a decline position. |
285 |
| 285 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif |
cable decline press |
581 |
triceps |
285 |
285 |
cable |
285 |
1629 |
Sit on the decline bench facing the cable machine. |
285 |
| 285 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif |
cable decline press |
582 |
shoulders |
285 |
285 |
cable |
285 |
1629 |
Sit on the decline bench facing the cable machine. |
285 |
| 285 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif |
cable decline press |
581 |
triceps |
285 |
285 |
cable |
285 |
1630 |
Grasp the handles with an overhand grip and position them at chest level. |
285 |
| 285 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif |
cable decline press |
582 |
shoulders |
285 |
285 |
cable |
285 |
1630 |
Grasp the handles with an overhand grip and position them at chest level. |
285 |
| 285 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif |
cable decline press |
581 |
triceps |
285 |
285 |
cable |
285 |
1631 |
Keep your feet flat on the ground and your back firmly against the bench. |
285 |
| 285 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif |
cable decline press |
582 |
shoulders |
285 |
285 |
cable |
285 |
1631 |
Keep your feet flat on the ground and your back firmly against the bench. |
285 |
| 285 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif |
cable decline press |
581 |
triceps |
285 |
285 |
cable |
285 |
1632 |
Exhale and push the handles away from your body, extending your arms fully. |
285 |
| 285 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif |
cable decline press |
582 |
shoulders |
285 |
285 |
cable |
285 |
1632 |
Exhale and push the handles away from your body, extending your arms fully. |
285 |
| 285 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif |
cable decline press |
581 |
triceps |
285 |
285 |
cable |
285 |
1633 |
Pause for a moment at the end of the movement, squeezing your chest muscles. |
285 |
| 285 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif |
cable decline press |
582 |
shoulders |
285 |
285 |
cable |
285 |
1633 |
Pause for a moment at the end of the movement, squeezing your chest muscles. |
285 |
| 285 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif |
cable decline press |
581 |
triceps |
285 |
285 |
cable |
285 |
1634 |
Inhale and slowly return the handles back to the starting position. |
285 |
| 285 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif |
cable decline press |
582 |
shoulders |
285 |
285 |
cable |
285 |
1634 |
Inhale and slowly return the handles back to the starting position. |
285 |
| 285 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif |
cable decline press |
581 |
triceps |
285 |
285 |
cable |
285 |
1635 |
Repeat for the desired number of repetitions. |
285 |
| 285 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline press.gif |
cable decline press |
582 |
shoulders |
285 |
285 |
cable |
285 |
1635 |
Repeat for the desired number of repetitions. |
285 |
| 286 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif |
cable decline seated wide-grip row |
583 |
biceps |
286 |
286 |
cable |
286 |
1636 |
Sit on the decline bench facing the cable machine with your feet securely placed on the footrests. |
286 |
| 286 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif |
cable decline seated wide-grip row |
584 |
forearms |
286 |
286 |
cable |
286 |
1636 |
Sit on the decline bench facing the cable machine with your feet securely placed on the footrests. |
286 |
| 286 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif |
cable decline seated wide-grip row |
583 |
biceps |
286 |
286 |
cable |
286 |
1637 |
Grasp the cable attachment with a wide overhand grip, palms facing down. |
286 |
| 286 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif |
cable decline seated wide-grip row |
584 |
forearms |
286 |
286 |
cable |
286 |
1637 |
Grasp the cable attachment with a wide overhand grip, palms facing down. |
286 |
| 286 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif |
cable decline seated wide-grip row |
583 |
biceps |
286 |
286 |
cable |
286 |
1638 |
Lean back slightly, keeping your back straight and your core engaged. |
286 |
| 286 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif |
cable decline seated wide-grip row |
584 |
forearms |
286 |
286 |
cable |
286 |
1638 |
Lean back slightly, keeping your back straight and your core engaged. |
286 |
| 286 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif |
cable decline seated wide-grip row |
583 |
biceps |
286 |
286 |
cable |
286 |
1639 |
Pull the cable towards your lower chest, squeezing your shoulder blades together. |
286 |
| 286 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif |
cable decline seated wide-grip row |
584 |
forearms |
286 |
286 |
cable |
286 |
1639 |
Pull the cable towards your lower chest, squeezing your shoulder blades together. |
286 |
| 286 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif |
cable decline seated wide-grip row |
583 |
biceps |
286 |
286 |
cable |
286 |
1640 |
Pause for a moment at the peak of the contraction, then slowly release the cable back to the starting position. |
286 |
| 286 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif |
cable decline seated wide-grip row |
584 |
forearms |
286 |
286 |
cable |
286 |
1640 |
Pause for a moment at the peak of the contraction, then slowly release the cable back to the starting position. |
286 |
| 286 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif |
cable decline seated wide-grip row |
583 |
biceps |
286 |
286 |
cable |
286 |
1641 |
Repeat for the desired number of repetitions. |
286 |
| 286 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable decline seated wide-grip row.gif |
cable decline seated wide-grip row |
584 |
forearms |
286 |
286 |
cable |
286 |
1641 |
Repeat for the desired number of repetitions. |
286 |
| 287 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable drag curl.gif |
cable drag curl |
585 |
forearms |
287 |
287 |
cable |
287 |
1642 |
Stand facing a cable machine with your feet shoulder-width apart. |
287 |
| 287 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable drag curl.gif |
cable drag curl |
585 |
forearms |
287 |
287 |
cable |
287 |
1643 |
Grasp the cable attachment with an underhand grip, palms facing up, and arms fully extended. |
287 |
| 287 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable drag curl.gif |
cable drag curl |
585 |
forearms |
287 |
287 |
cable |
287 |
1644 |
Keeping your upper arms stationary, exhale and curl the cable attachment towards your shoulders by contracting your biceps. |
287 |
| 287 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable drag curl.gif |
cable drag curl |
585 |
forearms |
287 |
287 |
cable |
287 |
1645 |
Pause for a moment at the top of the movement, squeezing your biceps. |
287 |
| 287 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable drag curl.gif |
cable drag curl |
585 |
forearms |
287 |
287 |
cable |
287 |
1646 |
Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms. |
287 |
| 287 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable drag curl.gif |
cable drag curl |
585 |
forearms |
287 |
287 |
cable |
287 |
1647 |
Repeat for the desired number of repetitions. |
287 |
| 288 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif |
cable floor seated wide-grip row |
586 |
biceps |
288 |
288 |
cable |
288 |
1648 |
Sit on the floor with your legs extended and your back straight. |
288 |
| 288 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif |
cable floor seated wide-grip row |
587 |
forearms |
288 |
288 |
cable |
288 |
1648 |
Sit on the floor with your legs extended and your back straight. |
288 |
| 288 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif |
cable floor seated wide-grip row |
586 |
biceps |
288 |
288 |
cable |
288 |
1649 |
Attach a cable handle to a low pulley and position the cable machine behind you. |
288 |
| 288 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif |
cable floor seated wide-grip row |
587 |
forearms |
288 |
288 |
cable |
288 |
1649 |
Attach a cable handle to a low pulley and position the cable machine behind you. |
288 |
| 288 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif |
cable floor seated wide-grip row |
586 |
biceps |
288 |
288 |
cable |
288 |
1650 |
Grasp the handle with a wide overhand grip, palms facing down. |
288 |
| 288 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif |
cable floor seated wide-grip row |
587 |
forearms |
288 |
288 |
cable |
288 |
1650 |
Grasp the handle with a wide overhand grip, palms facing down. |
288 |
| 288 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif |
cable floor seated wide-grip row |
586 |
biceps |
288 |
288 |
cable |
288 |
1651 |
Lean back slightly, keeping your back straight and your chest lifted. |
288 |
| 288 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif |
cable floor seated wide-grip row |
587 |
forearms |
288 |
288 |
cable |
288 |
1651 |
Lean back slightly, keeping your back straight and your chest lifted. |
288 |
| 288 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif |
cable floor seated wide-grip row |
586 |
biceps |
288 |
288 |
cable |
288 |
1652 |
Pull the handle towards your waist, squeezing your shoulder blades together. |
288 |
| 288 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif |
cable floor seated wide-grip row |
587 |
forearms |
288 |
288 |
cable |
288 |
1652 |
Pull the handle towards your waist, squeezing your shoulder blades together. |
288 |
| 288 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif |
cable floor seated wide-grip row |
586 |
biceps |
288 |
288 |
cable |
288 |
1653 |
Pause for a moment at the top of the movement, then slowly release the handle back to the starting position. |
288 |
| 288 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif |
cable floor seated wide-grip row |
587 |
forearms |
288 |
288 |
cable |
288 |
1653 |
Pause for a moment at the top of the movement, then slowly release the handle back to the starting position. |
288 |
| 288 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif |
cable floor seated wide-grip row |
586 |
biceps |
288 |
288 |
cable |
288 |
1654 |
Repeat for the desired number of repetitions. |
288 |
| 288 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable floor seated wide-grip row.gif |
cable floor seated wide-grip row |
587 |
forearms |
288 |
288 |
cable |
288 |
1654 |
Repeat for the desired number of repetitions. |
288 |
| 289 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable forward raise.gif |
cable forward raise |
588 |
triceps |
289 |
289 |
cable |
289 |
1655 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
289 |
| 289 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable forward raise.gif |
cable forward raise |
589 |
forearms |
289 |
289 |
cable |
289 |
1655 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
289 |
| 289 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable forward raise.gif |
cable forward raise |
588 |
triceps |
289 |
289 |
cable |
289 |
1656 |
Hold the cable handle with an overhand grip, palms facing down, and your arms fully extended in front of you. |
289 |
| 289 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable forward raise.gif |
cable forward raise |
589 |
forearms |
289 |
289 |
cable |
289 |
1656 |
Hold the cable handle with an overhand grip, palms facing down, and your arms fully extended in front of you. |
289 |
| 289 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable forward raise.gif |
cable forward raise |
588 |
triceps |
289 |
289 |
cable |
289 |
1657 |
Keeping your arms straight, raise the cable handle up to shoulder level. |
289 |
| 289 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable forward raise.gif |
cable forward raise |
589 |
forearms |
289 |
289 |
cable |
289 |
1657 |
Keeping your arms straight, raise the cable handle up to shoulder level. |
289 |
| 289 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable forward raise.gif |
cable forward raise |
588 |
triceps |
289 |
289 |
cable |
289 |
1658 |
Pause for a moment at the top, then slowly lower the cable handle back down to the starting position. |
289 |
| 289 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable forward raise.gif |
cable forward raise |
589 |
forearms |
289 |
289 |
cable |
289 |
1658 |
Pause for a moment at the top, then slowly lower the cable handle back down to the starting position. |
289 |
| 289 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable forward raise.gif |
cable forward raise |
588 |
triceps |
289 |
289 |
cable |
289 |
1659 |
Repeat for the desired number of repetitions. |
289 |
| 289 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable forward raise.gif |
cable forward raise |
589 |
forearms |
289 |
289 |
cable |
289 |
1659 |
Repeat for the desired number of repetitions. |
289 |
| 290 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif |
cable front raise |
590 |
triceps |
290 |
290 |
cable |
290 |
1660 |
Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip. |
290 |
| 290 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif |
cable front raise |
591 |
forearms |
290 |
290 |
cable |
290 |
1660 |
Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip. |
290 |
| 290 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif |
cable front raise |
590 |
triceps |
290 |
290 |
cable |
290 |
1661 |
Keep your back straight and your core engaged. |
290 |
| 290 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif |
cable front raise |
591 |
forearms |
290 |
290 |
cable |
290 |
1661 |
Keep your back straight and your core engaged. |
290 |
| 290 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif |
cable front raise |
590 |
triceps |
290 |
290 |
cable |
290 |
1662 |
Raise the cable handle in front of you, keeping your arms straight and your palms facing down. |
290 |
| 290 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif |
cable front raise |
591 |
forearms |
290 |
290 |
cable |
290 |
1662 |
Raise the cable handle in front of you, keeping your arms straight and your palms facing down. |
290 |
| 290 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif |
cable front raise |
590 |
triceps |
290 |
290 |
cable |
290 |
1663 |
Continue lifting until your arms are parallel to the floor. |
290 |
| 290 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif |
cable front raise |
591 |
forearms |
290 |
290 |
cable |
290 |
1663 |
Continue lifting until your arms are parallel to the floor. |
290 |
| 290 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif |
cable front raise |
590 |
triceps |
290 |
290 |
cable |
290 |
1664 |
Pause for a moment at the top, then slowly lower the cable handle back to the starting position. |
290 |
| 290 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif |
cable front raise |
591 |
forearms |
290 |
290 |
cable |
290 |
1664 |
Pause for a moment at the top, then slowly lower the cable handle back to the starting position. |
290 |
| 290 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif |
cable front raise |
590 |
triceps |
290 |
290 |
cable |
290 |
1665 |
Repeat for the desired number of repetitions. |
290 |
| 290 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front raise.gif |
cable front raise |
591 |
forearms |
290 |
290 |
cable |
290 |
1665 |
Repeat for the desired number of repetitions. |
290 |
| 291 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif |
cable front shoulder raise |
592 |
trapezius |
291 |
291 |
cable |
291 |
1666 |
Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip. |
291 |
| 291 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif |
cable front shoulder raise |
593 |
biceps |
291 |
291 |
cable |
291 |
1666 |
Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip. |
291 |
| 291 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif |
cable front shoulder raise |
592 |
trapezius |
291 |
291 |
cable |
291 |
1667 |
Keep your back straight and your core engaged. |
291 |
| 291 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif |
cable front shoulder raise |
593 |
biceps |
291 |
291 |
cable |
291 |
1667 |
Keep your back straight and your core engaged. |
291 |
| 291 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif |
cable front shoulder raise |
592 |
trapezius |
291 |
291 |
cable |
291 |
1668 |
Raise the cable handle in front of you, keeping your arms straight and your palms facing down. |
291 |
| 291 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif |
cable front shoulder raise |
593 |
biceps |
291 |
291 |
cable |
291 |
1668 |
Raise the cable handle in front of you, keeping your arms straight and your palms facing down. |
291 |
| 291 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif |
cable front shoulder raise |
592 |
trapezius |
291 |
291 |
cable |
291 |
1669 |
Continue lifting until your arms are parallel to the floor. |
291 |
| 291 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif |
cable front shoulder raise |
593 |
biceps |
291 |
291 |
cable |
291 |
1669 |
Continue lifting until your arms are parallel to the floor. |
291 |
| 291 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif |
cable front shoulder raise |
592 |
trapezius |
291 |
291 |
cable |
291 |
1670 |
Pause for a moment at the top, then slowly lower the cable handle back to the starting position. |
291 |
| 291 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif |
cable front shoulder raise |
593 |
biceps |
291 |
291 |
cable |
291 |
1670 |
Pause for a moment at the top, then slowly lower the cable handle back to the starting position. |
291 |
| 291 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif |
cable front shoulder raise |
592 |
trapezius |
291 |
291 |
cable |
291 |
1671 |
Repeat for the desired number of repetitions. |
291 |
| 291 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable front shoulder raise.gif |
cable front shoulder raise |
593 |
biceps |
291 |
291 |
cable |
291 |
1671 |
Repeat for the desired number of repetitions. |
291 |
| 292 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable hammer curl (with rope).gif |
cable hammer curl (with rope) |
594 |
forearms |
292 |
292 |
cable |
292 |
1672 |
Stand upright with your feet shoulder-width apart and a slight bend in your knees. |
292 |
| 292 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable hammer curl (with rope).gif |
cable hammer curl (with rope) |
594 |
forearms |
292 |
292 |
cable |
292 |
1673 |
Hold the cable rope attachment with an underhand grip, palms facing each other, and your arms fully extended. |
292 |
| 292 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable hammer curl (with rope).gif |
cable hammer curl (with rope) |
594 |
forearms |
292 |
292 |
cable |
292 |
1674 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
292 |
| 292 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable hammer curl (with rope).gif |
cable hammer curl (with rope) |
594 |
forearms |
292 |
292 |
cable |
292 |
1675 |
Continue to raise the cable rope attachment until your biceps are fully contracted and the rope is at shoulder level. |
292 |
| 292 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable hammer curl (with rope).gif |
cable hammer curl (with rope) |
594 |
forearms |
292 |
292 |
cable |
292 |
1676 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
292 |
| 292 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable hammer curl (with rope).gif |
cable hammer curl (with rope) |
594 |
forearms |
292 |
292 |
cable |
292 |
1677 |
Inhale and slowly begin to lower the cable rope attachment back to the starting position. |
292 |
| 292 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable hammer curl (with rope).gif |
cable hammer curl (with rope) |
594 |
forearms |
292 |
292 |
cable |
292 |
1678 |
Repeat for the desired number of repetitions. |
292 |
| 293 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable high pulley overhead tricep extension.gif |
cable high pulley overhead tricep extension |
595 |
shoulders |
293 |
293 |
cable |
293 |
1679 |
Attach a rope to a high pulley and stand facing away from the machine. |
293 |
| 293 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable high pulley overhead tricep extension.gif |
cable high pulley overhead tricep extension |
595 |
shoulders |
293 |
293 |
cable |
293 |
1680 |
Grasp the rope with both hands and extend your arms overhead. |
293 |
| 293 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable high pulley overhead tricep extension.gif |
cable high pulley overhead tricep extension |
595 |
shoulders |
293 |
293 |
cable |
293 |
1681 |
Keep your elbows close to your head and your upper arms stationary. |
293 |
| 293 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable high pulley overhead tricep extension.gif |
cable high pulley overhead tricep extension |
595 |
shoulders |
293 |
293 |
cable |
293 |
1682 |
Slowly lower the rope behind your head by bending your elbows. |
293 |
| 293 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable high pulley overhead tricep extension.gif |
cable high pulley overhead tricep extension |
595 |
shoulders |
293 |
293 |
cable |
293 |
1683 |
Pause for a moment, then extend your arms back to the starting position. |
293 |
| 293 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable high pulley overhead tricep extension.gif |
cable high pulley overhead tricep extension |
595 |
shoulders |
293 |
293 |
cable |
293 |
1684 |
Repeat for the desired number of repetitions. |
293 |
| 294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif |
cable high row (kneeling) |
596 |
biceps |
294 |
294 |
cable |
294 |
1685 |
Attach a straight bar to a cable machine at chest height. |
294 |
| 294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif |
cable high row (kneeling) |
597 |
shoulders |
294 |
294 |
cable |
294 |
1685 |
Attach a straight bar to a cable machine at chest height. |
294 |
| 294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif |
cable high row (kneeling) |
596 |
biceps |
294 |
294 |
cable |
294 |
1686 |
Kneel down in front of the cable machine and grab the bar with an overhand grip, hands shoulder-width apart. |
294 |
| 294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif |
cable high row (kneeling) |
597 |
shoulders |
294 |
294 |
cable |
294 |
1686 |
Kneel down in front of the cable machine and grab the bar with an overhand grip, hands shoulder-width apart. |
294 |
| 294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif |
cable high row (kneeling) |
596 |
biceps |
294 |
294 |
cable |
294 |
1687 |
Sit back on your heels, keeping your back straight and your core engaged. |
294 |
| 294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif |
cable high row (kneeling) |
597 |
shoulders |
294 |
294 |
cable |
294 |
1687 |
Sit back on your heels, keeping your back straight and your core engaged. |
294 |
| 294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif |
cable high row (kneeling) |
596 |
biceps |
294 |
294 |
cable |
294 |
1688 |
Pull the bar towards your upper abdomen, squeezing your shoulder blades together. |
294 |
| 294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif |
cable high row (kneeling) |
597 |
shoulders |
294 |
294 |
cable |
294 |
1688 |
Pull the bar towards your upper abdomen, squeezing your shoulder blades together. |
294 |
| 294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif |
cable high row (kneeling) |
596 |
biceps |
294 |
294 |
cable |
294 |
1689 |
Pause for a moment at the top of the movement, then slowly release the bar back to the starting position. |
294 |
| 294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif |
cable high row (kneeling) |
597 |
shoulders |
294 |
294 |
cable |
294 |
1689 |
Pause for a moment at the top of the movement, then slowly release the bar back to the starting position. |
294 |
| 294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif |
cable high row (kneeling) |
596 |
biceps |
294 |
294 |
cable |
294 |
1690 |
Repeat for the desired number of repetitions. |
294 |
| 294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable high row (kneeling).gif |
cable high row (kneeling) |
597 |
shoulders |
294 |
294 |
cable |
294 |
1690 |
Repeat for the desired number of repetitions. |
294 |
| 295 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif |
cable hip adduction |
598 |
glutes |
295 |
295 |
cable |
295 |
1691 |
Attach the ankle cuff to your ankle and stand facing the cable machine. |
295 |
| 295 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif |
cable hip adduction |
599 |
quadriceps |
295 |
295 |
cable |
295 |
1691 |
Attach the ankle cuff to your ankle and stand facing the cable machine. |
295 |
| 295 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif |
cable hip adduction |
598 |
glutes |
295 |
295 |
cable |
295 |
1692 |
Position yourself far enough away from the machine so that there is tension on the cable. |
295 |
| 295 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif |
cable hip adduction |
599 |
quadriceps |
295 |
295 |
cable |
295 |
1692 |
Position yourself far enough away from the machine so that there is tension on the cable. |
295 |
| 295 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif |
cable hip adduction |
598 |
glutes |
295 |
295 |
cable |
295 |
1693 |
Place your hands on the machine for support. |
295 |
| 295 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif |
cable hip adduction |
599 |
quadriceps |
295 |
295 |
cable |
295 |
1693 |
Place your hands on the machine for support. |
295 |
| 295 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif |
cable hip adduction |
598 |
glutes |
295 |
295 |
cable |
295 |
1694 |
Keeping your leg straight, slowly move your leg across your body towards the midline. |
295 |
| 295 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif |
cable hip adduction |
599 |
quadriceps |
295 |
295 |
cable |
295 |
1694 |
Keeping your leg straight, slowly move your leg across your body towards the midline. |
295 |
| 295 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif |
cable hip adduction |
598 |
glutes |
295 |
295 |
cable |
295 |
1695 |
Pause for a moment at the end of the movement, then slowly return to the starting position. |
295 |
| 295 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif |
cable hip adduction |
599 |
quadriceps |
295 |
295 |
cable |
295 |
1695 |
Pause for a moment at the end of the movement, then slowly return to the starting position. |
295 |
| 295 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif |
cable hip adduction |
598 |
glutes |
295 |
295 |
cable |
295 |
1696 |
Repeat for the desired number of repetitions. |
295 |
| 295 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable hip adduction.gif |
cable hip adduction |
599 |
quadriceps |
295 |
295 |
cable |
295 |
1696 |
Repeat for the desired number of repetitions. |
295 |
| 296 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif |
cable incline bench press |
600 |
deltoids |
296 |
296 |
cable |
296 |
1697 |
Adjust the bench to a 45-degree incline. |
296 |
| 296 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif |
cable incline bench press |
601 |
triceps |
296 |
296 |
cable |
296 |
1697 |
Adjust the bench to a 45-degree incline. |
296 |
| 296 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif |
cable incline bench press |
600 |
deltoids |
296 |
296 |
cable |
296 |
1698 |
Attach the cable handles to the high pulleys. |
296 |
| 296 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif |
cable incline bench press |
601 |
triceps |
296 |
296 |
cable |
296 |
1698 |
Attach the cable handles to the high pulleys. |
296 |
| 296 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif |
cable incline bench press |
600 |
deltoids |
296 |
296 |
cable |
296 |
1699 |
Sit on the bench facing the cable machine with your feet flat on the ground. |
296 |
| 296 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif |
cable incline bench press |
601 |
triceps |
296 |
296 |
cable |
296 |
1699 |
Sit on the bench facing the cable machine with your feet flat on the ground. |
296 |
| 296 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif |
cable incline bench press |
600 |
deltoids |
296 |
296 |
cable |
296 |
1700 |
Grasp the handles with an overhand grip and bring them to shoulder height. |
296 |
| 296 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif |
cable incline bench press |
601 |
triceps |
296 |
296 |
cable |
296 |
1700 |
Grasp the handles with an overhand grip and bring them to shoulder height. |
296 |
| 296 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif |
cable incline bench press |
600 |
deltoids |
296 |
296 |
cable |
296 |
1701 |
Push the handles forward and upward until your arms are fully extended. |
296 |
| 296 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif |
cable incline bench press |
601 |
triceps |
296 |
296 |
cable |
296 |
1701 |
Push the handles forward and upward until your arms are fully extended. |
296 |
| 296 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif |
cable incline bench press |
600 |
deltoids |
296 |
296 |
cable |
296 |
1702 |
Pause for a moment, then slowly lower the handles back to the starting position. |
296 |
| 296 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif |
cable incline bench press |
601 |
triceps |
296 |
296 |
cable |
296 |
1702 |
Pause for a moment, then slowly lower the handles back to the starting position. |
296 |
| 296 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif |
cable incline bench press |
600 |
deltoids |
296 |
296 |
cable |
296 |
1703 |
Repeat for the desired number of repetitions. |
296 |
| 296 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench press.gif |
cable incline bench press |
601 |
triceps |
296 |
296 |
cable |
296 |
1703 |
Repeat for the desired number of repetitions. |
296 |
| 297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif |
cable incline bench row |
602 |
biceps |
297 |
297 |
cable |
297 |
1704 |
Set up an incline bench at a 45-degree angle and attach a cable handle to the low pulley. |
297 |
| 297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif |
cable incline bench row |
603 |
rear deltoids |
297 |
297 |
cable |
297 |
1704 |
Set up an incline bench at a 45-degree angle and attach a cable handle to the low pulley. |
297 |
| 297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif |
cable incline bench row |
602 |
biceps |
297 |
297 |
cable |
297 |
1705 |
Sit on the bench facing the cable machine with your feet flat on the floor and your knees slightly bent. |
297 |
| 297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif |
cable incline bench row |
603 |
rear deltoids |
297 |
297 |
cable |
297 |
1705 |
Sit on the bench facing the cable machine with your feet flat on the floor and your knees slightly bent. |
297 |
| 297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif |
cable incline bench row |
602 |
biceps |
297 |
297 |
cable |
297 |
1706 |
Grasp the cable handle with an overhand grip and extend your arms fully in front of you. |
297 |
| 297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif |
cable incline bench row |
603 |
rear deltoids |
297 |
297 |
cable |
297 |
1706 |
Grasp the cable handle with an overhand grip and extend your arms fully in front of you. |
297 |
| 297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif |
cable incline bench row |
602 |
biceps |
297 |
297 |
cable |
297 |
1707 |
Lean forward from your hips while keeping your back straight and your core engaged. |
297 |
| 297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif |
cable incline bench row |
603 |
rear deltoids |
297 |
297 |
cable |
297 |
1707 |
Lean forward from your hips while keeping your back straight and your core engaged. |
297 |
| 297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif |
cable incline bench row |
602 |
biceps |
297 |
297 |
cable |
297 |
1708 |
Pull the cable handle towards your chest by retracting your shoulder blades and bending your elbows. |
297 |
| 297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif |
cable incline bench row |
603 |
rear deltoids |
297 |
297 |
cable |
297 |
1708 |
Pull the cable handle towards your chest by retracting your shoulder blades and bending your elbows. |
297 |
| 297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif |
cable incline bench row |
602 |
biceps |
297 |
297 |
cable |
297 |
1709 |
Squeeze your back muscles at the top of the movement, then slowly extend your arms back to the starting position. |
297 |
| 297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif |
cable incline bench row |
603 |
rear deltoids |
297 |
297 |
cable |
297 |
1709 |
Squeeze your back muscles at the top of the movement, then slowly extend your arms back to the starting position. |
297 |
| 297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif |
cable incline bench row |
602 |
biceps |
297 |
297 |
cable |
297 |
1710 |
Repeat for the desired number of repetitions. |
297 |
| 297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline bench row.gif |
cable incline bench row |
603 |
rear deltoids |
297 |
297 |
cable |
297 |
1710 |
Repeat for the desired number of repetitions. |
297 |
| 298 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif |
cable incline fly |
604 |
deltoids |
298 |
298 |
cable |
298 |
1711 |
Adjust the cable machine to a low position and attach the handles. |
298 |
| 298 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif |
cable incline fly |
605 |
triceps |
298 |
298 |
cable |
298 |
1711 |
Adjust the cable machine to a low position and attach the handles. |
298 |
| 298 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif |
cable incline fly |
604 |
deltoids |
298 |
298 |
cable |
298 |
1712 |
Sit on an incline bench with your back against the pad and feet flat on the floor. |
298 |
| 298 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif |
cable incline fly |
605 |
triceps |
298 |
298 |
cable |
298 |
1712 |
Sit on an incline bench with your back against the pad and feet flat on the floor. |
298 |
| 298 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif |
cable incline fly |
604 |
deltoids |
298 |
298 |
cable |
298 |
1713 |
Grasp the handles with an overhand grip and extend your arms straight out in front of you. |
298 |
| 298 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif |
cable incline fly |
605 |
triceps |
298 |
298 |
cable |
298 |
1713 |
Grasp the handles with an overhand grip and extend your arms straight out in front of you. |
298 |
| 298 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif |
cable incline fly |
604 |
deltoids |
298 |
298 |
cable |
298 |
1714 |
Keeping a slight bend in your elbows, open your arms out to the sides in a controlled motion. |
298 |
| 298 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif |
cable incline fly |
605 |
triceps |
298 |
298 |
cable |
298 |
1714 |
Keeping a slight bend in your elbows, open your arms out to the sides in a controlled motion. |
298 |
| 298 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif |
cable incline fly |
604 |
deltoids |
298 |
298 |
cable |
298 |
1715 |
Pause for a moment at the fully extended position, then slowly return to the starting position. |
298 |
| 298 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif |
cable incline fly |
605 |
triceps |
298 |
298 |
cable |
298 |
1715 |
Pause for a moment at the fully extended position, then slowly return to the starting position. |
298 |
| 298 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif |
cable incline fly |
604 |
deltoids |
298 |
298 |
cable |
298 |
1716 |
Repeat for the desired number of repetitions. |
298 |
| 298 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly.gif |
cable incline fly |
605 |
triceps |
298 |
298 |
cable |
298 |
1716 |
Repeat for the desired number of repetitions. |
298 |
| 299 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif |
cable incline fly (on stability ball) |
606 |
deltoids |
299 |
299 |
cable |
299 |
1717 |
Set up a stability ball at an incline angle. |
299 |
| 299 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif |
cable incline fly (on stability ball) |
607 |
triceps |
299 |
299 |
cable |
299 |
1717 |
Set up a stability ball at an incline angle. |
299 |
| 299 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif |
cable incline fly (on stability ball) |
606 |
deltoids |
299 |
299 |
cable |
299 |
1718 |
Attach the cable handles to the high pulleys of a cable machine. |
299 |
| 299 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif |
cable incline fly (on stability ball) |
607 |
triceps |
299 |
299 |
cable |
299 |
1718 |
Attach the cable handles to the high pulleys of a cable machine. |
299 |
| 299 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif |
cable incline fly (on stability ball) |
606 |
deltoids |
299 |
299 |
cable |
299 |
1719 |
Sit on the stability ball facing away from the machine, with your feet firmly planted on the ground. |
299 |
| 299 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif |
cable incline fly (on stability ball) |
607 |
triceps |
299 |
299 |
cable |
299 |
1719 |
Sit on the stability ball facing away from the machine, with your feet firmly planted on the ground. |
299 |
| 299 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif |
cable incline fly (on stability ball) |
606 |
deltoids |
299 |
299 |
cable |
299 |
1720 |
Grasp the cable handles with an overhand grip, palms facing forward. |
299 |
| 299 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif |
cable incline fly (on stability ball) |
607 |
triceps |
299 |
299 |
cable |
299 |
1720 |
Grasp the cable handles with an overhand grip, palms facing forward. |
299 |
| 299 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif |
cable incline fly (on stability ball) |
606 |
deltoids |
299 |
299 |
cable |
299 |
1721 |
Lean forward slightly, keeping your back straight and core engaged. |
299 |
| 299 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif |
cable incline fly (on stability ball) |
607 |
triceps |
299 |
299 |
cable |
299 |
1721 |
Lean forward slightly, keeping your back straight and core engaged. |
299 |
| 299 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif |
cable incline fly (on stability ball) |
606 |
deltoids |
299 |
299 |
cable |
299 |
1722 |
With a controlled motion, bring your arms out to the sides, keeping a slight bend in your elbows. |
299 |
| 299 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif |
cable incline fly (on stability ball) |
607 |
triceps |
299 |
299 |
cable |
299 |
1722 |
With a controlled motion, bring your arms out to the sides, keeping a slight bend in your elbows. |
299 |
| 299 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif |
cable incline fly (on stability ball) |
606 |
deltoids |
299 |
299 |
cable |
299 |
1723 |
Continue the motion until your arms are parallel to the ground. |
299 |
| 299 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif |
cable incline fly (on stability ball) |
607 |
triceps |
299 |
299 |
cable |
299 |
1723 |
Continue the motion until your arms are parallel to the ground. |
299 |
| 299 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif |
cable incline fly (on stability ball) |
606 |
deltoids |
299 |
299 |
cable |
299 |
1724 |
Pause for a moment, then slowly return to the starting position. |
299 |
| 299 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif |
cable incline fly (on stability ball) |
607 |
triceps |
299 |
299 |
cable |
299 |
1724 |
Pause for a moment, then slowly return to the starting position. |
299 |
| 299 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif |
cable incline fly (on stability ball) |
606 |
deltoids |
299 |
299 |
cable |
299 |
1725 |
Repeat for the desired number of repetitions. |
299 |
| 299 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline fly (on stability ball).gif |
cable incline fly (on stability ball) |
607 |
triceps |
299 |
299 |
cable |
299 |
1725 |
Repeat for the desired number of repetitions. |
299 |
| 300 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif |
cable incline pushdown |
608 |
triceps |
300 |
300 |
cable |
300 |
1726 |
Attach a straight bar to a high pulley cable machine. |
300 |
| 300 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif |
cable incline pushdown |
609 |
shoulders |
300 |
300 |
cable |
300 |
1726 |
Attach a straight bar to a high pulley cable machine. |
300 |
| 300 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif |
cable incline pushdown |
608 |
triceps |
300 |
300 |
cable |
300 |
1727 |
Stand facing away from the machine with your feet shoulder-width apart. |
300 |
| 300 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif |
cable incline pushdown |
609 |
shoulders |
300 |
300 |
cable |
300 |
1727 |
Stand facing away from the machine with your feet shoulder-width apart. |
300 |
| 300 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif |
cable incline pushdown |
608 |
triceps |
300 |
300 |
cable |
300 |
1728 |
Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. |
300 |
| 300 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif |
cable incline pushdown |
609 |
shoulders |
300 |
300 |
cable |
300 |
1728 |
Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. |
300 |
| 300 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif |
cable incline pushdown |
608 |
triceps |
300 |
300 |
cable |
300 |
1729 |
Lean forward slightly and keep your back straight. |
300 |
| 300 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif |
cable incline pushdown |
609 |
shoulders |
300 |
300 |
cable |
300 |
1729 |
Lean forward slightly and keep your back straight. |
300 |
| 300 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif |
cable incline pushdown |
608 |
triceps |
300 |
300 |
cable |
300 |
1730 |
Pull the bar down towards your thighs by extending your elbows. |
300 |
| 300 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif |
cable incline pushdown |
609 |
shoulders |
300 |
300 |
cable |
300 |
1730 |
Pull the bar down towards your thighs by extending your elbows. |
300 |
| 300 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif |
cable incline pushdown |
608 |
triceps |
300 |
300 |
cable |
300 |
1731 |
Pause for a moment at the bottom, then slowly return the bar to the starting position. |
300 |
| 300 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif |
cable incline pushdown |
609 |
shoulders |
300 |
300 |
cable |
300 |
1731 |
Pause for a moment at the bottom, then slowly return the bar to the starting position. |
300 |
| 300 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif |
cable incline pushdown |
608 |
triceps |
300 |
300 |
cable |
300 |
1732 |
Repeat for the desired number of repetitions. |
300 |
| 300 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline pushdown.gif |
cable incline pushdown |
609 |
shoulders |
300 |
300 |
cable |
300 |
1732 |
Repeat for the desired number of repetitions. |
300 |
| 301 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline triceps extension.gif |
cable incline triceps extension |
610 |
shoulders |
301 |
301 |
cable |
301 |
1733 |
Adjust the cable machine to a low pulley position. |
301 |
| 301 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline triceps extension.gif |
cable incline triceps extension |
610 |
shoulders |
301 |
301 |
cable |
301 |
1734 |
Attach a straight bar to the cable. |
301 |
| 301 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline triceps extension.gif |
cable incline triceps extension |
610 |
shoulders |
301 |
301 |
cable |
301 |
1735 |
Stand facing away from the machine with your feet shoulder-width apart. |
301 |
| 301 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline triceps extension.gif |
cable incline triceps extension |
610 |
shoulders |
301 |
301 |
cable |
301 |
1736 |
Grasp the bar with an overhand grip and extend your arms straight overhead. |
301 |
| 301 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline triceps extension.gif |
cable incline triceps extension |
610 |
shoulders |
301 |
301 |
cable |
301 |
1737 |
Lean forward slightly, keeping your back straight and core engaged. |
301 |
| 301 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline triceps extension.gif |
cable incline triceps extension |
610 |
shoulders |
301 |
301 |
cable |
301 |
1738 |
Bend your elbows and lower the bar behind your head, keeping your upper arms close to your ears. |
301 |
| 301 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline triceps extension.gif |
cable incline triceps extension |
610 |
shoulders |
301 |
301 |
cable |
301 |
1739 |
Pause for a moment, then extend your arms back to the starting position. |
301 |
| 301 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable incline triceps extension.gif |
cable incline triceps extension |
610 |
shoulders |
301 |
301 |
cable |
301 |
1740 |
Repeat for the desired number of repetitions. |
301 |
| 302 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif |
cable judo flip |
611 |
obliques |
302 |
302 |
cable |
302 |
1741 |
Stand facing the cable machine with your feet shoulder-width apart. |
302 |
| 302 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif |
cable judo flip |
612 |
shoulders |
302 |
302 |
cable |
302 |
1741 |
Stand facing the cable machine with your feet shoulder-width apart. |
302 |
| 302 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif |
cable judo flip |
611 |
obliques |
302 |
302 |
cable |
302 |
1742 |
Hold the cable handle with both hands at chest level, palms facing down. |
302 |
| 302 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif |
cable judo flip |
612 |
shoulders |
302 |
302 |
cable |
302 |
1742 |
Hold the cable handle with both hands at chest level, palms facing down. |
302 |
| 302 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif |
cable judo flip |
611 |
obliques |
302 |
302 |
cable |
302 |
1743 |
Engage your core and rotate your torso to the right, pulling the cable across your body. |
302 |
| 302 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif |
cable judo flip |
612 |
shoulders |
302 |
302 |
cable |
302 |
1743 |
Engage your core and rotate your torso to the right, pulling the cable across your body. |
302 |
| 302 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif |
cable judo flip |
611 |
obliques |
302 |
302 |
cable |
302 |
1744 |
As you rotate, pivot your back foot and allow your hips to rotate naturally. |
302 |
| 302 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif |
cable judo flip |
612 |
shoulders |
302 |
302 |
cable |
302 |
1744 |
As you rotate, pivot your back foot and allow your hips to rotate naturally. |
302 |
| 302 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif |
cable judo flip |
611 |
obliques |
302 |
302 |
cable |
302 |
1745 |
Extend your arms fully and finish the movement by flipping the cable handle over your shoulder. |
302 |
| 302 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif |
cable judo flip |
612 |
shoulders |
302 |
302 |
cable |
302 |
1745 |
Extend your arms fully and finish the movement by flipping the cable handle over your shoulder. |
302 |
| 302 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif |
cable judo flip |
611 |
obliques |
302 |
302 |
cable |
302 |
1746 |
Return to the starting position by reversing the movement, rotating your torso back to the center. |
302 |
| 302 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif |
cable judo flip |
612 |
shoulders |
302 |
302 |
cable |
302 |
1746 |
Return to the starting position by reversing the movement, rotating your torso back to the center. |
302 |
| 302 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif |
cable judo flip |
611 |
obliques |
302 |
302 |
cable |
302 |
1747 |
Repeat the movement on the opposite side. |
302 |
| 302 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif |
cable judo flip |
612 |
shoulders |
302 |
302 |
cable |
302 |
1747 |
Repeat the movement on the opposite side. |
302 |
| 302 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif |
cable judo flip |
611 |
obliques |
302 |
302 |
cable |
302 |
1748 |
Continue alternating sides for the desired number of repetitions. |
302 |
| 302 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable judo flip.gif |
cable judo flip |
612 |
shoulders |
302 |
302 |
cable |
302 |
1748 |
Continue alternating sides for the desired number of repetitions. |
302 |
| 303 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kickback.gif |
cable kickback |
613 |
shoulders |
303 |
303 |
cable |
303 |
1749 |
Stand facing a cable machine with your feet shoulder-width apart. |
303 |
| 303 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kickback.gif |
cable kickback |
613 |
shoulders |
303 |
303 |
cable |
303 |
1750 |
Hold the cable handle with your right hand and step back to create tension in the cable. |
303 |
| 303 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kickback.gif |
cable kickback |
613 |
shoulders |
303 |
303 |
cable |
303 |
1751 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
303 |
| 303 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kickback.gif |
cable kickback |
613 |
shoulders |
303 |
303 |
cable |
303 |
1752 |
Keep your upper arm close to your body and your elbow bent at a 90-degree angle. |
303 |
| 303 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kickback.gif |
cable kickback |
613 |
shoulders |
303 |
303 |
cable |
303 |
1753 |
Extend your forearm backward, straightening your arm fully. |
303 |
| 303 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kickback.gif |
cable kickback |
613 |
shoulders |
303 |
303 |
cable |
303 |
1754 |
Pause for a moment, then slowly return to the starting position. |
303 |
| 303 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kickback.gif |
cable kickback |
613 |
shoulders |
303 |
303 |
cable |
303 |
1755 |
Repeat for the desired number of repetitions, then switch sides. |
303 |
| 304 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling crunch.gif |
cable kneeling crunch |
614 |
obliques |
304 |
304 |
cable |
304 |
1756 |
Attach a rope handle to a high pulley and kneel down facing away from the machine. |
304 |
| 304 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling crunch.gif |
cable kneeling crunch |
614 |
obliques |
304 |
304 |
cable |
304 |
1757 |
Hold the rope handle with both hands and place it behind your head, keeping your elbows out to the sides. |
304 |
| 304 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling crunch.gif |
cable kneeling crunch |
614 |
obliques |
304 |
304 |
cable |
304 |
1758 |
Keeping your hips stationary, flex your waist and crunch your torso down towards your thighs. |
304 |
| 304 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling crunch.gif |
cable kneeling crunch |
614 |
obliques |
304 |
304 |
cable |
304 |
1759 |
Pause for a moment at the bottom, then slowly return to the starting position. |
304 |
| 304 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling crunch.gif |
cable kneeling crunch |
614 |
obliques |
304 |
304 |
cable |
304 |
1760 |
Repeat for the desired number of repetitions. |
304 |
| 305 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif |
cable kneeling rear delt row (with rope) (male) |
615 |
trapezius |
305 |
305 |
cable |
305 |
1761 |
Attach a rope handle to a low cable pulley and kneel down facing the machine. |
305 |
| 305 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif |
cable kneeling rear delt row (with rope) (male) |
617 |
biceps |
305 |
305 |
cable |
305 |
1761 |
Attach a rope handle to a low cable pulley and kneel down facing the machine. |
305 |
| 305 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif |
cable kneeling rear delt row (with rope) (male) |
616 |
rhomboids |
305 |
305 |
cable |
305 |
1761 |
Attach a rope handle to a low cable pulley and kneel down facing the machine. |
305 |
| 305 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif |
cable kneeling rear delt row (with rope) (male) |
615 |
trapezius |
305 |
305 |
cable |
305 |
1762 |
Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you. |
305 |
| 305 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif |
cable kneeling rear delt row (with rope) (male) |
617 |
biceps |
305 |
305 |
cable |
305 |
1762 |
Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you. |
305 |
| 305 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif |
cable kneeling rear delt row (with rope) (male) |
616 |
rhomboids |
305 |
305 |
cable |
305 |
1762 |
Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you. |
305 |
| 305 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif |
cable kneeling rear delt row (with rope) (male) |
615 |
trapezius |
305 |
305 |
cable |
305 |
1763 |
Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades. |
305 |
| 305 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif |
cable kneeling rear delt row (with rope) (male) |
617 |
biceps |
305 |
305 |
cable |
305 |
1763 |
Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades. |
305 |
| 305 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif |
cable kneeling rear delt row (with rope) (male) |
616 |
rhomboids |
305 |
305 |
cable |
305 |
1763 |
Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades. |
305 |
| 305 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif |
cable kneeling rear delt row (with rope) (male) |
615 |
trapezius |
305 |
305 |
cable |
305 |
1764 |
Squeeze your shoulder blades together at the end of the movement and hold for a brief pause. |
305 |
| 305 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif |
cable kneeling rear delt row (with rope) (male) |
617 |
biceps |
305 |
305 |
cable |
305 |
1764 |
Squeeze your shoulder blades together at the end of the movement and hold for a brief pause. |
305 |
| 305 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif |
cable kneeling rear delt row (with rope) (male) |
616 |
rhomboids |
305 |
305 |
cable |
305 |
1764 |
Squeeze your shoulder blades together at the end of the movement and hold for a brief pause. |
305 |
| 305 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif |
cable kneeling rear delt row (with rope) (male) |
615 |
trapezius |
305 |
305 |
cable |
305 |
1765 |
Slowly release the tension and return to the starting position. |
305 |
| 305 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif |
cable kneeling rear delt row (with rope) (male) |
617 |
biceps |
305 |
305 |
cable |
305 |
1765 |
Slowly release the tension and return to the starting position. |
305 |
| 305 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif |
cable kneeling rear delt row (with rope) (male) |
616 |
rhomboids |
305 |
305 |
cable |
305 |
1765 |
Slowly release the tension and return to the starting position. |
305 |
| 305 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif |
cable kneeling rear delt row (with rope) (male) |
615 |
trapezius |
305 |
305 |
cable |
305 |
1766 |
Repeat for the desired number of repetitions. |
305 |
| 305 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif |
cable kneeling rear delt row (with rope) (male) |
617 |
biceps |
305 |
305 |
cable |
305 |
1766 |
Repeat for the desired number of repetitions. |
305 |
| 305 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling rear delt row (with rope) (male).gif |
cable kneeling rear delt row (with rope) (male) |
616 |
rhomboids |
305 |
305 |
cable |
305 |
1766 |
Repeat for the desired number of repetitions. |
305 |
| 306 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling triceps extension.gif |
cable kneeling triceps extension |
618 |
shoulders |
306 |
306 |
cable |
306 |
1767 |
Attach a rope handle to a high pulley and kneel down facing the cable machine. |
306 |
| 306 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling triceps extension.gif |
cable kneeling triceps extension |
618 |
shoulders |
306 |
306 |
cable |
306 |
1768 |
Grasp the rope with a neutral grip (palms facing each other) and bring your hands to the sides of your head. |
306 |
| 306 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling triceps extension.gif |
cable kneeling triceps extension |
618 |
shoulders |
306 |
306 |
cable |
306 |
1769 |
Keep your elbows close to your head and your upper arms stationary throughout the exercise. |
306 |
| 306 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling triceps extension.gif |
cable kneeling triceps extension |
618 |
shoulders |
306 |
306 |
cable |
306 |
1770 |
Extend your forearms by contracting your triceps until your arms are fully extended. |
306 |
| 306 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling triceps extension.gif |
cable kneeling triceps extension |
618 |
shoulders |
306 |
306 |
cable |
306 |
1771 |
Pause for a moment, then slowly return to the starting position by bending your elbows. |
306 |
| 306 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable kneeling triceps extension.gif |
cable kneeling triceps extension |
618 |
shoulders |
306 |
306 |
cable |
306 |
1772 |
Repeat for the desired number of repetitions. |
306 |
| 307 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif |
cable lat pulldown full range of motion |
620 |
rhomboids |
307 |
307 |
cable |
307 |
1773 |
Sit on the lat pulldown machine with your knees positioned under the pads. |
307 |
| 307 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif |
cable lat pulldown full range of motion |
619 |
biceps |
307 |
307 |
cable |
307 |
1773 |
Sit on the lat pulldown machine with your knees positioned under the pads. |
307 |
| 307 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif |
cable lat pulldown full range of motion |
621 |
rear deltoids |
307 |
307 |
cable |
307 |
1773 |
Sit on the lat pulldown machine with your knees positioned under the pads. |
307 |
| 307 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif |
cable lat pulldown full range of motion |
620 |
rhomboids |
307 |
307 |
cable |
307 |
1774 |
Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart. |
307 |
| 307 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif |
cable lat pulldown full range of motion |
619 |
biceps |
307 |
307 |
cable |
307 |
1774 |
Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart. |
307 |
| 307 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif |
cable lat pulldown full range of motion |
621 |
rear deltoids |
307 |
307 |
cable |
307 |
1774 |
Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart. |
307 |
| 307 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif |
cable lat pulldown full range of motion |
620 |
rhomboids |
307 |
307 |
cable |
307 |
1775 |
Lean back slightly and keep your chest up, maintaining a slight arch in your lower back. |
307 |
| 307 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif |
cable lat pulldown full range of motion |
619 |
biceps |
307 |
307 |
cable |
307 |
1775 |
Lean back slightly and keep your chest up, maintaining a slight arch in your lower back. |
307 |
| 307 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif |
cable lat pulldown full range of motion |
621 |
rear deltoids |
307 |
307 |
cable |
307 |
1775 |
Lean back slightly and keep your chest up, maintaining a slight arch in your lower back. |
307 |
| 307 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif |
cable lat pulldown full range of motion |
620 |
rhomboids |
307 |
307 |
cable |
307 |
1776 |
Pull the bar down towards your upper chest, squeezing your shoulder blades together. |
307 |
| 307 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif |
cable lat pulldown full range of motion |
619 |
biceps |
307 |
307 |
cable |
307 |
1776 |
Pull the bar down towards your upper chest, squeezing your shoulder blades together. |
307 |
| 307 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif |
cable lat pulldown full range of motion |
621 |
rear deltoids |
307 |
307 |
cable |
307 |
1776 |
Pull the bar down towards your upper chest, squeezing your shoulder blades together. |
307 |
| 307 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif |
cable lat pulldown full range of motion |
620 |
rhomboids |
307 |
307 |
cable |
307 |
1777 |
Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position. |
307 |
| 307 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif |
cable lat pulldown full range of motion |
619 |
biceps |
307 |
307 |
cable |
307 |
1777 |
Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position. |
307 |
| 307 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif |
cable lat pulldown full range of motion |
621 |
rear deltoids |
307 |
307 |
cable |
307 |
1777 |
Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position. |
307 |
| 307 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif |
cable lat pulldown full range of motion |
620 |
rhomboids |
307 |
307 |
cable |
307 |
1778 |
Repeat for the desired number of repetitions. |
307 |
| 307 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif |
cable lat pulldown full range of motion |
619 |
biceps |
307 |
307 |
cable |
307 |
1778 |
Repeat for the desired number of repetitions. |
307 |
| 307 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lat pulldown full range of motion.gif |
cable lat pulldown full range of motion |
621 |
rear deltoids |
307 |
307 |
cable |
307 |
1778 |
Repeat for the desired number of repetitions. |
307 |
| 308 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif |
cable lateral pulldown (with rope attachment) |
622 |
biceps |
308 |
308 |
cable |
308 |
1779 |
Attach a rope attachment to the cable machine at a high position. |
308 |
| 308 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif |
cable lateral pulldown (with rope attachment) |
623 |
forearms |
308 |
308 |
cable |
308 |
1779 |
Attach a rope attachment to the cable machine at a high position. |
308 |
| 308 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif |
cable lateral pulldown (with rope attachment) |
622 |
biceps |
308 |
308 |
cable |
308 |
1780 |
Stand facing the machine with your feet shoulder-width apart. |
308 |
| 308 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif |
cable lateral pulldown (with rope attachment) |
623 |
forearms |
308 |
308 |
cable |
308 |
1780 |
Stand facing the machine with your feet shoulder-width apart. |
308 |
| 308 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif |
cable lateral pulldown (with rope attachment) |
622 |
biceps |
308 |
308 |
cable |
308 |
1781 |
Grasp the rope with an overhand grip, palms facing each other. |
308 |
| 308 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif |
cable lateral pulldown (with rope attachment) |
623 |
forearms |
308 |
308 |
cable |
308 |
1781 |
Grasp the rope with an overhand grip, palms facing each other. |
308 |
| 308 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif |
cable lateral pulldown (with rope attachment) |
622 |
biceps |
308 |
308 |
cable |
308 |
1782 |
Keep your back straight and lean slightly back. |
308 |
| 308 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif |
cable lateral pulldown (with rope attachment) |
623 |
forearms |
308 |
308 |
cable |
308 |
1782 |
Keep your back straight and lean slightly back. |
308 |
| 308 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif |
cable lateral pulldown (with rope attachment) |
622 |
biceps |
308 |
308 |
cable |
308 |
1783 |
Pull the rope down towards your sides, squeezing your shoulder blades together. |
308 |
| 308 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif |
cable lateral pulldown (with rope attachment) |
623 |
forearms |
308 |
308 |
cable |
308 |
1783 |
Pull the rope down towards your sides, squeezing your shoulder blades together. |
308 |
| 308 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif |
cable lateral pulldown (with rope attachment) |
622 |
biceps |
308 |
308 |
cable |
308 |
1784 |
Pause for a moment at the bottom of the movement. |
308 |
| 308 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif |
cable lateral pulldown (with rope attachment) |
623 |
forearms |
308 |
308 |
cable |
308 |
1784 |
Pause for a moment at the bottom of the movement. |
308 |
| 308 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif |
cable lateral pulldown (with rope attachment) |
622 |
biceps |
308 |
308 |
cable |
308 |
1785 |
Slowly release the tension and allow the rope to return to the starting position. |
308 |
| 308 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif |
cable lateral pulldown (with rope attachment) |
623 |
forearms |
308 |
308 |
cable |
308 |
1785 |
Slowly release the tension and allow the rope to return to the starting position. |
308 |
| 308 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif |
cable lateral pulldown (with rope attachment) |
622 |
biceps |
308 |
308 |
cable |
308 |
1786 |
Repeat for the desired number of repetitions. |
308 |
| 308 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown (with rope attachment).gif |
cable lateral pulldown (with rope attachment) |
623 |
forearms |
308 |
308 |
cable |
308 |
1786 |
Repeat for the desired number of repetitions. |
308 |
| 309 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif |
cable lateral pulldown with v-bar |
624 |
biceps |
309 |
309 |
cable |
309 |
1787 |
Sit down on the cable pulldown machine and grab the v-bar attachment with an overhand grip. |
309 |
| 309 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif |
cable lateral pulldown with v-bar |
625 |
forearms |
309 |
309 |
cable |
309 |
1787 |
Sit down on the cable pulldown machine and grab the v-bar attachment with an overhand grip. |
309 |
| 309 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif |
cable lateral pulldown with v-bar |
624 |
biceps |
309 |
309 |
cable |
309 |
1788 |
Adjust the knee pad so that your thighs are secured under it. |
309 |
| 309 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif |
cable lateral pulldown with v-bar |
625 |
forearms |
309 |
309 |
cable |
309 |
1788 |
Adjust the knee pad so that your thighs are secured under it. |
309 |
| 309 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif |
cable lateral pulldown with v-bar |
624 |
biceps |
309 |
309 |
cable |
309 |
1789 |
Keep your back straight and lean back slightly. |
309 |
| 309 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif |
cable lateral pulldown with v-bar |
625 |
forearms |
309 |
309 |
cable |
309 |
1789 |
Keep your back straight and lean back slightly. |
309 |
| 309 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif |
cable lateral pulldown with v-bar |
624 |
biceps |
309 |
309 |
cable |
309 |
1790 |
Pull the v-bar down towards your upper chest while keeping your elbows close to your body. |
309 |
| 309 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif |
cable lateral pulldown with v-bar |
625 |
forearms |
309 |
309 |
cable |
309 |
1790 |
Pull the v-bar down towards your upper chest while keeping your elbows close to your body. |
309 |
| 309 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif |
cable lateral pulldown with v-bar |
624 |
biceps |
309 |
309 |
cable |
309 |
1791 |
Squeeze your back muscles at the bottom of the movement. |
309 |
| 309 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif |
cable lateral pulldown with v-bar |
625 |
forearms |
309 |
309 |
cable |
309 |
1791 |
Squeeze your back muscles at the bottom of the movement. |
309 |
| 309 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif |
cable lateral pulldown with v-bar |
624 |
biceps |
309 |
309 |
cable |
309 |
1792 |
Slowly return the v-bar to the starting position and repeat for the desired number of repetitions. |
309 |
| 309 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral pulldown with v-bar.gif |
cable lateral pulldown with v-bar |
625 |
forearms |
309 |
309 |
cable |
309 |
1792 |
Slowly return the v-bar to the starting position and repeat for the desired number of repetitions. |
309 |
| 310 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral raise.gif |
cable lateral raise |
626 |
traps |
310 |
310 |
cable |
310 |
1793 |
Stand with your feet shoulder-width apart and grasp the cable handles with an overhand grip. |
310 |
| 310 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral raise.gif |
cable lateral raise |
627 |
triceps |
310 |
310 |
cable |
310 |
1793 |
Stand with your feet shoulder-width apart and grasp the cable handles with an overhand grip. |
310 |
| 310 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral raise.gif |
cable lateral raise |
626 |
traps |
310 |
310 |
cable |
310 |
1794 |
Keep your arms straight and your core engaged. |
310 |
| 310 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral raise.gif |
cable lateral raise |
627 |
triceps |
310 |
310 |
cable |
310 |
1794 |
Keep your arms straight and your core engaged. |
310 |
| 310 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral raise.gif |
cable lateral raise |
626 |
traps |
310 |
310 |
cable |
310 |
1795 |
Raise your arms out to the sides until they are parallel to the floor. |
310 |
| 310 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral raise.gif |
cable lateral raise |
627 |
triceps |
310 |
310 |
cable |
310 |
1795 |
Raise your arms out to the sides until they are parallel to the floor. |
310 |
| 310 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral raise.gif |
cable lateral raise |
626 |
traps |
310 |
310 |
cable |
310 |
1796 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
310 |
| 310 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral raise.gif |
cable lateral raise |
627 |
triceps |
310 |
310 |
cable |
310 |
1796 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
310 |
| 310 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral raise.gif |
cable lateral raise |
626 |
traps |
310 |
310 |
cable |
310 |
1797 |
Repeat for the desired number of repetitions. |
310 |
| 310 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lateral raise.gif |
cable lateral raise |
627 |
triceps |
310 |
310 |
cable |
310 |
1797 |
Repeat for the desired number of repetitions. |
310 |
| 311 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif |
cable low fly |
629 |
triceps |
311 |
311 |
cable |
311 |
1798 |
Attach the handles to the low pulleys of a cable machine and select an appropriate weight. |
311 |
| 311 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif |
cable low fly |
628 |
deltoids |
311 |
311 |
cable |
311 |
1798 |
Attach the handles to the low pulleys of a cable machine and select an appropriate weight. |
311 |
| 311 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif |
cable low fly |
629 |
triceps |
311 |
311 |
cable |
311 |
1799 |
Stand in the middle of the machine with your feet shoulder-width apart and a slight bend in your knees. |
311 |
| 311 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif |
cable low fly |
628 |
deltoids |
311 |
311 |
cable |
311 |
1799 |
Stand in the middle of the machine with your feet shoulder-width apart and a slight bend in your knees. |
311 |
| 311 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif |
cable low fly |
629 |
triceps |
311 |
311 |
cable |
311 |
1800 |
Grasp the handles with an overhand grip and extend your arms out to the sides, keeping a slight bend in your elbows. |
311 |
| 311 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif |
cable low fly |
628 |
deltoids |
311 |
311 |
cable |
311 |
1800 |
Grasp the handles with an overhand grip and extend your arms out to the sides, keeping a slight bend in your elbows. |
311 |
| 311 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif |
cable low fly |
629 |
triceps |
311 |
311 |
cable |
311 |
1801 |
Maintaining control, slowly bring your arms forward in a sweeping motion, crossing them in front of your body. |
311 |
| 311 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif |
cable low fly |
628 |
deltoids |
311 |
311 |
cable |
311 |
1801 |
Maintaining control, slowly bring your arms forward in a sweeping motion, crossing them in front of your body. |
311 |
| 311 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif |
cable low fly |
629 |
triceps |
311 |
311 |
cable |
311 |
1802 |
Pause for a moment at the peak of the movement, feeling the stretch in your chest muscles. |
311 |
| 311 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif |
cable low fly |
628 |
deltoids |
311 |
311 |
cable |
311 |
1802 |
Pause for a moment at the peak of the movement, feeling the stretch in your chest muscles. |
311 |
| 311 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif |
cable low fly |
629 |
triceps |
311 |
311 |
cable |
311 |
1803 |
Reverse the motion and slowly return your arms to the starting position, keeping tension on your chest muscles throughout. |
311 |
| 311 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif |
cable low fly |
628 |
deltoids |
311 |
311 |
cable |
311 |
1803 |
Reverse the motion and slowly return your arms to the starting position, keeping tension on your chest muscles throughout. |
311 |
| 311 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif |
cable low fly |
629 |
triceps |
311 |
311 |
cable |
311 |
1804 |
Repeat for the desired number of repetitions. |
311 |
| 311 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low fly.gif |
cable low fly |
628 |
deltoids |
311 |
311 |
cable |
311 |
1804 |
Repeat for the desired number of repetitions. |
311 |
| 312 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif |
cable low seated row |
630 |
biceps |
312 |
312 |
cable |
312 |
1805 |
Sit on the machine with your feet flat on the footrests and your knees slightly bent. |
312 |
| 312 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif |
cable low seated row |
631 |
forearms |
312 |
312 |
cable |
312 |
1805 |
Sit on the machine with your feet flat on the footrests and your knees slightly bent. |
312 |
| 312 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif |
cable low seated row |
630 |
biceps |
312 |
312 |
cable |
312 |
1806 |
Grasp the handles with an overhand grip, palms facing down. |
312 |
| 312 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif |
cable low seated row |
631 |
forearms |
312 |
312 |
cable |
312 |
1806 |
Grasp the handles with an overhand grip, palms facing down. |
312 |
| 312 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif |
cable low seated row |
630 |
biceps |
312 |
312 |
cable |
312 |
1807 |
Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows. |
312 |
| 312 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif |
cable low seated row |
631 |
forearms |
312 |
312 |
cable |
312 |
1807 |
Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows. |
312 |
| 312 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif |
cable low seated row |
630 |
biceps |
312 |
312 |
cable |
312 |
1808 |
Pull the handles towards your body, squeezing your shoulder blades together. |
312 |
| 312 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif |
cable low seated row |
631 |
forearms |
312 |
312 |
cable |
312 |
1808 |
Pull the handles towards your body, squeezing your shoulder blades together. |
312 |
| 312 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif |
cable low seated row |
630 |
biceps |
312 |
312 |
cable |
312 |
1809 |
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. |
312 |
| 312 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif |
cable low seated row |
631 |
forearms |
312 |
312 |
cable |
312 |
1809 |
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. |
312 |
| 312 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif |
cable low seated row |
630 |
biceps |
312 |
312 |
cable |
312 |
1810 |
Repeat for the desired number of repetitions. |
312 |
| 312 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable low seated row.gif |
cable low seated row |
631 |
forearms |
312 |
312 |
cable |
312 |
1810 |
Repeat for the desired number of repetitions. |
312 |
| 313 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying bicep curl.gif |
cable lying bicep curl |
632 |
forearms |
313 |
313 |
cable |
313 |
1811 |
Attach a straight bar to a low pulley cable machine. |
313 |
| 313 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying bicep curl.gif |
cable lying bicep curl |
632 |
forearms |
313 |
313 |
cable |
313 |
1812 |
Lie face up on a flat bench with your feet flat on the ground. |
313 |
| 313 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying bicep curl.gif |
cable lying bicep curl |
632 |
forearms |
313 |
313 |
cable |
313 |
1813 |
Grasp the bar with an underhand grip, hands shoulder-width apart. |
313 |
| 313 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying bicep curl.gif |
cable lying bicep curl |
632 |
forearms |
313 |
313 |
cable |
313 |
1814 |
Extend your arms fully, keeping your elbows close to your sides. |
313 |
| 313 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying bicep curl.gif |
cable lying bicep curl |
632 |
forearms |
313 |
313 |
cable |
313 |
1815 |
Keeping your upper arms stationary, exhale and curl the bar up towards your shoulders. |
313 |
| 313 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying bicep curl.gif |
cable lying bicep curl |
632 |
forearms |
313 |
313 |
cable |
313 |
1816 |
Pause for a moment at the top, squeezing your biceps. |
313 |
| 313 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying bicep curl.gif |
cable lying bicep curl |
632 |
forearms |
313 |
313 |
cable |
313 |
1817 |
Inhale and slowly lower the bar back to the starting position, fully extending your arms. |
313 |
| 313 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying bicep curl.gif |
cable lying bicep curl |
632 |
forearms |
313 |
313 |
cable |
313 |
1818 |
Repeat for the desired number of repetitions. |
313 |
| 314 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying close-grip curl.gif |
cable lying close-grip curl |
633 |
forearms |
314 |
314 |
cable |
314 |
1819 |
Attach a straight bar to a low pulley cable machine. |
314 |
| 314 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying close-grip curl.gif |
cable lying close-grip curl |
633 |
forearms |
314 |
314 |
cable |
314 |
1820 |
Lie face up on a flat bench with your feet flat on the ground. |
314 |
| 314 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying close-grip curl.gif |
cable lying close-grip curl |
633 |
forearms |
314 |
314 |
cable |
314 |
1821 |
Grasp the bar with an underhand grip, hands shoulder-width apart. |
314 |
| 314 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying close-grip curl.gif |
cable lying close-grip curl |
633 |
forearms |
314 |
314 |
cable |
314 |
1822 |
Extend your arms fully, keeping your elbows close to your sides. |
314 |
| 314 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying close-grip curl.gif |
cable lying close-grip curl |
633 |
forearms |
314 |
314 |
cable |
314 |
1823 |
Keeping your upper arms stationary, curl the bar towards your chest by contracting your biceps. |
314 |
| 314 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying close-grip curl.gif |
cable lying close-grip curl |
633 |
forearms |
314 |
314 |
cable |
314 |
1824 |
Pause for a moment at the top, squeezing your biceps. |
314 |
| 314 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying close-grip curl.gif |
cable lying close-grip curl |
633 |
forearms |
314 |
314 |
cable |
314 |
1825 |
Slowly lower the bar back to the starting position, fully extending your arms. |
314 |
| 314 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying close-grip curl.gif |
cable lying close-grip curl |
633 |
forearms |
314 |
314 |
cable |
314 |
1826 |
Repeat for the desired number of repetitions. |
314 |
| 315 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif |
cable lying extension pullover (with rope attachment) |
634 |
triceps |
315 |
315 |
cable |
315 |
1827 |
Attach a rope to a cable machine and set the pulley at the highest position. |
315 |
| 315 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif |
cable lying extension pullover (with rope attachment) |
635 |
shoulders |
315 |
315 |
cable |
315 |
1827 |
Attach a rope to a cable machine and set the pulley at the highest position. |
315 |
| 315 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif |
cable lying extension pullover (with rope attachment) |
634 |
triceps |
315 |
315 |
cable |
315 |
1828 |
Lie down on a bench with your head towards the cable machine. |
315 |
| 315 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif |
cable lying extension pullover (with rope attachment) |
635 |
shoulders |
315 |
315 |
cable |
315 |
1828 |
Lie down on a bench with your head towards the cable machine. |
315 |
| 315 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif |
cable lying extension pullover (with rope attachment) |
634 |
triceps |
315 |
315 |
cable |
315 |
1829 |
Hold the rope with both hands and extend your arms straight up above your chest. |
315 |
| 315 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif |
cable lying extension pullover (with rope attachment) |
635 |
shoulders |
315 |
315 |
cable |
315 |
1829 |
Hold the rope with both hands and extend your arms straight up above your chest. |
315 |
| 315 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif |
cable lying extension pullover (with rope attachment) |
634 |
triceps |
315 |
315 |
cable |
315 |
1830 |
Keeping your arms straight, slowly lower the rope behind your head while maintaining control. |
315 |
| 315 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif |
cable lying extension pullover (with rope attachment) |
635 |
shoulders |
315 |
315 |
cable |
315 |
1830 |
Keeping your arms straight, slowly lower the rope behind your head while maintaining control. |
315 |
| 315 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif |
cable lying extension pullover (with rope attachment) |
634 |
triceps |
315 |
315 |
cable |
315 |
1831 |
Pause for a moment at the bottom, then slowly raise the rope back to the starting position. |
315 |
| 315 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif |
cable lying extension pullover (with rope attachment) |
635 |
shoulders |
315 |
315 |
cable |
315 |
1831 |
Pause for a moment at the bottom, then slowly raise the rope back to the starting position. |
315 |
| 315 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif |
cable lying extension pullover (with rope attachment) |
634 |
triceps |
315 |
315 |
cable |
315 |
1832 |
Repeat for the desired number of repetitions. |
315 |
| 315 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying extension pullover (with rope attachment).gif |
cable lying extension pullover (with rope attachment) |
635 |
shoulders |
315 |
315 |
cable |
315 |
1832 |
Repeat for the desired number of repetitions. |
315 |
| 316 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying fly.gif |
cable lying fly |
637 |
triceps |
316 |
316 |
cable |
316 |
1833 |
Attach the handles to the cables and lie flat on a bench with your feet flat on the ground. |
316 |
| 316 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying fly.gif |
cable lying fly |
636 |
deltoids |
316 |
316 |
cable |
316 |
1833 |
Attach the handles to the cables and lie flat on a bench with your feet flat on the ground. |
316 |
| 316 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying fly.gif |
cable lying fly |
637 |
triceps |
316 |
316 |
cable |
316 |
1834 |
Hold the handles with your palms facing each other and your arms extended straight above your chest. |
316 |
| 316 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying fly.gif |
cable lying fly |
636 |
deltoids |
316 |
316 |
cable |
316 |
1834 |
Hold the handles with your palms facing each other and your arms extended straight above your chest. |
316 |
| 316 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying fly.gif |
cable lying fly |
637 |
triceps |
316 |
316 |
cable |
316 |
1835 |
Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest. |
316 |
| 316 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying fly.gif |
cable lying fly |
636 |
deltoids |
316 |
316 |
cable |
316 |
1835 |
Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest. |
316 |
| 316 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying fly.gif |
cable lying fly |
637 |
triceps |
316 |
316 |
cable |
316 |
1836 |
Pause for a moment, then squeeze your chest muscles to bring your arms back to the starting position. |
316 |
| 316 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying fly.gif |
cable lying fly |
636 |
deltoids |
316 |
316 |
cable |
316 |
1836 |
Pause for a moment, then squeeze your chest muscles to bring your arms back to the starting position. |
316 |
| 316 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying fly.gif |
cable lying fly |
637 |
triceps |
316 |
316 |
cable |
316 |
1837 |
Repeat for the desired number of repetitions. |
316 |
| 316 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying fly.gif |
cable lying fly |
636 |
deltoids |
316 |
316 |
cable |
316 |
1837 |
Repeat for the desired number of repetitions. |
316 |
| 317 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying triceps extension v. 2.gif |
cable lying triceps extension v. 2 |
638 |
shoulders |
317 |
317 |
cable |
317 |
1838 |
Attach a rope handle to a low pulley cable machine. |
317 |
| 317 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying triceps extension v. 2.gif |
cable lying triceps extension v. 2 |
638 |
shoulders |
317 |
317 |
cable |
317 |
1839 |
Lie down on a flat bench facing up, with your head towards the cable machine. |
317 |
| 317 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying triceps extension v. 2.gif |
cable lying triceps extension v. 2 |
638 |
shoulders |
317 |
317 |
cable |
317 |
1840 |
Grasp the rope handle with both hands, palms facing each other, and extend your arms straight up over your chest. |
317 |
| 317 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying triceps extension v. 2.gif |
cable lying triceps extension v. 2 |
638 |
shoulders |
317 |
317 |
cable |
317 |
1841 |
Keeping your upper arms stationary, slowly lower the rope handle towards your forehead by bending your elbows. |
317 |
| 317 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying triceps extension v. 2.gif |
cable lying triceps extension v. 2 |
638 |
shoulders |
317 |
317 |
cable |
317 |
1842 |
Pause for a moment at the bottom, then extend your arms back up to the starting position. |
317 |
| 317 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable lying triceps extension v. 2.gif |
cable lying triceps extension v. 2 |
638 |
shoulders |
317 |
317 |
cable |
317 |
1843 |
Repeat for the desired number of repetitions. |
317 |
| 318 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif |
cable middle fly |
640 |
triceps |
318 |
318 |
cable |
318 |
1844 |
Attach cables to both sides of a cable machine at chest height. |
318 |
| 318 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif |
cable middle fly |
639 |
deltoids |
318 |
318 |
cable |
318 |
1844 |
Attach cables to both sides of a cable machine at chest height. |
318 |
| 318 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif |
cable middle fly |
640 |
triceps |
318 |
318 |
cable |
318 |
1845 |
Stand in the center of the machine with one foot slightly in front of the other. |
318 |
| 318 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif |
cable middle fly |
639 |
deltoids |
318 |
318 |
cable |
318 |
1845 |
Stand in the center of the machine with one foot slightly in front of the other. |
318 |
| 318 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif |
cable middle fly |
640 |
triceps |
318 |
318 |
cable |
318 |
1846 |
Grasp the handles with an overhand grip and extend your arms out to the sides. |
318 |
| 318 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif |
cable middle fly |
639 |
deltoids |
318 |
318 |
cable |
318 |
1846 |
Grasp the handles with an overhand grip and extend your arms out to the sides. |
318 |
| 318 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif |
cable middle fly |
640 |
triceps |
318 |
318 |
cable |
318 |
1847 |
Keep a slight bend in your elbows and maintain a slight forward lean. |
318 |
| 318 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif |
cable middle fly |
639 |
deltoids |
318 |
318 |
cable |
318 |
1847 |
Keep a slight bend in your elbows and maintain a slight forward lean. |
318 |
| 318 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif |
cable middle fly |
640 |
triceps |
318 |
318 |
cable |
318 |
1848 |
Engage your chest muscles and bring your arms forward in a sweeping motion. |
318 |
| 318 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif |
cable middle fly |
639 |
deltoids |
318 |
318 |
cable |
318 |
1848 |
Engage your chest muscles and bring your arms forward in a sweeping motion. |
318 |
| 318 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif |
cable middle fly |
640 |
triceps |
318 |
318 |
cable |
318 |
1849 |
Pause for a moment at the center, then slowly return your arms back to the starting position. |
318 |
| 318 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif |
cable middle fly |
639 |
deltoids |
318 |
318 |
cable |
318 |
1849 |
Pause for a moment at the center, then slowly return your arms back to the starting position. |
318 |
| 318 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif |
cable middle fly |
640 |
triceps |
318 |
318 |
cable |
318 |
1850 |
Repeat for the desired number of repetitions. |
318 |
| 318 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable middle fly.gif |
cable middle fly |
639 |
deltoids |
318 |
318 |
cable |
318 |
1850 |
Repeat for the desired number of repetitions. |
318 |
| 319 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif |
cable one arm bent over row |
641 |
biceps |
319 |
319 |
cable |
319 |
1851 |
Stand facing a cable machine with your feet shoulder-width apart. |
319 |
| 319 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif |
cable one arm bent over row |
642 |
forearms |
319 |
319 |
cable |
319 |
1851 |
Stand facing a cable machine with your feet shoulder-width apart. |
319 |
| 319 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif |
cable one arm bent over row |
641 |
biceps |
319 |
319 |
cable |
319 |
1852 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
319 |
| 319 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif |
cable one arm bent over row |
642 |
forearms |
319 |
319 |
cable |
319 |
1852 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
319 |
| 319 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif |
cable one arm bent over row |
641 |
biceps |
319 |
319 |
cable |
319 |
1853 |
Grasp the cable handle with one hand, palm facing inward, and extend your arm fully. |
319 |
| 319 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif |
cable one arm bent over row |
642 |
forearms |
319 |
319 |
cable |
319 |
1853 |
Grasp the cable handle with one hand, palm facing inward, and extend your arm fully. |
319 |
| 319 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif |
cable one arm bent over row |
641 |
biceps |
319 |
319 |
cable |
319 |
1854 |
Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest. |
319 |
| 319 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif |
cable one arm bent over row |
642 |
forearms |
319 |
319 |
cable |
319 |
1854 |
Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest. |
319 |
| 319 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif |
cable one arm bent over row |
641 |
biceps |
319 |
319 |
cable |
319 |
1855 |
Pause for a moment, then slowly extend your arm back to the starting position. |
319 |
| 319 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif |
cable one arm bent over row |
642 |
forearms |
319 |
319 |
cable |
319 |
1855 |
Pause for a moment, then slowly extend your arm back to the starting position. |
319 |
| 319 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif |
cable one arm bent over row |
641 |
biceps |
319 |
319 |
cable |
319 |
1856 |
Repeat for the desired number of repetitions, then switch sides. |
319 |
| 319 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm bent over row.gif |
cable one arm bent over row |
642 |
forearms |
319 |
319 |
cable |
319 |
1856 |
Repeat for the desired number of repetitions, then switch sides. |
319 |
| 320 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm curl.gif |
cable one arm curl |
643 |
forearms |
320 |
320 |
cable |
320 |
1857 |
Stand facing the cable machine with your feet shoulder-width apart. |
320 |
| 320 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm curl.gif |
cable one arm curl |
643 |
forearms |
320 |
320 |
cable |
320 |
1858 |
Grasp the cable handle with an underhand grip, palm facing up. |
320 |
| 320 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm curl.gif |
cable one arm curl |
643 |
forearms |
320 |
320 |
cable |
320 |
1859 |
Keep your elbow close to your side and slowly curl your forearm up towards your shoulder. |
320 |
| 320 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm curl.gif |
cable one arm curl |
643 |
forearms |
320 |
320 |
cable |
320 |
1860 |
Pause for a moment at the top, then slowly lower your forearm back down to the starting position. |
320 |
| 320 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm curl.gif |
cable one arm curl |
643 |
forearms |
320 |
320 |
cable |
320 |
1861 |
Repeat for the desired number of repetitions. |
320 |
| 321 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif |
cable one arm decline chest fly |
645 |
triceps |
321 |
321 |
cable |
321 |
1862 |
Attach a D-handle to a low pulley cable machine and set the bench to a decline angle. |
321 |
| 321 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif |
cable one arm decline chest fly |
644 |
shoulders |
321 |
321 |
cable |
321 |
1862 |
Attach a D-handle to a low pulley cable machine and set the bench to a decline angle. |
321 |
| 321 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif |
cable one arm decline chest fly |
645 |
triceps |
321 |
321 |
cable |
321 |
1863 |
Lie down on the bench with your head towards the machine and grab the handle with your right hand. |
321 |
| 321 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif |
cable one arm decline chest fly |
644 |
shoulders |
321 |
321 |
cable |
321 |
1863 |
Lie down on the bench with your head towards the machine and grab the handle with your right hand. |
321 |
| 321 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif |
cable one arm decline chest fly |
645 |
triceps |
321 |
321 |
cable |
321 |
1864 |
Extend your arm straight up above your chest, keeping a slight bend in your elbow. |
321 |
| 321 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif |
cable one arm decline chest fly |
644 |
shoulders |
321 |
321 |
cable |
321 |
1864 |
Extend your arm straight up above your chest, keeping a slight bend in your elbow. |
321 |
| 321 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif |
cable one arm decline chest fly |
645 |
triceps |
321 |
321 |
cable |
321 |
1865 |
With a controlled motion, lower your arm out to the side until your hand is in line with your shoulder. |
321 |
| 321 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif |
cable one arm decline chest fly |
644 |
shoulders |
321 |
321 |
cable |
321 |
1865 |
With a controlled motion, lower your arm out to the side until your hand is in line with your shoulder. |
321 |
| 321 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif |
cable one arm decline chest fly |
645 |
triceps |
321 |
321 |
cable |
321 |
1866 |
Pause for a moment, then reverse the motion and bring your arm back to the starting position. |
321 |
| 321 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif |
cable one arm decline chest fly |
644 |
shoulders |
321 |
321 |
cable |
321 |
1866 |
Pause for a moment, then reverse the motion and bring your arm back to the starting position. |
321 |
| 321 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif |
cable one arm decline chest fly |
645 |
triceps |
321 |
321 |
cable |
321 |
1867 |
Repeat for the desired number of repetitions, then switch to your left arm and repeat the exercise. |
321 |
| 321 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm decline chest fly.gif |
cable one arm decline chest fly |
644 |
shoulders |
321 |
321 |
cable |
321 |
1867 |
Repeat for the desired number of repetitions, then switch to your left arm and repeat the exercise. |
321 |
| 322 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif |
cable one arm fly on exercise ball |
646 |
deltoids |
322 |
322 |
cable |
322 |
1868 |
Sit on an exercise ball with your feet flat on the ground and your back straight. |
322 |
| 322 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif |
cable one arm fly on exercise ball |
647 |
triceps |
322 |
322 |
cable |
322 |
1868 |
Sit on an exercise ball with your feet flat on the ground and your back straight. |
322 |
| 322 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif |
cable one arm fly on exercise ball |
646 |
deltoids |
322 |
322 |
cable |
322 |
1869 |
Hold a cable handle in one hand and extend your arm out to the side, parallel to the ground. |
322 |
| 322 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif |
cable one arm fly on exercise ball |
647 |
triceps |
322 |
322 |
cable |
322 |
1869 |
Hold a cable handle in one hand and extend your arm out to the side, parallel to the ground. |
322 |
| 322 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif |
cable one arm fly on exercise ball |
646 |
deltoids |
322 |
322 |
cable |
322 |
1870 |
Keep your elbow slightly bent and your palm facing forward. |
322 |
| 322 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif |
cable one arm fly on exercise ball |
647 |
triceps |
322 |
322 |
cable |
322 |
1870 |
Keep your elbow slightly bent and your palm facing forward. |
322 |
| 322 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif |
cable one arm fly on exercise ball |
646 |
deltoids |
322 |
322 |
cable |
322 |
1871 |
Slowly bring your arm across your body, squeezing your chest muscles. |
322 |
| 322 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif |
cable one arm fly on exercise ball |
647 |
triceps |
322 |
322 |
cable |
322 |
1871 |
Slowly bring your arm across your body, squeezing your chest muscles. |
322 |
| 322 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif |
cable one arm fly on exercise ball |
646 |
deltoids |
322 |
322 |
cable |
322 |
1872 |
Pause for a moment at the end of the movement, then slowly return to the starting position. |
322 |
| 322 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif |
cable one arm fly on exercise ball |
647 |
triceps |
322 |
322 |
cable |
322 |
1872 |
Pause for a moment at the end of the movement, then slowly return to the starting position. |
322 |
| 322 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif |
cable one arm fly on exercise ball |
646 |
deltoids |
322 |
322 |
cable |
322 |
1873 |
Repeat for the desired number of repetitions, then switch sides. |
322 |
| 322 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm fly on exercise ball.gif |
cable one arm fly on exercise ball |
647 |
triceps |
322 |
322 |
cable |
322 |
1873 |
Repeat for the desired number of repetitions, then switch sides. |
322 |
| 323 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline fly on exercise ball.gif |
cable one arm incline fly on exercise ball |
648 |
deltoids |
323 |
323 |
cable |
323 |
1874 |
Sit on an exercise ball with your feet flat on the ground and your back against an incline bench. |
323 |
| 323 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline fly on exercise ball.gif |
cable one arm incline fly on exercise ball |
649 |
triceps |
323 |
323 |
cable |
323 |
1874 |
Sit on an exercise ball with your feet flat on the ground and your back against an incline bench. |
323 |
| 323 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline fly on exercise ball.gif |
cable one arm incline fly on exercise ball |
648 |
deltoids |
323 |
323 |
cable |
323 |
1875 |
Hold a cable handle in one hand with your arm extended and palm facing inward. |
323 |
| 323 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline fly on exercise ball.gif |
cable one arm incline fly on exercise ball |
649 |
triceps |
323 |
323 |
cable |
323 |
1875 |
Hold a cable handle in one hand with your arm extended and palm facing inward. |
323 |
| 323 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline fly on exercise ball.gif |
cable one arm incline fly on exercise ball |
648 |
deltoids |
323 |
323 |
cable |
323 |
1876 |
Keeping a slight bend in your elbow, slowly lower your arm out to the side until your hand is in line with your shoulder. |
323 |
| 323 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline fly on exercise ball.gif |
cable one arm incline fly on exercise ball |
649 |
triceps |
323 |
323 |
cable |
323 |
1876 |
Keeping a slight bend in your elbow, slowly lower your arm out to the side until your hand is in line with your shoulder. |
323 |
| 323 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline fly on exercise ball.gif |
cable one arm incline fly on exercise ball |
648 |
deltoids |
323 |
323 |
cable |
323 |
1877 |
Pause for a moment, then squeeze your chest muscles to bring your arm back to the starting position. |
323 |
| 323 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline fly on exercise ball.gif |
cable one arm incline fly on exercise ball |
649 |
triceps |
323 |
323 |
cable |
323 |
1877 |
Pause for a moment, then squeeze your chest muscles to bring your arm back to the starting position. |
323 |
| 323 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline fly on exercise ball.gif |
cable one arm incline fly on exercise ball |
648 |
deltoids |
323 |
323 |
cable |
323 |
1878 |
Repeat for the desired number of repetitions, then switch arms. |
323 |
| 323 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline fly on exercise ball.gif |
cable one arm incline fly on exercise ball |
649 |
triceps |
323 |
323 |
cable |
323 |
1878 |
Repeat for the desired number of repetitions, then switch arms. |
323 |
| 324 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif |
cable one arm incline press |
651 |
triceps |
324 |
324 |
cable |
324 |
1879 |
Adjust the cable machine to a low pulley position. |
324 |
| 324 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif |
cable one arm incline press |
650 |
deltoids |
324 |
324 |
cable |
324 |
1879 |
Adjust the cable machine to a low pulley position. |
324 |
| 324 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif |
cable one arm incline press |
651 |
triceps |
324 |
324 |
cable |
324 |
1880 |
Sit on an incline bench facing away from the cable machine. |
324 |
| 324 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif |
cable one arm incline press |
650 |
deltoids |
324 |
324 |
cable |
324 |
1880 |
Sit on an incline bench facing away from the cable machine. |
324 |
| 324 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif |
cable one arm incline press |
651 |
triceps |
324 |
324 |
cable |
324 |
1881 |
Grasp the handle with one hand and bring it up to shoulder height. |
324 |
| 324 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif |
cable one arm incline press |
650 |
deltoids |
324 |
324 |
cable |
324 |
1881 |
Grasp the handle with one hand and bring it up to shoulder height. |
324 |
| 324 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif |
cable one arm incline press |
651 |
triceps |
324 |
324 |
cable |
324 |
1882 |
Position your feet firmly on the ground and maintain a stable position. |
324 |
| 324 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif |
cable one arm incline press |
650 |
deltoids |
324 |
324 |
cable |
324 |
1882 |
Position your feet firmly on the ground and maintain a stable position. |
324 |
| 324 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif |
cable one arm incline press |
651 |
triceps |
324 |
324 |
cable |
324 |
1883 |
Press the handle forward and upward, extending your arm fully. |
324 |
| 324 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif |
cable one arm incline press |
650 |
deltoids |
324 |
324 |
cable |
324 |
1883 |
Press the handle forward and upward, extending your arm fully. |
324 |
| 324 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif |
cable one arm incline press |
651 |
triceps |
324 |
324 |
cable |
324 |
1884 |
Pause for a moment at the top, then slowly lower the handle back to the starting position. |
324 |
| 324 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif |
cable one arm incline press |
650 |
deltoids |
324 |
324 |
cable |
324 |
1884 |
Pause for a moment at the top, then slowly lower the handle back to the starting position. |
324 |
| 324 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif |
cable one arm incline press |
651 |
triceps |
324 |
324 |
cable |
324 |
1885 |
Repeat for the desired number of repetitions, then switch sides. |
324 |
| 324 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press.gif |
cable one arm incline press |
650 |
deltoids |
324 |
324 |
cable |
324 |
1885 |
Repeat for the desired number of repetitions, then switch sides. |
324 |
| 325 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press on exercise ball.gif |
cable one arm incline press on exercise ball |
652 |
shoulders |
325 |
325 |
cable |
325 |
1886 |
Sit on an exercise ball with your feet flat on the ground and your back resting against an incline bench. |
325 |
| 325 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press on exercise ball.gif |
cable one arm incline press on exercise ball |
653 |
triceps |
325 |
325 |
cable |
325 |
1886 |
Sit on an exercise ball with your feet flat on the ground and your back resting against an incline bench. |
325 |
| 325 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press on exercise ball.gif |
cable one arm incline press on exercise ball |
652 |
shoulders |
325 |
325 |
cable |
325 |
1887 |
Hold a cable handle in one hand and position your arm at a 90-degree angle with your elbow bent. |
325 |
| 325 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press on exercise ball.gif |
cable one arm incline press on exercise ball |
653 |
triceps |
325 |
325 |
cable |
325 |
1887 |
Hold a cable handle in one hand and position your arm at a 90-degree angle with your elbow bent. |
325 |
| 325 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press on exercise ball.gif |
cable one arm incline press on exercise ball |
652 |
shoulders |
325 |
325 |
cable |
325 |
1888 |
Press the cable handle forward and upward, extending your arm fully. |
325 |
| 325 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press on exercise ball.gif |
cable one arm incline press on exercise ball |
653 |
triceps |
325 |
325 |
cable |
325 |
1888 |
Press the cable handle forward and upward, extending your arm fully. |
325 |
| 325 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press on exercise ball.gif |
cable one arm incline press on exercise ball |
652 |
shoulders |
325 |
325 |
cable |
325 |
1889 |
Pause for a moment at the top, then slowly lower the cable handle back to the starting position. |
325 |
| 325 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press on exercise ball.gif |
cable one arm incline press on exercise ball |
653 |
triceps |
325 |
325 |
cable |
325 |
1889 |
Pause for a moment at the top, then slowly lower the cable handle back to the starting position. |
325 |
| 325 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press on exercise ball.gif |
cable one arm incline press on exercise ball |
652 |
shoulders |
325 |
325 |
cable |
325 |
1890 |
Repeat for the desired number of repetitions, then switch to the other arm. |
325 |
| 325 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm incline press on exercise ball.gif |
cable one arm incline press on exercise ball |
653 |
triceps |
325 |
325 |
cable |
325 |
1890 |
Repeat for the desired number of repetitions, then switch to the other arm. |
325 |
| 326 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif |
cable one arm lateral bent-over |
654 |
deltoids |
326 |
326 |
cable |
326 |
1891 |
Stand with your feet shoulder-width apart, facing a cable machine. |
326 |
| 326 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif |
cable one arm lateral bent-over |
655 |
trapezius |
326 |
326 |
cable |
326 |
1891 |
Stand with your feet shoulder-width apart, facing a cable machine. |
326 |
| 326 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif |
cable one arm lateral bent-over |
654 |
deltoids |
326 |
326 |
cable |
326 |
1892 |
Grasp the handle with one hand and step back to create tension on the cable. |
326 |
| 326 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif |
cable one arm lateral bent-over |
655 |
trapezius |
326 |
326 |
cable |
326 |
1892 |
Grasp the handle with one hand and step back to create tension on the cable. |
326 |
| 326 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif |
cable one arm lateral bent-over |
654 |
deltoids |
326 |
326 |
cable |
326 |
1893 |
Bend forward at the waist, keeping your back straight and your core engaged. |
326 |
| 326 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif |
cable one arm lateral bent-over |
655 |
trapezius |
326 |
326 |
cable |
326 |
1893 |
Bend forward at the waist, keeping your back straight and your core engaged. |
326 |
| 326 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif |
cable one arm lateral bent-over |
654 |
deltoids |
326 |
326 |
cable |
326 |
1894 |
Extend your arm out to the side, parallel to the ground, with a slight bend in your elbow. |
326 |
| 326 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif |
cable one arm lateral bent-over |
655 |
trapezius |
326 |
326 |
cable |
326 |
1894 |
Extend your arm out to the side, parallel to the ground, with a slight bend in your elbow. |
326 |
| 326 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif |
cable one arm lateral bent-over |
654 |
deltoids |
326 |
326 |
cable |
326 |
1895 |
Slowly bring your arm back to the starting position, maintaining control throughout the movement. |
326 |
| 326 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif |
cable one arm lateral bent-over |
655 |
trapezius |
326 |
326 |
cable |
326 |
1895 |
Slowly bring your arm back to the starting position, maintaining control throughout the movement. |
326 |
| 326 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif |
cable one arm lateral bent-over |
654 |
deltoids |
326 |
326 |
cable |
326 |
1896 |
Repeat for the desired number of repetitions, then switch sides. |
326 |
| 326 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral bent-over.gif |
cable one arm lateral bent-over |
655 |
trapezius |
326 |
326 |
cable |
326 |
1896 |
Repeat for the desired number of repetitions, then switch sides. |
326 |
| 327 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral raise.gif |
cable one arm lateral raise |
656 |
traps |
327 |
327 |
cable |
327 |
1897 |
Stand with your feet shoulder-width apart, facing the cable machine. |
327 |
| 327 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral raise.gif |
cable one arm lateral raise |
657 |
triceps |
327 |
327 |
cable |
327 |
1897 |
Stand with your feet shoulder-width apart, facing the cable machine. |
327 |
| 327 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral raise.gif |
cable one arm lateral raise |
656 |
traps |
327 |
327 |
cable |
327 |
1898 |
Hold the cable handle with one hand, palm facing down, and stand far enough away from the machine so that there is tension on the cable. |
327 |
| 327 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral raise.gif |
cable one arm lateral raise |
657 |
triceps |
327 |
327 |
cable |
327 |
1898 |
Hold the cable handle with one hand, palm facing down, and stand far enough away from the machine so that there is tension on the cable. |
327 |
| 327 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral raise.gif |
cable one arm lateral raise |
656 |
traps |
327 |
327 |
cable |
327 |
1899 |
Keep your arm straight and slowly raise it out to the side until it is parallel to the ground. |
327 |
| 327 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral raise.gif |
cable one arm lateral raise |
657 |
triceps |
327 |
327 |
cable |
327 |
1899 |
Keep your arm straight and slowly raise it out to the side until it is parallel to the ground. |
327 |
| 327 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral raise.gif |
cable one arm lateral raise |
656 |
traps |
327 |
327 |
cable |
327 |
1900 |
Pause for a moment at the top, then slowly lower your arm back down to the starting position. |
327 |
| 327 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral raise.gif |
cable one arm lateral raise |
657 |
triceps |
327 |
327 |
cable |
327 |
1900 |
Pause for a moment at the top, then slowly lower your arm back down to the starting position. |
327 |
| 327 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral raise.gif |
cable one arm lateral raise |
656 |
traps |
327 |
327 |
cable |
327 |
1901 |
Repeat for the desired number of repetitions, then switch sides. |
327 |
| 327 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm lateral raise.gif |
cable one arm lateral raise |
657 |
triceps |
327 |
327 |
cable |
327 |
1901 |
Repeat for the desired number of repetitions, then switch sides. |
327 |
| 328 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm preacher curl.gif |
cable one arm preacher curl |
658 |
forearms |
328 |
328 |
cable |
328 |
1902 |
Adjust the cable machine so that the preacher curl pad is at chest height. |
328 |
| 328 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm preacher curl.gif |
cable one arm preacher curl |
658 |
forearms |
328 |
328 |
cable |
328 |
1903 |
Stand facing the cable machine with your feet shoulder-width apart. |
328 |
| 328 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm preacher curl.gif |
cable one arm preacher curl |
658 |
forearms |
328 |
328 |
cable |
328 |
1904 |
Grasp the cable handle with an underhand grip and position your upper arm against the preacher curl pad. |
328 |
| 328 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm preacher curl.gif |
cable one arm preacher curl |
658 |
forearms |
328 |
328 |
cable |
328 |
1905 |
Keep your back straight and your core engaged. |
328 |
| 328 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm preacher curl.gif |
cable one arm preacher curl |
658 |
forearms |
328 |
328 |
cable |
328 |
1906 |
Slowly curl the cable handle towards your shoulder, keeping your upper arm against the pad. |
328 |
| 328 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm preacher curl.gif |
cable one arm preacher curl |
658 |
forearms |
328 |
328 |
cable |
328 |
1907 |
Pause for a moment at the top of the movement, squeezing your biceps. |
328 |
| 328 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm preacher curl.gif |
cable one arm preacher curl |
658 |
forearms |
328 |
328 |
cable |
328 |
1908 |
Slowly lower the cable handle back to the starting position. |
328 |
| 328 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm preacher curl.gif |
cable one arm preacher curl |
658 |
forearms |
328 |
328 |
cable |
328 |
1909 |
Repeat for the desired number of repetitions. |
328 |
| 328 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm preacher curl.gif |
cable one arm preacher curl |
658 |
forearms |
328 |
328 |
cable |
328 |
1910 |
Switch arms and repeat the exercise. |
328 |
| 329 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif |
cable one arm press on exercise ball |
659 |
shoulders |
329 |
329 |
cable |
329 |
1911 |
Sit on an exercise ball with your feet flat on the ground and your back straight. |
329 |
| 329 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif |
cable one arm press on exercise ball |
660 |
triceps |
329 |
329 |
cable |
329 |
1911 |
Sit on an exercise ball with your feet flat on the ground and your back straight. |
329 |
| 329 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif |
cable one arm press on exercise ball |
659 |
shoulders |
329 |
329 |
cable |
329 |
1912 |
Hold a cable handle in one hand and position your arm at chest height, elbow bent. |
329 |
| 329 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif |
cable one arm press on exercise ball |
660 |
triceps |
329 |
329 |
cable |
329 |
1912 |
Hold a cable handle in one hand and position your arm at chest height, elbow bent. |
329 |
| 329 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif |
cable one arm press on exercise ball |
659 |
shoulders |
329 |
329 |
cable |
329 |
1913 |
Place your other hand on your hip for stability. |
329 |
| 329 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif |
cable one arm press on exercise ball |
660 |
triceps |
329 |
329 |
cable |
329 |
1913 |
Place your other hand on your hip for stability. |
329 |
| 329 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif |
cable one arm press on exercise ball |
659 |
shoulders |
329 |
329 |
cable |
329 |
1914 |
Press the cable handle forward, extending your arm fully. |
329 |
| 329 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif |
cable one arm press on exercise ball |
660 |
triceps |
329 |
329 |
cable |
329 |
1914 |
Press the cable handle forward, extending your arm fully. |
329 |
| 329 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif |
cable one arm press on exercise ball |
659 |
shoulders |
329 |
329 |
cable |
329 |
1915 |
Pause for a moment, then slowly return to the starting position. |
329 |
| 329 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif |
cable one arm press on exercise ball |
660 |
triceps |
329 |
329 |
cable |
329 |
1915 |
Pause for a moment, then slowly return to the starting position. |
329 |
| 329 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif |
cable one arm press on exercise ball |
659 |
shoulders |
329 |
329 |
cable |
329 |
1916 |
Repeat for the desired number of repetitions, then switch arms. |
329 |
| 329 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm press on exercise ball.gif |
cable one arm press on exercise ball |
660 |
triceps |
329 |
329 |
cable |
329 |
1916 |
Repeat for the desired number of repetitions, then switch arms. |
329 |
| 330 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif |
cable one arm pulldown |
662 |
forearms |
330 |
330 |
cable |
330 |
1917 |
Attach a single handle to a high pulley cable machine. |
330 |
| 330 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif |
cable one arm pulldown |
661 |
biceps |
330 |
330 |
cable |
330 |
1917 |
Attach a single handle to a high pulley cable machine. |
330 |
| 330 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif |
cable one arm pulldown |
662 |
forearms |
330 |
330 |
cable |
330 |
1918 |
Stand facing the machine with your feet shoulder-width apart. |
330 |
| 330 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif |
cable one arm pulldown |
661 |
biceps |
330 |
330 |
cable |
330 |
1918 |
Stand facing the machine with your feet shoulder-width apart. |
330 |
| 330 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif |
cable one arm pulldown |
662 |
forearms |
330 |
330 |
cable |
330 |
1919 |
Grasp the handle with an overhand grip and extend your arm fully. |
330 |
| 330 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif |
cable one arm pulldown |
661 |
biceps |
330 |
330 |
cable |
330 |
1919 |
Grasp the handle with an overhand grip and extend your arm fully. |
330 |
| 330 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif |
cable one arm pulldown |
662 |
forearms |
330 |
330 |
cable |
330 |
1920 |
Keep your back straight and your core engaged. |
330 |
| 330 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif |
cable one arm pulldown |
661 |
biceps |
330 |
330 |
cable |
330 |
1920 |
Keep your back straight and your core engaged. |
330 |
| 330 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif |
cable one arm pulldown |
662 |
forearms |
330 |
330 |
cable |
330 |
1921 |
Pull the handle down towards your side while keeping your elbow close to your body. |
330 |
| 330 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif |
cable one arm pulldown |
661 |
biceps |
330 |
330 |
cable |
330 |
1921 |
Pull the handle down towards your side while keeping your elbow close to your body. |
330 |
| 330 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif |
cable one arm pulldown |
662 |
forearms |
330 |
330 |
cable |
330 |
1922 |
Pause for a moment at the bottom of the movement, squeezing your lat muscle. |
330 |
| 330 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif |
cable one arm pulldown |
661 |
biceps |
330 |
330 |
cable |
330 |
1922 |
Pause for a moment at the bottom of the movement, squeezing your lat muscle. |
330 |
| 330 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif |
cable one arm pulldown |
662 |
forearms |
330 |
330 |
cable |
330 |
1923 |
Slowly release the handle back to the starting position. |
330 |
| 330 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif |
cable one arm pulldown |
661 |
biceps |
330 |
330 |
cable |
330 |
1923 |
Slowly release the handle back to the starting position. |
330 |
| 330 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif |
cable one arm pulldown |
662 |
forearms |
330 |
330 |
cable |
330 |
1924 |
Repeat for the desired number of repetitions. |
330 |
| 330 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif |
cable one arm pulldown |
661 |
biceps |
330 |
330 |
cable |
330 |
1924 |
Repeat for the desired number of repetitions. |
330 |
| 330 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif |
cable one arm pulldown |
662 |
forearms |
330 |
330 |
cable |
330 |
1925 |
Switch sides and repeat the exercise with the other arm. |
330 |
| 330 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm pulldown.gif |
cable one arm pulldown |
661 |
biceps |
330 |
330 |
cable |
330 |
1925 |
Switch sides and repeat the exercise with the other arm. |
330 |
| 331 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm reverse preacher curl.gif |
cable one arm reverse preacher curl |
663 |
forearms |
331 |
331 |
cable |
331 |
1926 |
Adjust the cable machine so that the pulley is at the lowest position. |
331 |
| 331 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm reverse preacher curl.gif |
cable one arm reverse preacher curl |
663 |
forearms |
331 |
331 |
cable |
331 |
1927 |
Stand facing the cable machine with your feet shoulder-width apart. |
331 |
| 331 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm reverse preacher curl.gif |
cable one arm reverse preacher curl |
663 |
forearms |
331 |
331 |
cable |
331 |
1928 |
Grasp the cable handle with an underhand grip and position your upper arm against the preacher bench pad. |
331 |
| 331 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm reverse preacher curl.gif |
cable one arm reverse preacher curl |
663 |
forearms |
331 |
331 |
cable |
331 |
1929 |
Keep your back straight and your core engaged throughout the exercise. |
331 |
| 331 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm reverse preacher curl.gif |
cable one arm reverse preacher curl |
663 |
forearms |
331 |
331 |
cable |
331 |
1930 |
Slowly curl your forearm towards your bicep, keeping your upper arm stationary against the pad. |
331 |
| 331 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm reverse preacher curl.gif |
cable one arm reverse preacher curl |
663 |
forearms |
331 |
331 |
cable |
331 |
1931 |
Pause for a moment at the top of the movement, squeezing your bicep. |
331 |
| 331 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm reverse preacher curl.gif |
cable one arm reverse preacher curl |
663 |
forearms |
331 |
331 |
cable |
331 |
1932 |
Slowly lower the cable handle back to the starting position. |
331 |
| 331 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm reverse preacher curl.gif |
cable one arm reverse preacher curl |
663 |
forearms |
331 |
331 |
cable |
331 |
1933 |
Repeat for the desired number of repetitions. |
331 |
| 331 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm reverse preacher curl.gif |
cable one arm reverse preacher curl |
663 |
forearms |
331 |
331 |
cable |
331 |
1934 |
Switch arms and repeat the exercise. |
331 |
| 332 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif |
cable one arm straight back high row (kneeling) |
664 |
biceps |
332 |
332 |
cable |
332 |
1935 |
Attach a handle to a cable machine at waist height. |
332 |
| 332 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif |
cable one arm straight back high row (kneeling) |
665 |
shoulders |
332 |
332 |
cable |
332 |
1935 |
Attach a handle to a cable machine at waist height. |
332 |
| 332 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif |
cable one arm straight back high row (kneeling) |
664 |
biceps |
332 |
332 |
cable |
332 |
1936 |
Kneel down facing the cable machine and grab the handle with one hand. |
332 |
| 332 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif |
cable one arm straight back high row (kneeling) |
665 |
shoulders |
332 |
332 |
cable |
332 |
1936 |
Kneel down facing the cable machine and grab the handle with one hand. |
332 |
| 332 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif |
cable one arm straight back high row (kneeling) |
664 |
biceps |
332 |
332 |
cable |
332 |
1937 |
Keep your back straight and your core engaged. |
332 |
| 332 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif |
cable one arm straight back high row (kneeling) |
665 |
shoulders |
332 |
332 |
cable |
332 |
1937 |
Keep your back straight and your core engaged. |
332 |
| 332 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif |
cable one arm straight back high row (kneeling) |
664 |
biceps |
332 |
332 |
cable |
332 |
1938 |
Pull the handle towards your chest, squeezing your shoulder blades together. |
332 |
| 332 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif |
cable one arm straight back high row (kneeling) |
665 |
shoulders |
332 |
332 |
cable |
332 |
1938 |
Pull the handle towards your chest, squeezing your shoulder blades together. |
332 |
| 332 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif |
cable one arm straight back high row (kneeling) |
664 |
biceps |
332 |
332 |
cable |
332 |
1939 |
Pause for a moment at the top of the movement. |
332 |
| 332 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif |
cable one arm straight back high row (kneeling) |
665 |
shoulders |
332 |
332 |
cable |
332 |
1939 |
Pause for a moment at the top of the movement. |
332 |
| 332 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif |
cable one arm straight back high row (kneeling) |
664 |
biceps |
332 |
332 |
cable |
332 |
1940 |
Slowly release the handle back to the starting position. |
332 |
| 332 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif |
cable one arm straight back high row (kneeling) |
665 |
shoulders |
332 |
332 |
cable |
332 |
1940 |
Slowly release the handle back to the starting position. |
332 |
| 332 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif |
cable one arm straight back high row (kneeling) |
664 |
biceps |
332 |
332 |
cable |
332 |
1941 |
Repeat for the desired number of repetitions. |
332 |
| 332 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif |
cable one arm straight back high row (kneeling) |
665 |
shoulders |
332 |
332 |
cable |
332 |
1941 |
Repeat for the desired number of repetitions. |
332 |
| 332 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif |
cable one arm straight back high row (kneeling) |
664 |
biceps |
332 |
332 |
cable |
332 |
1942 |
Switch sides and repeat the exercise with the other arm. |
332 |
| 332 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm straight back high row (kneeling).gif |
cable one arm straight back high row (kneeling) |
665 |
shoulders |
332 |
332 |
cable |
332 |
1942 |
Switch sides and repeat the exercise with the other arm. |
332 |
| 333 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm tricep pushdown.gif |
cable one arm tricep pushdown |
666 |
forearms |
333 |
333 |
cable |
333 |
1943 |
Stand facing a cable machine with a straight bar attachment at chest height. |
333 |
| 333 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm tricep pushdown.gif |
cable one arm tricep pushdown |
666 |
forearms |
333 |
333 |
cable |
333 |
1944 |
Grasp the bar with an overhand grip and step back to create tension in the cable. |
333 |
| 333 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm tricep pushdown.gif |
cable one arm tricep pushdown |
666 |
forearms |
333 |
333 |
cable |
333 |
1945 |
Position your feet shoulder-width apart and slightly bend your knees. |
333 |
| 333 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm tricep pushdown.gif |
cable one arm tricep pushdown |
666 |
forearms |
333 |
333 |
cable |
333 |
1946 |
Keep your back straight and core engaged throughout the exercise. |
333 |
| 333 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm tricep pushdown.gif |
cable one arm tricep pushdown |
666 |
forearms |
333 |
333 |
cable |
333 |
1947 |
Start with your arm fully extended and perpendicular to the floor. |
333 |
| 333 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm tricep pushdown.gif |
cable one arm tricep pushdown |
666 |
forearms |
333 |
333 |
cable |
333 |
1948 |
Keeping your upper arm stationary, exhale and push the bar down until your arm is fully extended. |
333 |
| 333 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm tricep pushdown.gif |
cable one arm tricep pushdown |
666 |
forearms |
333 |
333 |
cable |
333 |
1949 |
Pause for a moment, then inhale and slowly return to the starting position. |
333 |
| 333 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable one arm tricep pushdown.gif |
cable one arm tricep pushdown |
666 |
forearms |
333 |
333 |
cable |
333 |
1950 |
Repeat for the desired number of repetitions, then switch arms. |
333 |
| 334 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif |
cable overhead curl |
667 |
forearms |
334 |
334 |
cable |
334 |
1951 |
Attach a straight bar to a high pulley cable machine. |
334 |
| 334 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif |
cable overhead curl |
668 |
shoulders |
334 |
334 |
cable |
334 |
1951 |
Attach a straight bar to a high pulley cable machine. |
334 |
| 334 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif |
cable overhead curl |
667 |
forearms |
334 |
334 |
cable |
334 |
1952 |
Stand facing the machine with your feet shoulder-width apart. |
334 |
| 334 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif |
cable overhead curl |
668 |
shoulders |
334 |
334 |
cable |
334 |
1952 |
Stand facing the machine with your feet shoulder-width apart. |
334 |
| 334 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif |
cable overhead curl |
667 |
forearms |
334 |
334 |
cable |
334 |
1953 |
Grasp the bar with an underhand grip, hands shoulder-width apart. |
334 |
| 334 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif |
cable overhead curl |
668 |
shoulders |
334 |
334 |
cable |
334 |
1953 |
Grasp the bar with an underhand grip, hands shoulder-width apart. |
334 |
| 334 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif |
cable overhead curl |
667 |
forearms |
334 |
334 |
cable |
334 |
1954 |
Keep your elbows close to your sides and your upper arms stationary. |
334 |
| 334 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif |
cable overhead curl |
668 |
shoulders |
334 |
334 |
cable |
334 |
1954 |
Keep your elbows close to your sides and your upper arms stationary. |
334 |
| 334 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif |
cable overhead curl |
667 |
forearms |
334 |
334 |
cable |
334 |
1955 |
Exhale and curl the bar down towards your forehead, keeping your upper arms stationary. |
334 |
| 334 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif |
cable overhead curl |
668 |
shoulders |
334 |
334 |
cable |
334 |
1955 |
Exhale and curl the bar down towards your forehead, keeping your upper arms stationary. |
334 |
| 334 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif |
cable overhead curl |
667 |
forearms |
334 |
334 |
cable |
334 |
1956 |
Pause for a moment at the bottom of the movement, squeezing your biceps. |
334 |
| 334 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif |
cable overhead curl |
668 |
shoulders |
334 |
334 |
cable |
334 |
1956 |
Pause for a moment at the bottom of the movement, squeezing your biceps. |
334 |
| 334 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif |
cable overhead curl |
667 |
forearms |
334 |
334 |
cable |
334 |
1957 |
Inhale and slowly return the bar to the starting position, fully extending your arms. |
334 |
| 334 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif |
cable overhead curl |
668 |
shoulders |
334 |
334 |
cable |
334 |
1957 |
Inhale and slowly return the bar to the starting position, fully extending your arms. |
334 |
| 334 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif |
cable overhead curl |
667 |
forearms |
334 |
334 |
cable |
334 |
1958 |
Repeat for the desired number of repetitions. |
334 |
| 334 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl.gif |
cable overhead curl |
668 |
shoulders |
334 |
334 |
cable |
334 |
1958 |
Repeat for the desired number of repetitions. |
334 |
| 335 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl on exercise ball.gif |
cable overhead curl on exercise ball |
670 |
shoulders |
335 |
335 |
cable |
335 |
1959 |
Sit on an exercise ball and hold the cable handle with an underhand grip. |
335 |
| 335 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl on exercise ball.gif |
cable overhead curl on exercise ball |
669 |
forearms |
335 |
335 |
cable |
335 |
1959 |
Sit on an exercise ball and hold the cable handle with an underhand grip. |
335 |
| 335 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl on exercise ball.gif |
cable overhead curl on exercise ball |
670 |
shoulders |
335 |
335 |
cable |
335 |
1960 |
Extend your arms fully overhead, keeping your elbows close to your ears. |
335 |
| 335 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl on exercise ball.gif |
cable overhead curl on exercise ball |
669 |
forearms |
335 |
335 |
cable |
335 |
1960 |
Extend your arms fully overhead, keeping your elbows close to your ears. |
335 |
| 335 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl on exercise ball.gif |
cable overhead curl on exercise ball |
670 |
shoulders |
335 |
335 |
cable |
335 |
1961 |
Slowly curl the cable down towards your forehead, keeping your upper arms stationary. |
335 |
| 335 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl on exercise ball.gif |
cable overhead curl on exercise ball |
669 |
forearms |
335 |
335 |
cable |
335 |
1961 |
Slowly curl the cable down towards your forehead, keeping your upper arms stationary. |
335 |
| 335 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl on exercise ball.gif |
cable overhead curl on exercise ball |
670 |
shoulders |
335 |
335 |
cable |
335 |
1962 |
Pause for a moment at the bottom of the movement, then slowly return to the starting position. |
335 |
| 335 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl on exercise ball.gif |
cable overhead curl on exercise ball |
669 |
forearms |
335 |
335 |
cable |
335 |
1962 |
Pause for a moment at the bottom of the movement, then slowly return to the starting position. |
335 |
| 335 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl on exercise ball.gif |
cable overhead curl on exercise ball |
670 |
shoulders |
335 |
335 |
cable |
335 |
1963 |
Repeat for the desired number of repetitions. |
335 |
| 335 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead curl on exercise ball.gif |
cable overhead curl on exercise ball |
669 |
forearms |
335 |
335 |
cable |
335 |
1963 |
Repeat for the desired number of repetitions. |
335 |
| 336 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead triceps extension (rope attachment).gif |
cable overhead triceps extension (rope attachment) |
671 |
shoulders |
336 |
336 |
cable |
336 |
1964 |
Attach a rope to a cable machine at a high position. |
336 |
| 336 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead triceps extension (rope attachment).gif |
cable overhead triceps extension (rope attachment) |
671 |
shoulders |
336 |
336 |
cable |
336 |
1965 |
Stand facing away from the machine with your feet shoulder-width apart. |
336 |
| 336 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead triceps extension (rope attachment).gif |
cable overhead triceps extension (rope attachment) |
671 |
shoulders |
336 |
336 |
cable |
336 |
1966 |
Grasp the rope with both hands, palms facing each other, and bring your hands above your head. |
336 |
| 336 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead triceps extension (rope attachment).gif |
cable overhead triceps extension (rope attachment) |
671 |
shoulders |
336 |
336 |
cable |
336 |
1967 |
Keep your upper arms close to your head and your elbows pointing forward. |
336 |
| 336 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead triceps extension (rope attachment).gif |
cable overhead triceps extension (rope attachment) |
671 |
shoulders |
336 |
336 |
cable |
336 |
1968 |
Slowly lower the rope behind your head by bending your elbows. |
336 |
| 336 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead triceps extension (rope attachment).gif |
cable overhead triceps extension (rope attachment) |
671 |
shoulders |
336 |
336 |
cable |
336 |
1969 |
Pause for a moment, then extend your arms back up to the starting position. |
336 |
| 336 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable overhead triceps extension (rope attachment).gif |
cable overhead triceps extension (rope attachment) |
671 |
shoulders |
336 |
336 |
cable |
336 |
1970 |
Repeat for the desired number of repetitions. |
336 |
| 337 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif |
cable palm rotational row |
672 |
biceps |
337 |
337 |
cable |
337 |
1971 |
Attach a handle to a cable machine at waist height. |
337 |
| 337 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif |
cable palm rotational row |
673 |
forearms |
337 |
337 |
cable |
337 |
1971 |
Attach a handle to a cable machine at waist height. |
337 |
| 337 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif |
cable palm rotational row |
672 |
biceps |
337 |
337 |
cable |
337 |
1972 |
Stand facing the machine with your feet shoulder-width apart. |
337 |
| 337 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif |
cable palm rotational row |
673 |
forearms |
337 |
337 |
cable |
337 |
1972 |
Stand facing the machine with your feet shoulder-width apart. |
337 |
| 337 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif |
cable palm rotational row |
672 |
biceps |
337 |
337 |
cable |
337 |
1973 |
Grasp the handle with an overhand grip, palms facing down. |
337 |
| 337 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif |
cable palm rotational row |
673 |
forearms |
337 |
337 |
cable |
337 |
1973 |
Grasp the handle with an overhand grip, palms facing down. |
337 |
| 337 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif |
cable palm rotational row |
672 |
biceps |
337 |
337 |
cable |
337 |
1974 |
Step back to create tension on the cable, keeping your back straight and knees slightly bent. |
337 |
| 337 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif |
cable palm rotational row |
673 |
forearms |
337 |
337 |
cable |
337 |
1974 |
Step back to create tension on the cable, keeping your back straight and knees slightly bent. |
337 |
| 337 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif |
cable palm rotational row |
672 |
biceps |
337 |
337 |
cable |
337 |
1975 |
Pull the handle towards your body, rotating your palms to face upwards as you do so. |
337 |
| 337 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif |
cable palm rotational row |
673 |
forearms |
337 |
337 |
cable |
337 |
1975 |
Pull the handle towards your body, rotating your palms to face upwards as you do so. |
337 |
| 337 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif |
cable palm rotational row |
672 |
biceps |
337 |
337 |
cable |
337 |
1976 |
Squeeze your shoulder blades together at the end of the movement. |
337 |
| 337 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif |
cable palm rotational row |
673 |
forearms |
337 |
337 |
cable |
337 |
1976 |
Squeeze your shoulder blades together at the end of the movement. |
337 |
| 337 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif |
cable palm rotational row |
672 |
biceps |
337 |
337 |
cable |
337 |
1977 |
Slowly release the handle back to the starting position. |
337 |
| 337 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif |
cable palm rotational row |
673 |
forearms |
337 |
337 |
cable |
337 |
1977 |
Slowly release the handle back to the starting position. |
337 |
| 337 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif |
cable palm rotational row |
672 |
biceps |
337 |
337 |
cable |
337 |
1978 |
Repeat for the desired number of repetitions. |
337 |
| 337 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable palm rotational row.gif |
cable palm rotational row |
673 |
forearms |
337 |
337 |
cable |
337 |
1978 |
Repeat for the desired number of repetitions. |
337 |
| 338 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable preacher curl.gif |
cable preacher curl |
674 |
forearms |
338 |
338 |
cable |
338 |
1979 |
Adjust the cable machine so that the preacher curl pad is at chest height. |
338 |
| 338 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable preacher curl.gif |
cable preacher curl |
674 |
forearms |
338 |
338 |
cable |
338 |
1980 |
Sit on the preacher curl bench and place your upper arms on the pad, gripping the cable attachment with an underhand grip. |
338 |
| 338 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable preacher curl.gif |
cable preacher curl |
674 |
forearms |
338 |
338 |
cable |
338 |
1981 |
Keep your back straight and your elbows tucked in at your sides. |
338 |
| 338 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable preacher curl.gif |
cable preacher curl |
674 |
forearms |
338 |
338 |
cable |
338 |
1982 |
Slowly curl the cable attachment up towards your shoulders, squeezing your biceps at the top of the movement. |
338 |
| 338 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable preacher curl.gif |
cable preacher curl |
674 |
forearms |
338 |
338 |
cable |
338 |
1983 |
Pause for a moment, then slowly lower the cable attachment back down to the starting position. |
338 |
| 338 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable preacher curl.gif |
cable preacher curl |
674 |
forearms |
338 |
338 |
cable |
338 |
1984 |
Repeat for the desired number of repetitions. |
338 |
| 339 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable press on exercise ball.gif |
cable press on exercise ball |
675 |
shoulders |
339 |
339 |
cable |
339 |
1985 |
Sit on an exercise ball with your feet flat on the ground and your knees at a 90-degree angle. |
339 |
| 339 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable press on exercise ball.gif |
cable press on exercise ball |
676 |
triceps |
339 |
339 |
cable |
339 |
1985 |
Sit on an exercise ball with your feet flat on the ground and your knees at a 90-degree angle. |
339 |
| 339 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable press on exercise ball.gif |
cable press on exercise ball |
675 |
shoulders |
339 |
339 |
cable |
339 |
1986 |
Hold the cable handles at chest height with your palms facing down and your elbows bent. |
339 |
| 339 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable press on exercise ball.gif |
cable press on exercise ball |
676 |
triceps |
339 |
339 |
cable |
339 |
1986 |
Hold the cable handles at chest height with your palms facing down and your elbows bent. |
339 |
| 339 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable press on exercise ball.gif |
cable press on exercise ball |
675 |
shoulders |
339 |
339 |
cable |
339 |
1987 |
Engage your core and press the cable handles forward until your arms are fully extended. |
339 |
| 339 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable press on exercise ball.gif |
cable press on exercise ball |
676 |
triceps |
339 |
339 |
cable |
339 |
1987 |
Engage your core and press the cable handles forward until your arms are fully extended. |
339 |
| 339 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable press on exercise ball.gif |
cable press on exercise ball |
675 |
shoulders |
339 |
339 |
cable |
339 |
1988 |
Pause for a moment, then slowly release the tension and bring the cable handles back to the starting position. |
339 |
| 339 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable press on exercise ball.gif |
cable press on exercise ball |
676 |
triceps |
339 |
339 |
cable |
339 |
1988 |
Pause for a moment, then slowly release the tension and bring the cable handles back to the starting position. |
339 |
| 339 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable press on exercise ball.gif |
cable press on exercise ball |
675 |
shoulders |
339 |
339 |
cable |
339 |
1989 |
Repeat for the desired number of repetitions. |
339 |
| 339 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable press on exercise ball.gif |
cable press on exercise ball |
676 |
triceps |
339 |
339 |
cable |
339 |
1989 |
Repeat for the desired number of repetitions. |
339 |
| 340 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pull through (with rope).gif |
cable pull through (with rope) |
678 |
lower back |
340 |
340 |
cable |
340 |
1990 |
Stand facing away from the cable machine with your feet shoulder-width apart. |
340 |
| 340 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pull through (with rope).gif |
cable pull through (with rope) |
677 |
hamstrings |
340 |
340 |
cable |
340 |
1990 |
Stand facing away from the cable machine with your feet shoulder-width apart. |
340 |
| 340 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pull through (with rope).gif |
cable pull through (with rope) |
678 |
lower back |
340 |
340 |
cable |
340 |
1991 |
Grab the rope attachment with both hands and step forward, creating tension in the cable. |
340 |
| 340 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pull through (with rope).gif |
cable pull through (with rope) |
677 |
hamstrings |
340 |
340 |
cable |
340 |
1991 |
Grab the rope attachment with both hands and step forward, creating tension in the cable. |
340 |
| 340 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pull through (with rope).gif |
cable pull through (with rope) |
678 |
lower back |
340 |
340 |
cable |
340 |
1992 |
Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight. |
340 |
| 340 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pull through (with rope).gif |
cable pull through (with rope) |
677 |
hamstrings |
340 |
340 |
cable |
340 |
1992 |
Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight. |
340 |
| 340 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pull through (with rope).gif |
cable pull through (with rope) |
678 |
lower back |
340 |
340 |
cable |
340 |
1993 |
Engage your glutes and hamstrings to pull your body back up to the starting position. |
340 |
| 340 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pull through (with rope).gif |
cable pull through (with rope) |
677 |
hamstrings |
340 |
340 |
cable |
340 |
1993 |
Engage your glutes and hamstrings to pull your body back up to the starting position. |
340 |
| 340 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pull through (with rope).gif |
cable pull through (with rope) |
678 |
lower back |
340 |
340 |
cable |
340 |
1994 |
Repeat for the desired number of repetitions. |
340 |
| 340 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pull through (with rope).gif |
cable pull through (with rope) |
677 |
hamstrings |
340 |
340 |
cable |
340 |
1994 |
Repeat for the desired number of repetitions. |
340 |
| 341 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif |
cable pulldown |
679 |
biceps |
341 |
341 |
cable |
341 |
1995 |
Adjust the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured. |
341 |
| 341 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif |
cable pulldown |
680 |
forearms |
341 |
341 |
cable |
341 |
1995 |
Adjust the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured. |
341 |
| 341 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif |
cable pulldown |
679 |
biceps |
341 |
341 |
cable |
341 |
1996 |
Sit on the seat with your back straight and your feet flat on the ground. |
341 |
| 341 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif |
cable pulldown |
680 |
forearms |
341 |
341 |
cable |
341 |
1996 |
Sit on the seat with your back straight and your feet flat on the ground. |
341 |
| 341 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif |
cable pulldown |
679 |
biceps |
341 |
341 |
cable |
341 |
1997 |
Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart. |
341 |
| 341 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif |
cable pulldown |
680 |
forearms |
341 |
341 |
cable |
341 |
1997 |
Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart. |
341 |
| 341 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif |
cable pulldown |
679 |
biceps |
341 |
341 |
cable |
341 |
1998 |
Lean back slightly and engage your core. |
341 |
| 341 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif |
cable pulldown |
680 |
forearms |
341 |
341 |
cable |
341 |
1998 |
Lean back slightly and engage your core. |
341 |
| 341 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif |
cable pulldown |
679 |
biceps |
341 |
341 |
cable |
341 |
1999 |
Pull the cable bar down towards your chest, squeezing your shoulder blades together. |
341 |
| 341 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif |
cable pulldown |
680 |
forearms |
341 |
341 |
cable |
341 |
1999 |
Pull the cable bar down towards your chest, squeezing your shoulder blades together. |
341 |
| 341 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif |
cable pulldown |
679 |
biceps |
341 |
341 |
cable |
341 |
2000 |
Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position. |
341 |
| 341 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif |
cable pulldown |
680 |
forearms |
341 |
341 |
cable |
341 |
2000 |
Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position. |
341 |
| 341 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif |
cable pulldown |
679 |
biceps |
341 |
341 |
cable |
341 |
2001 |
Repeat for the desired number of repetitions. |
341 |
| 341 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown.gif |
cable pulldown |
680 |
forearms |
341 |
341 |
cable |
341 |
2001 |
Repeat for the desired number of repetitions. |
341 |
| 342 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif |
cable pulldown (pro lat bar) |
681 |
biceps |
342 |
342 |
cable |
342 |
2002 |
Adjust the seat height so that your thighs are parallel to the ground and your feet are flat on the floor. |
342 |
| 342 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif |
cable pulldown (pro lat bar) |
682 |
forearms |
342 |
342 |
cable |
342 |
2002 |
Adjust the seat height so that your thighs are parallel to the ground and your feet are flat on the floor. |
342 |
| 342 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif |
cable pulldown (pro lat bar) |
681 |
biceps |
342 |
342 |
cable |
342 |
2003 |
Grasp the lat bar with an overhand grip, slightly wider than shoulder-width apart. |
342 |
| 342 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif |
cable pulldown (pro lat bar) |
682 |
forearms |
342 |
342 |
cable |
342 |
2003 |
Grasp the lat bar with an overhand grip, slightly wider than shoulder-width apart. |
342 |
| 342 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif |
cable pulldown (pro lat bar) |
681 |
biceps |
342 |
342 |
cable |
342 |
2004 |
Sit down and lean back slightly, keeping your chest up and your back straight. |
342 |
| 342 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif |
cable pulldown (pro lat bar) |
682 |
forearms |
342 |
342 |
cable |
342 |
2004 |
Sit down and lean back slightly, keeping your chest up and your back straight. |
342 |
| 342 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif |
cable pulldown (pro lat bar) |
681 |
biceps |
342 |
342 |
cable |
342 |
2005 |
Pull the bar down towards your chest, squeezing your shoulder blades together. |
342 |
| 342 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif |
cable pulldown (pro lat bar) |
682 |
forearms |
342 |
342 |
cable |
342 |
2005 |
Pull the bar down towards your chest, squeezing your shoulder blades together. |
342 |
| 342 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif |
cable pulldown (pro lat bar) |
681 |
biceps |
342 |
342 |
cable |
342 |
2006 |
Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position. |
342 |
| 342 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif |
cable pulldown (pro lat bar) |
682 |
forearms |
342 |
342 |
cable |
342 |
2006 |
Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position. |
342 |
| 342 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif |
cable pulldown (pro lat bar) |
681 |
biceps |
342 |
342 |
cable |
342 |
2007 |
Repeat for the desired number of repetitions. |
342 |
| 342 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown (pro lat bar).gif |
cable pulldown (pro lat bar) |
682 |
forearms |
342 |
342 |
cable |
342 |
2007 |
Repeat for the desired number of repetitions. |
342 |
| 343 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown bicep curl.gif |
cable pulldown bicep curl |
683 |
forearms |
343 |
343 |
cable |
343 |
2008 |
Attach a straight bar to the cable machine at the highest setting. |
343 |
| 343 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown bicep curl.gif |
cable pulldown bicep curl |
683 |
forearms |
343 |
343 |
cable |
343 |
2009 |
Stand facing the machine with your feet shoulder-width apart. |
343 |
| 343 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown bicep curl.gif |
cable pulldown bicep curl |
683 |
forearms |
343 |
343 |
cable |
343 |
2010 |
Grasp the bar with an underhand grip, hands shoulder-width apart. |
343 |
| 343 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown bicep curl.gif |
cable pulldown bicep curl |
683 |
forearms |
343 |
343 |
cable |
343 |
2011 |
Keep your elbows close to your sides and your upper arms stationary. |
343 |
| 343 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown bicep curl.gif |
cable pulldown bicep curl |
683 |
forearms |
343 |
343 |
cable |
343 |
2012 |
Exhale and slowly curl the bar down towards your thighs, keeping your wrists straight. |
343 |
| 343 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown bicep curl.gif |
cable pulldown bicep curl |
683 |
forearms |
343 |
343 |
cable |
343 |
2013 |
Pause for a moment at the bottom of the movement, squeezing your biceps. |
343 |
| 343 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown bicep curl.gif |
cable pulldown bicep curl |
683 |
forearms |
343 |
343 |
cable |
343 |
2014 |
Inhale and slowly return the bar to the starting position, fully extending your arms. |
343 |
| 343 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pulldown bicep curl.gif |
cable pulldown bicep curl |
683 |
forearms |
343 |
343 |
cable |
343 |
2015 |
Repeat for the desired number of repetitions. |
343 |
| 344 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown.gif |
cable pushdown |
684 |
forearms |
344 |
344 |
cable |
344 |
2016 |
Attach a straight bar to a high pulley cable machine. |
344 |
| 344 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown.gif |
cable pushdown |
684 |
forearms |
344 |
344 |
cable |
344 |
2017 |
Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees. |
344 |
| 344 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown.gif |
cable pushdown |
684 |
forearms |
344 |
344 |
cable |
344 |
2018 |
Grasp the bar with an overhand grip, hands shoulder-width apart. |
344 |
| 344 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown.gif |
cable pushdown |
684 |
forearms |
344 |
344 |
cable |
344 |
2019 |
Keep your elbows close to your sides and your upper arms stationary. |
344 |
| 344 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown.gif |
cable pushdown |
684 |
forearms |
344 |
344 |
cable |
344 |
2020 |
Exhale and push the bar down until your elbows are fully extended. |
344 |
| 344 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown.gif |
cable pushdown |
684 |
forearms |
344 |
344 |
cable |
344 |
2021 |
Pause for a moment, then inhale and slowly return the bar to the starting position. |
344 |
| 344 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown.gif |
cable pushdown |
684 |
forearms |
344 |
344 |
cable |
344 |
2022 |
Repeat for the desired number of repetitions. |
344 |
| 345 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif |
cable pushdown (straight arm) v. 2 |
685 |
triceps |
345 |
345 |
cable |
345 |
2023 |
Attach a straight bar to a high pulley cable machine. |
345 |
| 345 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif |
cable pushdown (straight arm) v. 2 |
686 |
shoulders |
345 |
345 |
cable |
345 |
2023 |
Attach a straight bar to a high pulley cable machine. |
345 |
| 345 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif |
cable pushdown (straight arm) v. 2 |
685 |
triceps |
345 |
345 |
cable |
345 |
2024 |
Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees. |
345 |
| 345 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif |
cable pushdown (straight arm) v. 2 |
686 |
shoulders |
345 |
345 |
cable |
345 |
2024 |
Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees. |
345 |
| 345 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif |
cable pushdown (straight arm) v. 2 |
685 |
triceps |
345 |
345 |
cable |
345 |
2025 |
Grasp the bar with an overhand grip, keeping your arms straight and your palms facing down. |
345 |
| 345 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif |
cable pushdown (straight arm) v. 2 |
686 |
shoulders |
345 |
345 |
cable |
345 |
2025 |
Grasp the bar with an overhand grip, keeping your arms straight and your palms facing down. |
345 |
| 345 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif |
cable pushdown (straight arm) v. 2 |
685 |
triceps |
345 |
345 |
cable |
345 |
2026 |
Engage your core and keep your back straight as you exhale and push the bar down towards your thighs. |
345 |
| 345 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif |
cable pushdown (straight arm) v. 2 |
686 |
shoulders |
345 |
345 |
cable |
345 |
2026 |
Engage your core and keep your back straight as you exhale and push the bar down towards your thighs. |
345 |
| 345 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif |
cable pushdown (straight arm) v. 2 |
685 |
triceps |
345 |
345 |
cable |
345 |
2027 |
Pause for a moment at the bottom, then slowly return the bar to the starting position while inhaling. |
345 |
| 345 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif |
cable pushdown (straight arm) v. 2 |
686 |
shoulders |
345 |
345 |
cable |
345 |
2027 |
Pause for a moment at the bottom, then slowly return the bar to the starting position while inhaling. |
345 |
| 345 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif |
cable pushdown (straight arm) v. 2 |
685 |
triceps |
345 |
345 |
cable |
345 |
2028 |
Repeat for the desired number of repetitions. |
345 |
| 345 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (straight arm) v. 2.gif |
cable pushdown (straight arm) v. 2 |
686 |
shoulders |
345 |
345 |
cable |
345 |
2028 |
Repeat for the desired number of repetitions. |
345 |
| 346 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (with rope attachment).gif |
cable pushdown (with rope attachment) |
687 |
forearms |
346 |
346 |
cable |
346 |
2029 |
Attach a rope attachment to a high pulley on a cable machine. |
346 |
| 346 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (with rope attachment).gif |
cable pushdown (with rope attachment) |
687 |
forearms |
346 |
346 |
cable |
346 |
2030 |
Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees. |
346 |
| 346 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (with rope attachment).gif |
cable pushdown (with rope attachment) |
687 |
forearms |
346 |
346 |
cable |
346 |
2031 |
Grasp the rope with an overhand grip, palms facing each other. |
346 |
| 346 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (with rope attachment).gif |
cable pushdown (with rope attachment) |
687 |
forearms |
346 |
346 |
cable |
346 |
2032 |
Keep your elbows close to your sides and your upper arms stationary throughout the exercise. |
346 |
| 346 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (with rope attachment).gif |
cable pushdown (with rope attachment) |
687 |
forearms |
346 |
346 |
cable |
346 |
2033 |
Exhale and push the rope downward by extending your elbows until your arms are fully extended. |
346 |
| 346 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (with rope attachment).gif |
cable pushdown (with rope attachment) |
687 |
forearms |
346 |
346 |
cable |
346 |
2034 |
Pause for a moment, then inhale and slowly return to the starting position by allowing your elbows to flex. |
346 |
| 346 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable pushdown (with rope attachment).gif |
cable pushdown (with rope attachment) |
687 |
forearms |
346 |
346 |
cable |
346 |
2035 |
Repeat for the desired number of repetitions. |
346 |
| 347 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif |
cable rear delt row (stirrups) |
688 |
trapezius |
347 |
347 |
cable |
347 |
2036 |
Attach a stirrup handle to a low cable pulley and stand facing the machine. |
347 |
| 347 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif |
cable rear delt row (stirrups) |
690 |
biceps |
347 |
347 |
cable |
347 |
2036 |
Attach a stirrup handle to a low cable pulley and stand facing the machine. |
347 |
| 347 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif |
cable rear delt row (stirrups) |
689 |
rhomboids |
347 |
347 |
cable |
347 |
2036 |
Attach a stirrup handle to a low cable pulley and stand facing the machine. |
347 |
| 347 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif |
cable rear delt row (stirrups) |
688 |
trapezius |
347 |
347 |
cable |
347 |
2037 |
Grasp the handle with your left hand and take a step back with your right foot, positioning your body at a slight angle. |
347 |
| 347 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif |
cable rear delt row (stirrups) |
690 |
biceps |
347 |
347 |
cable |
347 |
2037 |
Grasp the handle with your left hand and take a step back with your right foot, positioning your body at a slight angle. |
347 |
| 347 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif |
cable rear delt row (stirrups) |
689 |
rhomboids |
347 |
347 |
cable |
347 |
2037 |
Grasp the handle with your left hand and take a step back with your right foot, positioning your body at a slight angle. |
347 |
| 347 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif |
cable rear delt row (stirrups) |
688 |
trapezius |
347 |
347 |
cable |
347 |
2038 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. |
347 |
| 347 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif |
cable rear delt row (stirrups) |
690 |
biceps |
347 |
347 |
cable |
347 |
2038 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. |
347 |
| 347 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif |
cable rear delt row (stirrups) |
689 |
rhomboids |
347 |
347 |
cable |
347 |
2038 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. |
347 |
| 347 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif |
cable rear delt row (stirrups) |
688 |
trapezius |
347 |
347 |
cable |
347 |
2039 |
With your left arm extended and your palm facing down, pull the handle towards your chest by retracting your shoulder blade. |
347 |
| 347 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif |
cable rear delt row (stirrups) |
690 |
biceps |
347 |
347 |
cable |
347 |
2039 |
With your left arm extended and your palm facing down, pull the handle towards your chest by retracting your shoulder blade. |
347 |
| 347 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif |
cable rear delt row (stirrups) |
689 |
rhomboids |
347 |
347 |
cable |
347 |
2039 |
With your left arm extended and your palm facing down, pull the handle towards your chest by retracting your shoulder blade. |
347 |
| 347 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif |
cable rear delt row (stirrups) |
688 |
trapezius |
347 |
347 |
cable |
347 |
2040 |
Pause for a moment at the top of the movement, squeezing your shoulder blade. |
347 |
| 347 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif |
cable rear delt row (stirrups) |
690 |
biceps |
347 |
347 |
cable |
347 |
2040 |
Pause for a moment at the top of the movement, squeezing your shoulder blade. |
347 |
| 347 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif |
cable rear delt row (stirrups) |
689 |
rhomboids |
347 |
347 |
cable |
347 |
2040 |
Pause for a moment at the top of the movement, squeezing your shoulder blade. |
347 |
| 347 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif |
cable rear delt row (stirrups) |
688 |
trapezius |
347 |
347 |
cable |
347 |
2041 |
Slowly release the handle back to the starting position and repeat for the desired number of repetitions. |
347 |
| 347 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif |
cable rear delt row (stirrups) |
690 |
biceps |
347 |
347 |
cable |
347 |
2041 |
Slowly release the handle back to the starting position and repeat for the desired number of repetitions. |
347 |
| 347 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif |
cable rear delt row (stirrups) |
689 |
rhomboids |
347 |
347 |
cable |
347 |
2041 |
Slowly release the handle back to the starting position and repeat for the desired number of repetitions. |
347 |
| 347 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif |
cable rear delt row (stirrups) |
688 |
trapezius |
347 |
347 |
cable |
347 |
2042 |
Switch sides and repeat the exercise with your right arm. |
347 |
| 347 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif |
cable rear delt row (stirrups) |
690 |
biceps |
347 |
347 |
cable |
347 |
2042 |
Switch sides and repeat the exercise with your right arm. |
347 |
| 347 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (stirrups).gif |
cable rear delt row (stirrups) |
689 |
rhomboids |
347 |
347 |
cable |
347 |
2042 |
Switch sides and repeat the exercise with your right arm. |
347 |
| 348 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif |
cable rear delt row (with rope) |
691 |
trapezius |
348 |
348 |
cable |
348 |
2043 |
Attach a rope handle to a low pulley cable machine. |
348 |
| 348 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif |
cable rear delt row (with rope) |
693 |
biceps |
348 |
348 |
cable |
348 |
2043 |
Attach a rope handle to a low pulley cable machine. |
348 |
| 348 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif |
cable rear delt row (with rope) |
692 |
rhomboids |
348 |
348 |
cable |
348 |
2043 |
Attach a rope handle to a low pulley cable machine. |
348 |
| 348 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif |
cable rear delt row (with rope) |
691 |
trapezius |
348 |
348 |
cable |
348 |
2044 |
Stand facing the machine with your feet shoulder-width apart. |
348 |
| 348 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif |
cable rear delt row (with rope) |
693 |
biceps |
348 |
348 |
cable |
348 |
2044 |
Stand facing the machine with your feet shoulder-width apart. |
348 |
| 348 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif |
cable rear delt row (with rope) |
692 |
rhomboids |
348 |
348 |
cable |
348 |
2044 |
Stand facing the machine with your feet shoulder-width apart. |
348 |
| 348 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif |
cable rear delt row (with rope) |
691 |
trapezius |
348 |
348 |
cable |
348 |
2045 |
Grasp the rope handle with an overhand grip, palms facing each other. |
348 |
| 348 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif |
cable rear delt row (with rope) |
693 |
biceps |
348 |
348 |
cable |
348 |
2045 |
Grasp the rope handle with an overhand grip, palms facing each other. |
348 |
| 348 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif |
cable rear delt row (with rope) |
692 |
rhomboids |
348 |
348 |
cable |
348 |
2045 |
Grasp the rope handle with an overhand grip, palms facing each other. |
348 |
| 348 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif |
cable rear delt row (with rope) |
691 |
trapezius |
348 |
348 |
cable |
348 |
2046 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
348 |
| 348 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif |
cable rear delt row (with rope) |
693 |
biceps |
348 |
348 |
cable |
348 |
2046 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
348 |
| 348 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif |
cable rear delt row (with rope) |
692 |
rhomboids |
348 |
348 |
cable |
348 |
2046 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
348 |
| 348 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif |
cable rear delt row (with rope) |
691 |
trapezius |
348 |
348 |
cable |
348 |
2047 |
Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together. |
348 |
| 348 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif |
cable rear delt row (with rope) |
693 |
biceps |
348 |
348 |
cable |
348 |
2047 |
Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together. |
348 |
| 348 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif |
cable rear delt row (with rope) |
692 |
rhomboids |
348 |
348 |
cable |
348 |
2047 |
Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together. |
348 |
| 348 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif |
cable rear delt row (with rope) |
691 |
trapezius |
348 |
348 |
cable |
348 |
2048 |
Pause for a moment at the top of the movement, then slowly release the tension and return to the starting position. |
348 |
| 348 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif |
cable rear delt row (with rope) |
693 |
biceps |
348 |
348 |
cable |
348 |
2048 |
Pause for a moment at the top of the movement, then slowly release the tension and return to the starting position. |
348 |
| 348 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif |
cable rear delt row (with rope) |
692 |
rhomboids |
348 |
348 |
cable |
348 |
2048 |
Pause for a moment at the top of the movement, then slowly release the tension and return to the starting position. |
348 |
| 348 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif |
cable rear delt row (with rope) |
691 |
trapezius |
348 |
348 |
cable |
348 |
2049 |
Repeat for the desired number of repetitions. |
348 |
| 348 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif |
cable rear delt row (with rope) |
693 |
biceps |
348 |
348 |
cable |
348 |
2049 |
Repeat for the desired number of repetitions. |
348 |
| 348 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear delt row (with rope).gif |
cable rear delt row (with rope) |
692 |
rhomboids |
348 |
348 |
cable |
348 |
2049 |
Repeat for the desired number of repetitions. |
348 |
| 349 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear drive.gif |
cable rear drive |
694 |
shoulders |
349 |
349 |
cable |
349 |
2050 |
Attach a handle to a low pulley cable machine and stand facing away from the machine. |
349 |
| 349 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear drive.gif |
cable rear drive |
695 |
back |
349 |
349 |
cable |
349 |
2050 |
Attach a handle to a low pulley cable machine and stand facing away from the machine. |
349 |
| 349 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear drive.gif |
cable rear drive |
694 |
shoulders |
349 |
349 |
cable |
349 |
2051 |
Grasp the handle with an overhand grip and extend your arms straight out in front of you. |
349 |
| 349 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear drive.gif |
cable rear drive |
695 |
back |
349 |
349 |
cable |
349 |
2051 |
Grasp the handle with an overhand grip and extend your arms straight out in front of you. |
349 |
| 349 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear drive.gif |
cable rear drive |
694 |
shoulders |
349 |
349 |
cable |
349 |
2052 |
Keeping your elbows stationary, pull the handle back towards your body, squeezing your triceps at the end of the movement. |
349 |
| 349 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear drive.gif |
cable rear drive |
695 |
back |
349 |
349 |
cable |
349 |
2052 |
Keeping your elbows stationary, pull the handle back towards your body, squeezing your triceps at the end of the movement. |
349 |
| 349 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear drive.gif |
cable rear drive |
694 |
shoulders |
349 |
349 |
cable |
349 |
2053 |
Slowly return the handle to the starting position and repeat for the desired number of repetitions. |
349 |
| 349 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear drive.gif |
cable rear drive |
695 |
back |
349 |
349 |
cable |
349 |
2053 |
Slowly return the handle to the starting position and repeat for the desired number of repetitions. |
349 |
| 350 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif |
cable rear pulldown |
696 |
biceps |
350 |
350 |
cable |
350 |
2054 |
Adjust the cable machine so that the pulley is at the highest position. |
350 |
| 350 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif |
cable rear pulldown |
698 |
rear deltoids |
350 |
350 |
cable |
350 |
2054 |
Adjust the cable machine so that the pulley is at the highest position. |
350 |
| 350 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif |
cable rear pulldown |
697 |
rhomboids |
350 |
350 |
cable |
350 |
2054 |
Adjust the cable machine so that the pulley is at the highest position. |
350 |
| 350 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif |
cable rear pulldown |
696 |
biceps |
350 |
350 |
cable |
350 |
2055 |
Sit facing the machine with your feet flat on the ground and your knees slightly bent. |
350 |
| 350 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif |
cable rear pulldown |
698 |
rear deltoids |
350 |
350 |
cable |
350 |
2055 |
Sit facing the machine with your feet flat on the ground and your knees slightly bent. |
350 |
| 350 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif |
cable rear pulldown |
697 |
rhomboids |
350 |
350 |
cable |
350 |
2055 |
Sit facing the machine with your feet flat on the ground and your knees slightly bent. |
350 |
| 350 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif |
cable rear pulldown |
696 |
biceps |
350 |
350 |
cable |
350 |
2056 |
Grasp the cable attachment with an overhand grip, hands slightly wider than shoulder-width apart. |
350 |
| 350 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif |
cable rear pulldown |
698 |
rear deltoids |
350 |
350 |
cable |
350 |
2056 |
Grasp the cable attachment with an overhand grip, hands slightly wider than shoulder-width apart. |
350 |
| 350 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif |
cable rear pulldown |
697 |
rhomboids |
350 |
350 |
cable |
350 |
2056 |
Grasp the cable attachment with an overhand grip, hands slightly wider than shoulder-width apart. |
350 |
| 350 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif |
cable rear pulldown |
696 |
biceps |
350 |
350 |
cable |
350 |
2057 |
Lean back slightly, keeping your back straight and your chest up. |
350 |
| 350 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif |
cable rear pulldown |
698 |
rear deltoids |
350 |
350 |
cable |
350 |
2057 |
Lean back slightly, keeping your back straight and your chest up. |
350 |
| 350 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif |
cable rear pulldown |
697 |
rhomboids |
350 |
350 |
cable |
350 |
2057 |
Lean back slightly, keeping your back straight and your chest up. |
350 |
| 350 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif |
cable rear pulldown |
696 |
biceps |
350 |
350 |
cable |
350 |
2058 |
Pull the cable attachment down towards your chest, squeezing your shoulder blades together. |
350 |
| 350 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif |
cable rear pulldown |
698 |
rear deltoids |
350 |
350 |
cable |
350 |
2058 |
Pull the cable attachment down towards your chest, squeezing your shoulder blades together. |
350 |
| 350 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif |
cable rear pulldown |
697 |
rhomboids |
350 |
350 |
cable |
350 |
2058 |
Pull the cable attachment down towards your chest, squeezing your shoulder blades together. |
350 |
| 350 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif |
cable rear pulldown |
696 |
biceps |
350 |
350 |
cable |
350 |
2059 |
Pause for a moment at the bottom of the movement, then slowly release the cable back up to the starting position. |
350 |
| 350 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif |
cable rear pulldown |
698 |
rear deltoids |
350 |
350 |
cable |
350 |
2059 |
Pause for a moment at the bottom of the movement, then slowly release the cable back up to the starting position. |
350 |
| 350 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif |
cable rear pulldown |
697 |
rhomboids |
350 |
350 |
cable |
350 |
2059 |
Pause for a moment at the bottom of the movement, then slowly release the cable back up to the starting position. |
350 |
| 350 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif |
cable rear pulldown |
696 |
biceps |
350 |
350 |
cable |
350 |
2060 |
Repeat for the desired number of repetitions. |
350 |
| 350 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif |
cable rear pulldown |
698 |
rear deltoids |
350 |
350 |
cable |
350 |
2060 |
Repeat for the desired number of repetitions. |
350 |
| 350 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rear pulldown.gif |
cable rear pulldown |
697 |
rhomboids |
350 |
350 |
cable |
350 |
2060 |
Repeat for the desired number of repetitions. |
350 |
| 351 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse crunch.gif |
cable reverse crunch |
699 |
hip flexors |
351 |
351 |
cable |
351 |
2061 |
Attach a cable to a low pulley and lie down facing up on a mat. |
351 |
| 351 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse crunch.gif |
cable reverse crunch |
699 |
hip flexors |
351 |
351 |
cable |
351 |
2062 |
Hold the cable with both hands and extend your arms straight up towards the ceiling. |
351 |
| 351 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse crunch.gif |
cable reverse crunch |
699 |
hip flexors |
351 |
351 |
cable |
351 |
2063 |
Bend your knees and lift your legs up, bringing your thighs towards your chest. |
351 |
| 351 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse crunch.gif |
cable reverse crunch |
699 |
hip flexors |
351 |
351 |
cable |
351 |
2064 |
While keeping your upper body stable, curl your pelvis up towards your chest, lifting your hips off the mat. |
351 |
| 351 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse crunch.gif |
cable reverse crunch |
699 |
hip flexors |
351 |
351 |
cable |
351 |
2065 |
Pause for a moment at the top, then slowly lower your hips back down to the starting position. |
351 |
| 351 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse crunch.gif |
cable reverse crunch |
699 |
hip flexors |
351 |
351 |
cable |
351 |
2066 |
Repeat for the desired number of repetitions. |
351 |
| 352 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse curl.gif |
cable reverse curl |
700 |
forearms |
352 |
352 |
cable |
352 |
2067 |
Attach a straight bar to a low pulley cable machine. |
352 |
| 352 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse curl.gif |
cable reverse curl |
700 |
forearms |
352 |
352 |
cable |
352 |
2068 |
Stand facing the machine with your feet shoulder-width apart and your knees slightly bent. |
352 |
| 352 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse curl.gif |
cable reverse curl |
700 |
forearms |
352 |
352 |
cable |
352 |
2069 |
Grasp the bar with an underhand grip, hands shoulder-width apart. |
352 |
| 352 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse curl.gif |
cable reverse curl |
700 |
forearms |
352 |
352 |
cable |
352 |
2070 |
Keep your elbows close to your sides and your upper arms stationary throughout the exercise. |
352 |
| 352 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse curl.gif |
cable reverse curl |
700 |
forearms |
352 |
352 |
cable |
352 |
2071 |
Exhale and curl the bar up towards your shoulders, contracting your biceps. |
352 |
| 352 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse curl.gif |
cable reverse curl |
700 |
forearms |
352 |
352 |
cable |
352 |
2072 |
Pause for a moment at the top, squeezing your biceps. |
352 |
| 352 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse curl.gif |
cable reverse curl |
700 |
forearms |
352 |
352 |
cable |
352 |
2073 |
Inhale and slowly lower the bar back to the starting position, fully extending your arms. |
352 |
| 352 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse curl.gif |
cable reverse curl |
700 |
forearms |
352 |
352 |
cable |
352 |
2074 |
Repeat for the desired number of repetitions. |
352 |
| 353 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse grip triceps pushdown (sz-bar) (with arm blaster).gif |
cable reverse grip triceps pushdown (sz-bar) (with arm blaster) |
701 |
forearms |
353 |
353 |
cable |
353 |
2075 |
Attach a straight bar to the cable machine at the highest setting. |
353 |
| 353 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse grip triceps pushdown (sz-bar) (with arm blaster).gif |
cable reverse grip triceps pushdown (sz-bar) (with arm blaster) |
701 |
forearms |
353 |
353 |
cable |
353 |
2076 |
Stand facing the cable machine with your feet shoulder-width apart. |
353 |
| 353 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse grip triceps pushdown (sz-bar) (with arm blaster).gif |
cable reverse grip triceps pushdown (sz-bar) (with arm blaster) |
701 |
forearms |
353 |
353 |
cable |
353 |
2077 |
Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart. |
353 |
| 353 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse grip triceps pushdown (sz-bar) (with arm blaster).gif |
cable reverse grip triceps pushdown (sz-bar) (with arm blaster) |
701 |
forearms |
353 |
353 |
cable |
353 |
2078 |
Keep your elbows close to your sides and your upper arms stationary throughout the exercise. |
353 |
| 353 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse grip triceps pushdown (sz-bar) (with arm blaster).gif |
cable reverse grip triceps pushdown (sz-bar) (with arm blaster) |
701 |
forearms |
353 |
353 |
cable |
353 |
2079 |
Engage your triceps and slowly push the bar down until your arms are fully extended. |
353 |
| 353 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse grip triceps pushdown (sz-bar) (with arm blaster).gif |
cable reverse grip triceps pushdown (sz-bar) (with arm blaster) |
701 |
forearms |
353 |
353 |
cable |
353 |
2080 |
Pause for a moment at the bottom, then slowly return the bar to the starting position. |
353 |
| 353 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse grip triceps pushdown (sz-bar) (with arm blaster).gif |
cable reverse grip triceps pushdown (sz-bar) (with arm blaster) |
701 |
forearms |
353 |
353 |
cable |
353 |
2081 |
Repeat for the desired number of repetitions. |
353 |
| 354 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse one arm curl.gif |
cable reverse one arm curl |
702 |
forearms |
354 |
354 |
cable |
354 |
2082 |
Stand facing a cable machine with your feet shoulder-width apart. |
354 |
| 354 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse one arm curl.gif |
cable reverse one arm curl |
702 |
forearms |
354 |
354 |
cable |
354 |
2083 |
Grasp the cable handle with an underhand grip, palm facing down. |
354 |
| 354 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse one arm curl.gif |
cable reverse one arm curl |
702 |
forearms |
354 |
354 |
cable |
354 |
2084 |
Keep your elbow close to your side and slowly curl your forearm up towards your shoulder. |
354 |
| 354 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse one arm curl.gif |
cable reverse one arm curl |
702 |
forearms |
354 |
354 |
cable |
354 |
2085 |
Pause for a moment at the top, then slowly lower your forearm back down to the starting position. |
354 |
| 354 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse one arm curl.gif |
cable reverse one arm curl |
702 |
forearms |
354 |
354 |
cable |
354 |
2086 |
Repeat for the desired number of repetitions. |
354 |
| 355 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse preacher curl.gif |
cable reverse preacher curl |
703 |
forearms |
355 |
355 |
cable |
355 |
2087 |
Adjust the cable machine so that the preacher curl pad is at chest height. |
355 |
| 355 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse preacher curl.gif |
cable reverse preacher curl |
703 |
forearms |
355 |
355 |
cable |
355 |
2088 |
Sit on the preacher curl bench and place your upper arms on the pad, with your palms facing down and your elbows fully extended. |
355 |
| 355 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse preacher curl.gif |
cable reverse preacher curl |
703 |
forearms |
355 |
355 |
cable |
355 |
2089 |
Grab the cable handles with an underhand grip, shoulder-width apart. |
355 |
| 355 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse preacher curl.gif |
cable reverse preacher curl |
703 |
forearms |
355 |
355 |
cable |
355 |
2090 |
Keeping your upper arms stationary, exhale and curl the handles towards your shoulders, contracting your biceps. |
355 |
| 355 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse preacher curl.gif |
cable reverse preacher curl |
703 |
forearms |
355 |
355 |
cable |
355 |
2091 |
Pause for a moment at the top of the movement, squeezing your biceps. |
355 |
| 355 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse preacher curl.gif |
cable reverse preacher curl |
703 |
forearms |
355 |
355 |
cable |
355 |
2092 |
Inhale and slowly lower the handles back to the starting position, fully extending your elbows. |
355 |
| 355 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse preacher curl.gif |
cable reverse preacher curl |
703 |
forearms |
355 |
355 |
cable |
355 |
2093 |
Repeat for the desired number of repetitions. |
355 |
| 356 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif |
cable reverse wrist curl |
704 |
forearms |
356 |
356 |
cable |
356 |
2094 |
Attach a cable to a low pulley and sit on a bench facing the cable machine. |
356 |
| 356 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif |
cable reverse wrist curl |
705 |
wrists |
356 |
356 |
cable |
356 |
2094 |
Attach a cable to a low pulley and sit on a bench facing the cable machine. |
356 |
| 356 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif |
cable reverse wrist curl |
704 |
forearms |
356 |
356 |
cable |
356 |
2095 |
Grasp the cable handle with an overhand grip, palms facing down. |
356 |
| 356 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif |
cable reverse wrist curl |
705 |
wrists |
356 |
356 |
cable |
356 |
2095 |
Grasp the cable handle with an overhand grip, palms facing down. |
356 |
| 356 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif |
cable reverse wrist curl |
704 |
forearms |
356 |
356 |
cable |
356 |
2096 |
Rest your forearms on your thighs, with your wrists hanging off the edge. |
356 |
| 356 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif |
cable reverse wrist curl |
705 |
wrists |
356 |
356 |
cable |
356 |
2096 |
Rest your forearms on your thighs, with your wrists hanging off the edge. |
356 |
| 356 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif |
cable reverse wrist curl |
704 |
forearms |
356 |
356 |
cable |
356 |
2097 |
Keeping your forearms stationary, exhale and curl your wrists upward as far as possible. |
356 |
| 356 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif |
cable reverse wrist curl |
705 |
wrists |
356 |
356 |
cable |
356 |
2097 |
Keeping your forearms stationary, exhale and curl your wrists upward as far as possible. |
356 |
| 356 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif |
cable reverse wrist curl |
704 |
forearms |
356 |
356 |
cable |
356 |
2098 |
Pause for a moment at the top, then inhale and slowly lower your wrists back down to the starting position. |
356 |
| 356 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif |
cable reverse wrist curl |
705 |
wrists |
356 |
356 |
cable |
356 |
2098 |
Pause for a moment at the top, then inhale and slowly lower your wrists back down to the starting position. |
356 |
| 356 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif |
cable reverse wrist curl |
704 |
forearms |
356 |
356 |
cable |
356 |
2099 |
Repeat for the desired number of repetitions. |
356 |
| 356 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse wrist curl.gif |
cable reverse wrist curl |
705 |
wrists |
356 |
356 |
cable |
356 |
2099 |
Repeat for the desired number of repetitions. |
356 |
| 357 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip pushdown.gif |
cable reverse-grip pushdown |
706 |
forearms |
357 |
357 |
cable |
357 |
2100 |
Attach a straight bar to a high pulley cable machine. |
357 |
| 357 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip pushdown.gif |
cable reverse-grip pushdown |
706 |
forearms |
357 |
357 |
cable |
357 |
2101 |
Stand facing the machine with your feet shoulder-width apart. |
357 |
| 357 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip pushdown.gif |
cable reverse-grip pushdown |
706 |
forearms |
357 |
357 |
cable |
357 |
2102 |
Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart. |
357 |
| 357 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip pushdown.gif |
cable reverse-grip pushdown |
706 |
forearms |
357 |
357 |
cable |
357 |
2103 |
Keep your elbows close to your sides and your upper arms stationary throughout the exercise. |
357 |
| 357 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip pushdown.gif |
cable reverse-grip pushdown |
706 |
forearms |
357 |
357 |
cable |
357 |
2104 |
Using your triceps, push the bar down until your arms are fully extended and your triceps are contracted. |
357 |
| 357 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip pushdown.gif |
cable reverse-grip pushdown |
706 |
forearms |
357 |
357 |
cable |
357 |
2105 |
Pause for a moment, then slowly return the bar to the starting position. |
357 |
| 357 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip pushdown.gif |
cable reverse-grip pushdown |
706 |
forearms |
357 |
357 |
cable |
357 |
2106 |
Repeat for the desired number of repetitions. |
357 |
| 358 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif |
cable reverse-grip straight back seated high row |
708 |
forearms |
358 |
358 |
cable |
358 |
2107 |
Sit on the seat facing the cable machine with your feet flat on the floor. |
358 |
| 358 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif |
cable reverse-grip straight back seated high row |
707 |
biceps |
358 |
358 |
cable |
358 |
2107 |
Sit on the seat facing the cable machine with your feet flat on the floor. |
358 |
| 358 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif |
cable reverse-grip straight back seated high row |
708 |
forearms |
358 |
358 |
cable |
358 |
2108 |
Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart. |
358 |
| 358 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif |
cable reverse-grip straight back seated high row |
707 |
biceps |
358 |
358 |
cable |
358 |
2108 |
Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart. |
358 |
| 358 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif |
cable reverse-grip straight back seated high row |
708 |
forearms |
358 |
358 |
cable |
358 |
2109 |
Keep your back straight and lean slightly forward from your hips. |
358 |
| 358 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif |
cable reverse-grip straight back seated high row |
707 |
biceps |
358 |
358 |
cable |
358 |
2109 |
Keep your back straight and lean slightly forward from your hips. |
358 |
| 358 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif |
cable reverse-grip straight back seated high row |
708 |
forearms |
358 |
358 |
cable |
358 |
2110 |
Pull the cable towards your torso by retracting your shoulder blades and squeezing your back muscles. |
358 |
| 358 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif |
cable reverse-grip straight back seated high row |
707 |
biceps |
358 |
358 |
cable |
358 |
2110 |
Pull the cable towards your torso by retracting your shoulder blades and squeezing your back muscles. |
358 |
| 358 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif |
cable reverse-grip straight back seated high row |
708 |
forearms |
358 |
358 |
cable |
358 |
2111 |
Pause for a moment at the peak of the contraction, then slowly release the cable back to the starting position. |
358 |
| 358 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif |
cable reverse-grip straight back seated high row |
707 |
biceps |
358 |
358 |
cable |
358 |
2111 |
Pause for a moment at the peak of the contraction, then slowly release the cable back to the starting position. |
358 |
| 358 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif |
cable reverse-grip straight back seated high row |
708 |
forearms |
358 |
358 |
cable |
358 |
2112 |
Repeat for the desired number of repetitions. |
358 |
| 358 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable reverse-grip straight back seated high row.gif |
cable reverse-grip straight back seated high row |
707 |
biceps |
358 |
358 |
cable |
358 |
2112 |
Repeat for the desired number of repetitions. |
358 |
| 359 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif |
cable rope crossover seated row |
710 |
forearms |
359 |
359 |
cable |
359 |
2113 |
Sit on the rowing machine with your feet flat on the footrests and your knees slightly bent. |
359 |
| 359 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif |
cable rope crossover seated row |
709 |
biceps |
359 |
359 |
cable |
359 |
2113 |
Sit on the rowing machine with your feet flat on the footrests and your knees slightly bent. |
359 |
| 359 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif |
cable rope crossover seated row |
710 |
forearms |
359 |
359 |
cable |
359 |
2114 |
Grasp the cable ropes with an overhand grip, palms facing each other. |
359 |
| 359 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif |
cable rope crossover seated row |
709 |
biceps |
359 |
359 |
cable |
359 |
2114 |
Grasp the cable ropes with an overhand grip, palms facing each other. |
359 |
| 359 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif |
cable rope crossover seated row |
710 |
forearms |
359 |
359 |
cable |
359 |
2115 |
Lean back slightly, keeping your back straight and your core engaged. |
359 |
| 359 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif |
cable rope crossover seated row |
709 |
biceps |
359 |
359 |
cable |
359 |
2115 |
Lean back slightly, keeping your back straight and your core engaged. |
359 |
| 359 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif |
cable rope crossover seated row |
710 |
forearms |
359 |
359 |
cable |
359 |
2116 |
Pull the cable ropes towards your chest, squeezing your shoulder blades together. |
359 |
| 359 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif |
cable rope crossover seated row |
709 |
biceps |
359 |
359 |
cable |
359 |
2116 |
Pull the cable ropes towards your chest, squeezing your shoulder blades together. |
359 |
| 359 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif |
cable rope crossover seated row |
710 |
forearms |
359 |
359 |
cable |
359 |
2117 |
Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position. |
359 |
| 359 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif |
cable rope crossover seated row |
709 |
biceps |
359 |
359 |
cable |
359 |
2117 |
Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position. |
359 |
| 359 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif |
cable rope crossover seated row |
710 |
forearms |
359 |
359 |
cable |
359 |
2118 |
Repeat for the desired number of repetitions. |
359 |
| 359 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope crossover seated row.gif |
cable rope crossover seated row |
709 |
biceps |
359 |
359 |
cable |
359 |
2118 |
Repeat for the desired number of repetitions. |
359 |
| 360 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif |
cable rope elevated seated row |
711 |
biceps |
360 |
360 |
cable |
360 |
2119 |
Sit on the elevated seat facing the cable machine. |
360 |
| 360 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif |
cable rope elevated seated row |
712 |
forearms |
360 |
360 |
cable |
360 |
2119 |
Sit on the elevated seat facing the cable machine. |
360 |
| 360 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif |
cable rope elevated seated row |
711 |
biceps |
360 |
360 |
cable |
360 |
2120 |
Grab the cable rope handles with an overhand grip, palms facing each other. |
360 |
| 360 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif |
cable rope elevated seated row |
712 |
forearms |
360 |
360 |
cable |
360 |
2120 |
Grab the cable rope handles with an overhand grip, palms facing each other. |
360 |
| 360 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif |
cable rope elevated seated row |
711 |
biceps |
360 |
360 |
cable |
360 |
2121 |
Keep your back straight and lean slightly back, maintaining a slight bend in your knees. |
360 |
| 360 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif |
cable rope elevated seated row |
712 |
forearms |
360 |
360 |
cable |
360 |
2121 |
Keep your back straight and lean slightly back, maintaining a slight bend in your knees. |
360 |
| 360 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif |
cable rope elevated seated row |
711 |
biceps |
360 |
360 |
cable |
360 |
2122 |
Pull the cable towards your body by retracting your shoulder blades and squeezing your back muscles. |
360 |
| 360 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif |
cable rope elevated seated row |
712 |
forearms |
360 |
360 |
cable |
360 |
2122 |
Pull the cable towards your body by retracting your shoulder blades and squeezing your back muscles. |
360 |
| 360 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif |
cable rope elevated seated row |
711 |
biceps |
360 |
360 |
cable |
360 |
2123 |
Pause for a moment at the fully contracted position. |
360 |
| 360 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif |
cable rope elevated seated row |
712 |
forearms |
360 |
360 |
cable |
360 |
2123 |
Pause for a moment at the fully contracted position. |
360 |
| 360 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif |
cable rope elevated seated row |
711 |
biceps |
360 |
360 |
cable |
360 |
2124 |
Slowly release the tension and extend your arms back to the starting position. |
360 |
| 360 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif |
cable rope elevated seated row |
712 |
forearms |
360 |
360 |
cable |
360 |
2124 |
Slowly release the tension and extend your arms back to the starting position. |
360 |
| 360 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif |
cable rope elevated seated row |
711 |
biceps |
360 |
360 |
cable |
360 |
2125 |
Repeat for the desired number of repetitions. |
360 |
| 360 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope elevated seated row.gif |
cable rope elevated seated row |
712 |
forearms |
360 |
360 |
cable |
360 |
2125 |
Repeat for the desired number of repetitions. |
360 |
| 361 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif |
cable rope extension incline bench row |
713 |
biceps |
361 |
361 |
cable |
361 |
2126 |
Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley. |
361 |
| 361 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif |
cable rope extension incline bench row |
714 |
shoulders |
361 |
361 |
cable |
361 |
2126 |
Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley. |
361 |
| 361 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif |
cable rope extension incline bench row |
713 |
biceps |
361 |
361 |
cable |
361 |
2127 |
Attach a rope handle to the cable machine and sit on the incline bench facing the machine. |
361 |
| 361 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif |
cable rope extension incline bench row |
714 |
shoulders |
361 |
361 |
cable |
361 |
2127 |
Attach a rope handle to the cable machine and sit on the incline bench facing the machine. |
361 |
| 361 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif |
cable rope extension incline bench row |
713 |
biceps |
361 |
361 |
cable |
361 |
2128 |
Grab the rope handle with an overhand grip and lean forward, keeping your back straight. |
361 |
| 361 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif |
cable rope extension incline bench row |
714 |
shoulders |
361 |
361 |
cable |
361 |
2128 |
Grab the rope handle with an overhand grip and lean forward, keeping your back straight. |
361 |
| 361 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif |
cable rope extension incline bench row |
713 |
biceps |
361 |
361 |
cable |
361 |
2129 |
Extend your arms fully, pulling the rope towards your upper chest while keeping your elbows close to your body. |
361 |
| 361 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif |
cable rope extension incline bench row |
714 |
shoulders |
361 |
361 |
cable |
361 |
2129 |
Extend your arms fully, pulling the rope towards your upper chest while keeping your elbows close to your body. |
361 |
| 361 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif |
cable rope extension incline bench row |
713 |
biceps |
361 |
361 |
cable |
361 |
2130 |
Squeeze your shoulder blades together at the end of the movement. |
361 |
| 361 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif |
cable rope extension incline bench row |
714 |
shoulders |
361 |
361 |
cable |
361 |
2130 |
Squeeze your shoulder blades together at the end of the movement. |
361 |
| 361 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif |
cable rope extension incline bench row |
713 |
biceps |
361 |
361 |
cable |
361 |
2131 |
Slowly release the tension and return to the starting position. |
361 |
| 361 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif |
cable rope extension incline bench row |
714 |
shoulders |
361 |
361 |
cable |
361 |
2131 |
Slowly release the tension and return to the starting position. |
361 |
| 361 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif |
cable rope extension incline bench row |
713 |
biceps |
361 |
361 |
cable |
361 |
2132 |
Repeat for the desired number of repetitions. |
361 |
| 361 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope extension incline bench row.gif |
cable rope extension incline bench row |
714 |
shoulders |
361 |
361 |
cable |
361 |
2132 |
Repeat for the desired number of repetitions. |
361 |
| 362 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope hammer preacher curl.gif |
cable rope hammer preacher curl |
715 |
forearms |
362 |
362 |
cable |
362 |
2133 |
Attach a rope attachment to a low pulley cable machine. |
362 |
| 362 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope hammer preacher curl.gif |
cable rope hammer preacher curl |
715 |
forearms |
362 |
362 |
cable |
362 |
2134 |
Stand facing the machine with your feet shoulder-width apart. |
362 |
| 362 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope hammer preacher curl.gif |
cable rope hammer preacher curl |
715 |
forearms |
362 |
362 |
cable |
362 |
2135 |
Grasp the rope with a neutral grip (palms facing each other). |
362 |
| 362 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope hammer preacher curl.gif |
cable rope hammer preacher curl |
715 |
forearms |
362 |
362 |
cable |
362 |
2136 |
Position your upper arms against the preacher bench pad, keeping your elbows slightly bent. |
362 |
| 362 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope hammer preacher curl.gif |
cable rope hammer preacher curl |
715 |
forearms |
362 |
362 |
cable |
362 |
2137 |
Keeping your upper arms stationary, exhale and curl the rope towards your shoulders by contracting your biceps. |
362 |
| 362 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope hammer preacher curl.gif |
cable rope hammer preacher curl |
715 |
forearms |
362 |
362 |
cable |
362 |
2138 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
362 |
| 362 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope hammer preacher curl.gif |
cable rope hammer preacher curl |
715 |
forearms |
362 |
362 |
cable |
362 |
2139 |
Inhale and slowly lower the rope back to the starting position. |
362 |
| 362 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope hammer preacher curl.gif |
cable rope hammer preacher curl |
715 |
forearms |
362 |
362 |
cable |
362 |
2140 |
Repeat for the desired number of repetitions. |
362 |
| 363 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope high pulley overhead tricep extension.gif |
cable rope high pulley overhead tricep extension |
716 |
shoulders |
363 |
363 |
cable |
363 |
2141 |
Attach a rope to a high pulley and adjust the weight accordingly. |
363 |
| 363 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope high pulley overhead tricep extension.gif |
cable rope high pulley overhead tricep extension |
716 |
shoulders |
363 |
363 |
cable |
363 |
2142 |
Stand facing away from the pulley machine with your feet shoulder-width apart. |
363 |
| 363 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope high pulley overhead tricep extension.gif |
cable rope high pulley overhead tricep extension |
716 |
shoulders |
363 |
363 |
cable |
363 |
2143 |
Grasp the rope with both hands, palms facing down, and bring your hands above your head. |
363 |
| 363 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope high pulley overhead tricep extension.gif |
cable rope high pulley overhead tricep extension |
716 |
shoulders |
363 |
363 |
cable |
363 |
2144 |
Keep your upper arms close to your head and perpendicular to the floor. |
363 |
| 363 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope high pulley overhead tricep extension.gif |
cable rope high pulley overhead tricep extension |
716 |
shoulders |
363 |
363 |
cable |
363 |
2145 |
Slowly lower the rope behind your head by bending your elbows. |
363 |
| 363 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope high pulley overhead tricep extension.gif |
cable rope high pulley overhead tricep extension |
716 |
shoulders |
363 |
363 |
cable |
363 |
2146 |
Pause for a moment, then extend your arms back to the starting position. |
363 |
| 363 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope high pulley overhead tricep extension.gif |
cable rope high pulley overhead tricep extension |
716 |
shoulders |
363 |
363 |
cable |
363 |
2147 |
Repeat for the desired number of repetitions. |
363 |
| 364 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope incline tricep extension.gif |
cable rope incline tricep extension |
717 |
shoulders |
364 |
364 |
cable |
364 |
2148 |
Attach a rope to a high pulley and adjust the incline bench to a comfortable angle. |
364 |
| 364 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope incline tricep extension.gif |
cable rope incline tricep extension |
717 |
shoulders |
364 |
364 |
cable |
364 |
2149 |
Stand facing away from the pulley with your feet shoulder-width apart. |
364 |
| 364 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope incline tricep extension.gif |
cable rope incline tricep extension |
717 |
shoulders |
364 |
364 |
cable |
364 |
2150 |
Grasp the rope with an overhand grip and extend your arms straight overhead. |
364 |
| 364 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope incline tricep extension.gif |
cable rope incline tricep extension |
717 |
shoulders |
364 |
364 |
cable |
364 |
2151 |
Keep your elbows close to your head and your upper arms stationary throughout the exercise. |
364 |
| 364 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope incline tricep extension.gif |
cable rope incline tricep extension |
717 |
shoulders |
364 |
364 |
cable |
364 |
2152 |
Lower the rope behind your head by bending your elbows until your forearms touch your biceps. |
364 |
| 364 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope incline tricep extension.gif |
cable rope incline tricep extension |
717 |
shoulders |
364 |
364 |
cable |
364 |
2153 |
Pause for a moment, then extend your arms back to the starting position. |
364 |
| 364 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope incline tricep extension.gif |
cable rope incline tricep extension |
717 |
shoulders |
364 |
364 |
cable |
364 |
2154 |
Repeat for the desired number of repetitions. |
364 |
| 365 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope lying on floor tricep extension.gif |
cable rope lying on floor tricep extension |
718 |
shoulders |
365 |
365 |
cable |
365 |
2155 |
Attach a rope to a cable machine and set it to the lowest position. |
365 |
| 365 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope lying on floor tricep extension.gif |
cable rope lying on floor tricep extension |
718 |
shoulders |
365 |
365 |
cable |
365 |
2156 |
Lie on the floor facing up, with your head towards the cable machine. |
365 |
| 365 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope lying on floor tricep extension.gif |
cable rope lying on floor tricep extension |
718 |
shoulders |
365 |
365 |
cable |
365 |
2157 |
Hold the rope with both hands, palms facing each other, and extend your arms straight up towards the ceiling. |
365 |
| 365 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope lying on floor tricep extension.gif |
cable rope lying on floor tricep extension |
718 |
shoulders |
365 |
365 |
cable |
365 |
2158 |
Keep your upper arms stationary and slowly lower the rope towards your forehead, bending your elbows. |
365 |
| 365 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope lying on floor tricep extension.gif |
cable rope lying on floor tricep extension |
718 |
shoulders |
365 |
365 |
cable |
365 |
2159 |
Pause for a moment, then extend your arms back up to the starting position. |
365 |
| 365 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope lying on floor tricep extension.gif |
cable rope lying on floor tricep extension |
718 |
shoulders |
365 |
365 |
cable |
365 |
2160 |
Repeat for the desired number of repetitions. |
365 |
| 366 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope one arm hammer preacher curl.gif |
cable rope one arm hammer preacher curl |
719 |
forearms |
366 |
366 |
cable |
366 |
2161 |
Attach a rope handle to a low pulley cable machine. |
366 |
| 366 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope one arm hammer preacher curl.gif |
cable rope one arm hammer preacher curl |
719 |
forearms |
366 |
366 |
cable |
366 |
2162 |
Stand facing the machine with your feet shoulder-width apart. |
366 |
| 366 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope one arm hammer preacher curl.gif |
cable rope one arm hammer preacher curl |
719 |
forearms |
366 |
366 |
cable |
366 |
2163 |
Grasp the rope handle with an underhand grip, palms facing up. |
366 |
| 366 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope one arm hammer preacher curl.gif |
cable rope one arm hammer preacher curl |
719 |
forearms |
366 |
366 |
cable |
366 |
2164 |
Position your upper arm against the preacher bench pad, keeping your elbow slightly bent. |
366 |
| 366 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope one arm hammer preacher curl.gif |
cable rope one arm hammer preacher curl |
719 |
forearms |
366 |
366 |
cable |
366 |
2165 |
Keep your back straight and your core engaged throughout the exercise. |
366 |
| 366 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope one arm hammer preacher curl.gif |
cable rope one arm hammer preacher curl |
719 |
forearms |
366 |
366 |
cable |
366 |
2166 |
Slowly curl the rope handle towards your shoulder, keeping your upper arm stationary. |
366 |
| 366 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope one arm hammer preacher curl.gif |
cable rope one arm hammer preacher curl |
719 |
forearms |
366 |
366 |
cable |
366 |
2167 |
Squeeze your biceps at the top of the movement, then slowly lower the rope handle back to the starting position. |
366 |
| 366 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope one arm hammer preacher curl.gif |
cable rope one arm hammer preacher curl |
719 |
forearms |
366 |
366 |
cable |
366 |
2168 |
Repeat for the desired number of repetitions, then switch arms. |
366 |
| 367 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif |
cable rope seated row |
721 |
forearms |
367 |
367 |
cable |
367 |
2169 |
Sit on the rowing machine with your feet flat on the footrests and knees slightly bent. |
367 |
| 367 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif |
cable rope seated row |
720 |
biceps |
367 |
367 |
cable |
367 |
2169 |
Sit on the rowing machine with your feet flat on the footrests and knees slightly bent. |
367 |
| 367 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif |
cable rope seated row |
721 |
forearms |
367 |
367 |
cable |
367 |
2170 |
Grasp the cable ropes with an overhand grip, palms facing each other. |
367 |
| 367 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif |
cable rope seated row |
720 |
biceps |
367 |
367 |
cable |
367 |
2170 |
Grasp the cable ropes with an overhand grip, palms facing each other. |
367 |
| 367 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif |
cable rope seated row |
721 |
forearms |
367 |
367 |
cable |
367 |
2171 |
Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows. |
367 |
| 367 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif |
cable rope seated row |
720 |
biceps |
367 |
367 |
cable |
367 |
2171 |
Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows. |
367 |
| 367 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif |
cable rope seated row |
721 |
forearms |
367 |
367 |
cable |
367 |
2172 |
Pull the cable ropes towards your body, squeezing your shoulder blades together. |
367 |
| 367 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif |
cable rope seated row |
720 |
biceps |
367 |
367 |
cable |
367 |
2172 |
Pull the cable ropes towards your body, squeezing your shoulder blades together. |
367 |
| 367 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif |
cable rope seated row |
721 |
forearms |
367 |
367 |
cable |
367 |
2173 |
Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position. |
367 |
| 367 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif |
cable rope seated row |
720 |
biceps |
367 |
367 |
cable |
367 |
2173 |
Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position. |
367 |
| 367 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif |
cable rope seated row |
721 |
forearms |
367 |
367 |
cable |
367 |
2174 |
Repeat for the desired number of repetitions. |
367 |
| 367 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable rope seated row.gif |
cable rope seated row |
720 |
biceps |
367 |
367 |
cable |
367 |
2174 |
Repeat for the desired number of repetitions. |
367 |
| 368 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif |
cable russian twists (on stability ball) |
722 |
obliques |
368 |
368 |
cable |
368 |
2175 |
Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
368 |
| 368 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif |
cable russian twists (on stability ball) |
723 |
lower back |
368 |
368 |
cable |
368 |
2175 |
Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
368 |
| 368 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif |
cable russian twists (on stability ball) |
722 |
obliques |
368 |
368 |
cable |
368 |
2176 |
Hold the cable handle with both hands and extend your arms straight out in front of you. |
368 |
| 368 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif |
cable russian twists (on stability ball) |
723 |
lower back |
368 |
368 |
cable |
368 |
2176 |
Hold the cable handle with both hands and extend your arms straight out in front of you. |
368 |
| 368 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif |
cable russian twists (on stability ball) |
722 |
obliques |
368 |
368 |
cable |
368 |
2177 |
Lean back slightly while keeping your back straight and your core engaged. |
368 |
| 368 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif |
cable russian twists (on stability ball) |
723 |
lower back |
368 |
368 |
cable |
368 |
2177 |
Lean back slightly while keeping your back straight and your core engaged. |
368 |
| 368 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif |
cable russian twists (on stability ball) |
722 |
obliques |
368 |
368 |
cable |
368 |
2178 |
Twist your torso to the right, bringing the cable handle towards your right hip. |
368 |
| 368 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif |
cable russian twists (on stability ball) |
723 |
lower back |
368 |
368 |
cable |
368 |
2178 |
Twist your torso to the right, bringing the cable handle towards your right hip. |
368 |
| 368 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif |
cable russian twists (on stability ball) |
722 |
obliques |
368 |
368 |
cable |
368 |
2179 |
Pause for a moment, then twist your torso to the left, bringing the cable handle towards your left hip. |
368 |
| 368 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif |
cable russian twists (on stability ball) |
723 |
lower back |
368 |
368 |
cable |
368 |
2179 |
Pause for a moment, then twist your torso to the left, bringing the cable handle towards your left hip. |
368 |
| 368 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif |
cable russian twists (on stability ball) |
722 |
obliques |
368 |
368 |
cable |
368 |
2180 |
Continue alternating twists for the desired number of repetitions. |
368 |
| 368 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable russian twists (on stability ball).gif |
cable russian twists (on stability ball) |
723 |
lower back |
368 |
368 |
cable |
368 |
2180 |
Continue alternating twists for the desired number of repetitions. |
368 |
| 369 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif |
cable seated chest press |
724 |
shoulders |
369 |
369 |
cable |
369 |
2181 |
Adjust the seat height and cable handles to a comfortable position. |
369 |
| 369 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif |
cable seated chest press |
725 |
triceps |
369 |
369 |
cable |
369 |
2181 |
Adjust the seat height and cable handles to a comfortable position. |
369 |
| 369 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif |
cable seated chest press |
724 |
shoulders |
369 |
369 |
cable |
369 |
2182 |
Sit on the bench with your back straight and feet flat on the floor. |
369 |
| 369 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif |
cable seated chest press |
725 |
triceps |
369 |
369 |
cable |
369 |
2182 |
Sit on the bench with your back straight and feet flat on the floor. |
369 |
| 369 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif |
cable seated chest press |
724 |
shoulders |
369 |
369 |
cable |
369 |
2183 |
Grasp the cable handles with an overhand grip at shoulder height. |
369 |
| 369 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif |
cable seated chest press |
725 |
triceps |
369 |
369 |
cable |
369 |
2183 |
Grasp the cable handles with an overhand grip at shoulder height. |
369 |
| 369 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif |
cable seated chest press |
724 |
shoulders |
369 |
369 |
cable |
369 |
2184 |
Push the handles forward and away from your body, extending your arms fully. |
369 |
| 369 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif |
cable seated chest press |
725 |
triceps |
369 |
369 |
cable |
369 |
2184 |
Push the handles forward and away from your body, extending your arms fully. |
369 |
| 369 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif |
cable seated chest press |
724 |
shoulders |
369 |
369 |
cable |
369 |
2185 |
Pause for a moment, then slowly bring the handles back to the starting position. |
369 |
| 369 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif |
cable seated chest press |
725 |
triceps |
369 |
369 |
cable |
369 |
2185 |
Pause for a moment, then slowly bring the handles back to the starting position. |
369 |
| 369 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif |
cable seated chest press |
724 |
shoulders |
369 |
369 |
cable |
369 |
2186 |
Repeat for the desired number of repetitions. |
369 |
| 369 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated chest press.gif |
cable seated chest press |
725 |
triceps |
369 |
369 |
cable |
369 |
2186 |
Repeat for the desired number of repetitions. |
369 |
| 370 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated crunch.gif |
cable seated crunch |
726 |
obliques |
370 |
370 |
cable |
370 |
2187 |
Sit on a cable machine with your feet flat on the ground and your knees bent. |
370 |
| 370 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated crunch.gif |
cable seated crunch |
726 |
obliques |
370 |
370 |
cable |
370 |
2188 |
Hold the cable handle with both hands and position it behind your head. |
370 |
| 370 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated crunch.gif |
cable seated crunch |
726 |
obliques |
370 |
370 |
cable |
370 |
2189 |
Engage your abs and slowly curl your upper body forward, bringing your chest towards your knees. |
370 |
| 370 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated crunch.gif |
cable seated crunch |
726 |
obliques |
370 |
370 |
cable |
370 |
2190 |
Pause for a moment at the top, then slowly return to the starting position. |
370 |
| 370 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated crunch.gif |
cable seated crunch |
726 |
obliques |
370 |
370 |
cable |
370 |
2191 |
Repeat for the desired number of repetitions. |
370 |
| 371 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated curl.gif |
cable seated curl |
727 |
forearms |
371 |
371 |
cable |
371 |
2192 |
Sit on a cable machine with your feet flat on the ground and your back straight. |
371 |
| 371 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated curl.gif |
cable seated curl |
727 |
forearms |
371 |
371 |
cable |
371 |
2193 |
Grasp the cable attachment with an underhand grip, palms facing up, and your arms fully extended. |
371 |
| 371 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated curl.gif |
cable seated curl |
727 |
forearms |
371 |
371 |
cable |
371 |
2194 |
Keeping your upper arms stationary, exhale and curl the cable attachment towards your shoulders, contracting your biceps. |
371 |
| 371 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated curl.gif |
cable seated curl |
727 |
forearms |
371 |
371 |
cable |
371 |
2195 |
Pause for a moment at the top of the movement, squeezing your biceps. |
371 |
| 371 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated curl.gif |
cable seated curl |
727 |
forearms |
371 |
371 |
cable |
371 |
2196 |
Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms. |
371 |
| 371 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated curl.gif |
cable seated curl |
727 |
forearms |
371 |
371 |
cable |
371 |
2197 |
Repeat for the desired number of repetitions. |
371 |
| 372 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif |
cable seated high row (v-bar) |
728 |
biceps |
372 |
372 |
cable |
372 |
2198 |
Sit on the cable machine with your feet flat on the floor and your knees slightly bent. |
372 |
| 372 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif |
cable seated high row (v-bar) |
730 |
rear deltoids |
372 |
372 |
cable |
372 |
2198 |
Sit on the cable machine with your feet flat on the floor and your knees slightly bent. |
372 |
| 372 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif |
cable seated high row (v-bar) |
729 |
rhomboids |
372 |
372 |
cable |
372 |
2198 |
Sit on the cable machine with your feet flat on the floor and your knees slightly bent. |
372 |
| 372 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif |
cable seated high row (v-bar) |
728 |
biceps |
372 |
372 |
cable |
372 |
2199 |
Grasp the v-bar attachment with an overhand grip, palms facing each other, and your hands shoulder-width apart. |
372 |
| 372 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif |
cable seated high row (v-bar) |
730 |
rear deltoids |
372 |
372 |
cable |
372 |
2199 |
Grasp the v-bar attachment with an overhand grip, palms facing each other, and your hands shoulder-width apart. |
372 |
| 372 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif |
cable seated high row (v-bar) |
729 |
rhomboids |
372 |
372 |
cable |
372 |
2199 |
Grasp the v-bar attachment with an overhand grip, palms facing each other, and your hands shoulder-width apart. |
372 |
| 372 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif |
cable seated high row (v-bar) |
728 |
biceps |
372 |
372 |
cable |
372 |
2200 |
Keep your back straight and lean slightly forward from the hips. |
372 |
| 372 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif |
cable seated high row (v-bar) |
730 |
rear deltoids |
372 |
372 |
cable |
372 |
2200 |
Keep your back straight and lean slightly forward from the hips. |
372 |
| 372 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif |
cable seated high row (v-bar) |
729 |
rhomboids |
372 |
372 |
cable |
372 |
2200 |
Keep your back straight and lean slightly forward from the hips. |
372 |
| 372 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif |
cable seated high row (v-bar) |
728 |
biceps |
372 |
372 |
cable |
372 |
2201 |
Pull the v-bar towards your torso by retracting your shoulder blades and squeezing your back muscles. |
372 |
| 372 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif |
cable seated high row (v-bar) |
730 |
rear deltoids |
372 |
372 |
cable |
372 |
2201 |
Pull the v-bar towards your torso by retracting your shoulder blades and squeezing your back muscles. |
372 |
| 372 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif |
cable seated high row (v-bar) |
729 |
rhomboids |
372 |
372 |
cable |
372 |
2201 |
Pull the v-bar towards your torso by retracting your shoulder blades and squeezing your back muscles. |
372 |
| 372 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif |
cable seated high row (v-bar) |
728 |
biceps |
372 |
372 |
cable |
372 |
2202 |
Pause for a moment at the peak of the contraction, then slowly release the tension and return to the starting position. |
372 |
| 372 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif |
cable seated high row (v-bar) |
730 |
rear deltoids |
372 |
372 |
cable |
372 |
2202 |
Pause for a moment at the peak of the contraction, then slowly release the tension and return to the starting position. |
372 |
| 372 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif |
cable seated high row (v-bar) |
729 |
rhomboids |
372 |
372 |
cable |
372 |
2202 |
Pause for a moment at the peak of the contraction, then slowly release the tension and return to the starting position. |
372 |
| 372 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif |
cable seated high row (v-bar) |
728 |
biceps |
372 |
372 |
cable |
372 |
2203 |
Repeat for the desired number of repetitions. |
372 |
| 372 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif |
cable seated high row (v-bar) |
730 |
rear deltoids |
372 |
372 |
cable |
372 |
2203 |
Repeat for the desired number of repetitions. |
372 |
| 372 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated high row (v-bar).gif |
cable seated high row (v-bar) |
729 |
rhomboids |
372 |
372 |
cable |
372 |
2203 |
Repeat for the desired number of repetitions. |
372 |
| 373 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif |
cable seated one arm alternate row |
731 |
biceps |
373 |
373 |
cable |
373 |
2204 |
Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent. |
373 |
| 373 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif |
cable seated one arm alternate row |
732 |
forearms |
373 |
373 |
cable |
373 |
2204 |
Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent. |
373 |
| 373 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif |
cable seated one arm alternate row |
731 |
biceps |
373 |
373 |
cable |
373 |
2205 |
Grasp the handle with one hand and keep your arm fully extended in front of you. |
373 |
| 373 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif |
cable seated one arm alternate row |
732 |
forearms |
373 |
373 |
cable |
373 |
2205 |
Grasp the handle with one hand and keep your arm fully extended in front of you. |
373 |
| 373 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif |
cable seated one arm alternate row |
731 |
biceps |
373 |
373 |
cable |
373 |
2206 |
Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side. |
373 |
| 373 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif |
cable seated one arm alternate row |
732 |
forearms |
373 |
373 |
cable |
373 |
2206 |
Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side. |
373 |
| 373 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif |
cable seated one arm alternate row |
731 |
biceps |
373 |
373 |
cable |
373 |
2207 |
Pause for a moment at the top of the movement, squeezing your back muscles. |
373 |
| 373 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif |
cable seated one arm alternate row |
732 |
forearms |
373 |
373 |
cable |
373 |
2207 |
Pause for a moment at the top of the movement, squeezing your back muscles. |
373 |
| 373 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif |
cable seated one arm alternate row |
731 |
biceps |
373 |
373 |
cable |
373 |
2208 |
Slowly release the handle back to the starting position. |
373 |
| 373 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif |
cable seated one arm alternate row |
732 |
forearms |
373 |
373 |
cable |
373 |
2208 |
Slowly release the handle back to the starting position. |
373 |
| 373 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif |
cable seated one arm alternate row |
731 |
biceps |
373 |
373 |
cable |
373 |
2209 |
Repeat with the other arm. |
373 |
| 373 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif |
cable seated one arm alternate row |
732 |
forearms |
373 |
373 |
cable |
373 |
2209 |
Repeat with the other arm. |
373 |
| 373 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif |
cable seated one arm alternate row |
731 |
biceps |
373 |
373 |
cable |
373 |
2210 |
Alternate between arms for the desired number of repetitions. |
373 |
| 373 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm alternate row.gif |
cable seated one arm alternate row |
732 |
forearms |
373 |
373 |
cable |
373 |
2210 |
Alternate between arms for the desired number of repetitions. |
373 |
| 374 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm concentration curl.gif |
cable seated one arm concentration curl |
733 |
forearms |
374 |
374 |
cable |
374 |
2211 |
Sit on a bench with your feet flat on the floor and your back straight. |
374 |
| 374 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm concentration curl.gif |
cable seated one arm concentration curl |
733 |
forearms |
374 |
374 |
cable |
374 |
2212 |
Hold a cable handle with one hand and place your elbow on the inside of your thigh, just above the knee. |
374 |
| 374 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm concentration curl.gif |
cable seated one arm concentration curl |
733 |
forearms |
374 |
374 |
cable |
374 |
2213 |
Keep your upper arm stationary and curl the cable handle towards your shoulder while exhaling. |
374 |
| 374 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm concentration curl.gif |
cable seated one arm concentration curl |
733 |
forearms |
374 |
374 |
cable |
374 |
2214 |
Pause for a moment at the top of the movement, squeezing your biceps. |
374 |
| 374 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm concentration curl.gif |
cable seated one arm concentration curl |
733 |
forearms |
374 |
374 |
cable |
374 |
2215 |
Slowly lower the cable handle back to the starting position while inhaling. |
374 |
| 374 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated one arm concentration curl.gif |
cable seated one arm concentration curl |
733 |
forearms |
374 |
374 |
cable |
374 |
2216 |
Repeat for the desired number of repetitions, then switch arms. |
374 |
| 375 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif |
cable seated overhead curl |
735 |
shoulders |
375 |
375 |
cable |
375 |
2217 |
Sit on a bench facing the cable machine with your feet flat on the ground. |
375 |
| 375 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif |
cable seated overhead curl |
734 |
forearms |
375 |
375 |
cable |
375 |
2217 |
Sit on a bench facing the cable machine with your feet flat on the ground. |
375 |
| 375 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif |
cable seated overhead curl |
735 |
shoulders |
375 |
375 |
cable |
375 |
2218 |
Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart. |
375 |
| 375 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif |
cable seated overhead curl |
734 |
forearms |
375 |
375 |
cable |
375 |
2218 |
Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart. |
375 |
| 375 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif |
cable seated overhead curl |
735 |
shoulders |
375 |
375 |
cable |
375 |
2219 |
Keep your upper arms stationary and your elbows close to your sides. |
375 |
| 375 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif |
cable seated overhead curl |
734 |
forearms |
375 |
375 |
cable |
375 |
2219 |
Keep your upper arms stationary and your elbows close to your sides. |
375 |
| 375 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif |
cable seated overhead curl |
735 |
shoulders |
375 |
375 |
cable |
375 |
2220 |
Exhale and curl the cable attachment towards your shoulders, contracting your biceps. |
375 |
| 375 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif |
cable seated overhead curl |
734 |
forearms |
375 |
375 |
cable |
375 |
2220 |
Exhale and curl the cable attachment towards your shoulders, contracting your biceps. |
375 |
| 375 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif |
cable seated overhead curl |
735 |
shoulders |
375 |
375 |
cable |
375 |
2221 |
Pause for a moment at the top of the movement, squeezing your biceps. |
375 |
| 375 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif |
cable seated overhead curl |
734 |
forearms |
375 |
375 |
cable |
375 |
2221 |
Pause for a moment at the top of the movement, squeezing your biceps. |
375 |
| 375 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif |
cable seated overhead curl |
735 |
shoulders |
375 |
375 |
cable |
375 |
2222 |
Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms. |
375 |
| 375 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif |
cable seated overhead curl |
734 |
forearms |
375 |
375 |
cable |
375 |
2222 |
Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms. |
375 |
| 375 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif |
cable seated overhead curl |
735 |
shoulders |
375 |
375 |
cable |
375 |
2223 |
Repeat for the desired number of repetitions. |
375 |
| 375 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated overhead curl.gif |
cable seated overhead curl |
734 |
forearms |
375 |
375 |
cable |
375 |
2223 |
Repeat for the desired number of repetitions. |
375 |
| 376 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated rear lateral raise.gif |
cable seated rear lateral raise |
736 |
traps |
376 |
376 |
cable |
376 |
2224 |
Sit on a bench facing the cable machine with your feet flat on the ground. |
376 |
| 376 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated rear lateral raise.gif |
cable seated rear lateral raise |
737 |
rhomboids |
376 |
376 |
cable |
376 |
2224 |
Sit on a bench facing the cable machine with your feet flat on the ground. |
376 |
| 376 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated rear lateral raise.gif |
cable seated rear lateral raise |
736 |
traps |
376 |
376 |
cable |
376 |
2225 |
Grasp the cable handles with an overhand grip and extend your arms straight in front of you. |
376 |
| 376 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated rear lateral raise.gif |
cable seated rear lateral raise |
737 |
rhomboids |
376 |
376 |
cable |
376 |
2225 |
Grasp the cable handles with an overhand grip and extend your arms straight in front of you. |
376 |
| 376 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated rear lateral raise.gif |
cable seated rear lateral raise |
736 |
traps |
376 |
376 |
cable |
376 |
2226 |
Keeping your arms straight, slowly raise them out to the sides until they are parallel to the floor. |
376 |
| 376 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated rear lateral raise.gif |
cable seated rear lateral raise |
737 |
rhomboids |
376 |
376 |
cable |
376 |
2226 |
Keeping your arms straight, slowly raise them out to the sides until they are parallel to the floor. |
376 |
| 376 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated rear lateral raise.gif |
cable seated rear lateral raise |
736 |
traps |
376 |
376 |
cable |
376 |
2227 |
Pause for a moment at the top, then slowly lower your arms back to the starting position. |
376 |
| 376 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated rear lateral raise.gif |
cable seated rear lateral raise |
737 |
rhomboids |
376 |
376 |
cable |
376 |
2227 |
Pause for a moment at the top, then slowly lower your arms back to the starting position. |
376 |
| 376 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated rear lateral raise.gif |
cable seated rear lateral raise |
736 |
traps |
376 |
376 |
cable |
376 |
2228 |
Repeat for the desired number of repetitions. |
376 |
| 376 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated rear lateral raise.gif |
cable seated rear lateral raise |
737 |
rhomboids |
376 |
376 |
cable |
376 |
2228 |
Repeat for the desired number of repetitions. |
376 |
| 377 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated row.gif |
cable seated row |
738 |
biceps |
377 |
377 |
cable |
377 |
2229 |
Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent. |
377 |
| 377 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated row.gif |
cable seated row |
739 |
forearms |
377 |
377 |
cable |
377 |
2229 |
Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent. |
377 |
| 377 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated row.gif |
cable seated row |
738 |
biceps |
377 |
377 |
cable |
377 |
2230 |
Grasp the handles with an overhand grip, keeping your back straight and your shoulders relaxed. |
377 |
| 377 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated row.gif |
cable seated row |
739 |
forearms |
377 |
377 |
cable |
377 |
2230 |
Grasp the handles with an overhand grip, keeping your back straight and your shoulders relaxed. |
377 |
| 377 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated row.gif |
cable seated row |
738 |
biceps |
377 |
377 |
cable |
377 |
2231 |
Pull the handles towards your body, squeezing your shoulder blades together. |
377 |
| 377 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated row.gif |
cable seated row |
739 |
forearms |
377 |
377 |
cable |
377 |
2231 |
Pull the handles towards your body, squeezing your shoulder blades together. |
377 |
| 377 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated row.gif |
cable seated row |
738 |
biceps |
377 |
377 |
cable |
377 |
2232 |
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. |
377 |
| 377 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated row.gif |
cable seated row |
739 |
forearms |
377 |
377 |
cable |
377 |
2232 |
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. |
377 |
| 377 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated row.gif |
cable seated row |
738 |
biceps |
377 |
377 |
cable |
377 |
2233 |
Repeat for the desired number of repetitions. |
377 |
| 377 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated row.gif |
cable seated row |
739 |
forearms |
377 |
377 |
cable |
377 |
2233 |
Repeat for the desired number of repetitions. |
377 |
| 378 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif |
cable seated shoulder internal rotation |
741 |
triceps |
378 |
378 |
cable |
378 |
2234 |
Sit on a bench or chair facing the cable machine with your feet flat on the ground. |
378 |
| 378 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif |
cable seated shoulder internal rotation |
740 |
rotator cuff |
378 |
378 |
cable |
378 |
2234 |
Sit on a bench or chair facing the cable machine with your feet flat on the ground. |
378 |
| 378 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif |
cable seated shoulder internal rotation |
741 |
triceps |
378 |
378 |
cable |
378 |
2235 |
Hold the cable handle with your arm extended straight out in front of you, parallel to the ground. |
378 |
| 378 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif |
cable seated shoulder internal rotation |
740 |
rotator cuff |
378 |
378 |
cable |
378 |
2235 |
Hold the cable handle with your arm extended straight out in front of you, parallel to the ground. |
378 |
| 378 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif |
cable seated shoulder internal rotation |
741 |
triceps |
378 |
378 |
cable |
378 |
2236 |
Keep your elbow slightly bent and your shoulder blades pulled back and down. |
378 |
| 378 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif |
cable seated shoulder internal rotation |
740 |
rotator cuff |
378 |
378 |
cable |
378 |
2236 |
Keep your elbow slightly bent and your shoulder blades pulled back and down. |
378 |
| 378 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif |
cable seated shoulder internal rotation |
741 |
triceps |
378 |
378 |
cable |
378 |
2237 |
Slowly rotate your arm inward, bringing the cable handle towards the center of your body. |
378 |
| 378 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif |
cable seated shoulder internal rotation |
740 |
rotator cuff |
378 |
378 |
cable |
378 |
2237 |
Slowly rotate your arm inward, bringing the cable handle towards the center of your body. |
378 |
| 378 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif |
cable seated shoulder internal rotation |
741 |
triceps |
378 |
378 |
cable |
378 |
2238 |
Pause for a moment at the end of the movement, then slowly return to the starting position. |
378 |
| 378 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif |
cable seated shoulder internal rotation |
740 |
rotator cuff |
378 |
378 |
cable |
378 |
2238 |
Pause for a moment at the end of the movement, then slowly return to the starting position. |
378 |
| 378 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif |
cable seated shoulder internal rotation |
741 |
triceps |
378 |
378 |
cable |
378 |
2239 |
Repeat for the desired number of repetitions, then switch arms. |
378 |
| 378 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated shoulder internal rotation.gif |
cable seated shoulder internal rotation |
740 |
rotator cuff |
378 |
378 |
cable |
378 |
2239 |
Repeat for the desired number of repetitions, then switch arms. |
378 |
| 379 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated twist.gif |
cable seated twist |
742 |
obliques |
379 |
379 |
cable |
379 |
2240 |
Sit on a cable machine with your feet flat on the ground and your knees slightly bent. |
379 |
| 379 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated twist.gif |
cable seated twist |
742 |
obliques |
379 |
379 |
cable |
379 |
2241 |
Hold the cable handle with both hands and extend your arms straight in front of you. |
379 |
| 379 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated twist.gif |
cable seated twist |
742 |
obliques |
379 |
379 |
cable |
379 |
2242 |
Keeping your core engaged, slowly rotate your torso to one side, pulling the cable across your body. |
379 |
| 379 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated twist.gif |
cable seated twist |
742 |
obliques |
379 |
379 |
cable |
379 |
2243 |
Pause for a moment at the end of the range of motion, then slowly rotate back to the starting position. |
379 |
| 379 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated twist.gif |
cable seated twist |
742 |
obliques |
379 |
379 |
cable |
379 |
2244 |
Repeat on the other side. |
379 |
| 379 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated twist.gif |
cable seated twist |
742 |
obliques |
379 |
379 |
cable |
379 |
2245 |
Continue alternating sides for the desired number of repetitions. |
379 |
| 380 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif |
cable seated wide-grip row |
743 |
biceps |
380 |
380 |
cable |
380 |
2246 |
Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent. |
380 |
| 380 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif |
cable seated wide-grip row |
744 |
forearms |
380 |
380 |
cable |
380 |
2246 |
Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent. |
380 |
| 380 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif |
cable seated wide-grip row |
743 |
biceps |
380 |
380 |
cable |
380 |
2247 |
Grasp the handle with a wide overhand grip, palms facing down. |
380 |
| 380 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif |
cable seated wide-grip row |
744 |
forearms |
380 |
380 |
cable |
380 |
2247 |
Grasp the handle with a wide overhand grip, palms facing down. |
380 |
| 380 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif |
cable seated wide-grip row |
743 |
biceps |
380 |
380 |
cable |
380 |
2248 |
Keep your back straight and lean slightly forward from the hips. |
380 |
| 380 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif |
cable seated wide-grip row |
744 |
forearms |
380 |
380 |
cable |
380 |
2248 |
Keep your back straight and lean slightly forward from the hips. |
380 |
| 380 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif |
cable seated wide-grip row |
743 |
biceps |
380 |
380 |
cable |
380 |
2249 |
Pull the handle towards your lower chest, squeezing your shoulder blades together. |
380 |
| 380 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif |
cable seated wide-grip row |
744 |
forearms |
380 |
380 |
cable |
380 |
2249 |
Pull the handle towards your lower chest, squeezing your shoulder blades together. |
380 |
| 380 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif |
cable seated wide-grip row |
743 |
biceps |
380 |
380 |
cable |
380 |
2250 |
Pause for a moment at the peak of the contraction. |
380 |
| 380 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif |
cable seated wide-grip row |
744 |
forearms |
380 |
380 |
cable |
380 |
2250 |
Pause for a moment at the peak of the contraction. |
380 |
| 380 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif |
cable seated wide-grip row |
743 |
biceps |
380 |
380 |
cable |
380 |
2251 |
Slowly release the handle back to the starting position, fully extending your arms. |
380 |
| 380 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif |
cable seated wide-grip row |
744 |
forearms |
380 |
380 |
cable |
380 |
2251 |
Slowly release the handle back to the starting position, fully extending your arms. |
380 |
| 380 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif |
cable seated wide-grip row |
743 |
biceps |
380 |
380 |
cable |
380 |
2252 |
Repeat for the desired number of repetitions. |
380 |
| 380 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable seated wide-grip row.gif |
cable seated wide-grip row |
744 |
forearms |
380 |
380 |
cable |
380 |
2252 |
Repeat for the desired number of repetitions. |
380 |
| 381 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif |
cable shoulder press |
745 |
triceps |
381 |
381 |
cable |
381 |
2253 |
Adjust the cable machine so that the handles are at shoulder height. |
381 |
| 381 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif |
cable shoulder press |
746 |
upper back |
381 |
381 |
cable |
381 |
2253 |
Adjust the cable machine so that the handles are at shoulder height. |
381 |
| 381 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif |
cable shoulder press |
745 |
triceps |
381 |
381 |
cable |
381 |
2254 |
Stand facing away from the machine with your feet shoulder-width apart. |
381 |
| 381 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif |
cable shoulder press |
746 |
upper back |
381 |
381 |
cable |
381 |
2254 |
Stand facing away from the machine with your feet shoulder-width apart. |
381 |
| 381 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif |
cable shoulder press |
745 |
triceps |
381 |
381 |
cable |
381 |
2255 |
Grasp the handles with an overhand grip and bring them up to shoulder level, with your elbows bent and pointing outwards. |
381 |
| 381 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif |
cable shoulder press |
746 |
upper back |
381 |
381 |
cable |
381 |
2255 |
Grasp the handles with an overhand grip and bring them up to shoulder level, with your elbows bent and pointing outwards. |
381 |
| 381 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif |
cable shoulder press |
745 |
triceps |
381 |
381 |
cable |
381 |
2256 |
Press the handles upwards until your arms are fully extended overhead. |
381 |
| 381 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif |
cable shoulder press |
746 |
upper back |
381 |
381 |
cable |
381 |
2256 |
Press the handles upwards until your arms are fully extended overhead. |
381 |
| 381 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif |
cable shoulder press |
745 |
triceps |
381 |
381 |
cable |
381 |
2257 |
Pause for a moment at the top, then slowly lower the handles back down to shoulder level. |
381 |
| 381 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif |
cable shoulder press |
746 |
upper back |
381 |
381 |
cable |
381 |
2257 |
Pause for a moment at the top, then slowly lower the handles back down to shoulder level. |
381 |
| 381 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif |
cable shoulder press |
745 |
triceps |
381 |
381 |
cable |
381 |
2258 |
Repeat for the desired number of repetitions. |
381 |
| 381 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable shoulder press.gif |
cable shoulder press |
746 |
upper back |
381 |
381 |
cable |
381 |
2258 |
Repeat for the desired number of repetitions. |
381 |
| 382 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable shrug.gif |
cable shrug |
747 |
shoulders |
382 |
382 |
cable |
382 |
2259 |
Stand facing the cable machine with your feet shoulder-width apart. |
382 |
| 382 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable shrug.gif |
cable shrug |
747 |
shoulders |
382 |
382 |
cable |
382 |
2260 |
Grasp the cable handles with an overhand grip and let your arms hang down in front of you. |
382 |
| 382 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable shrug.gif |
cable shrug |
747 |
shoulders |
382 |
382 |
cable |
382 |
2261 |
Keeping your arms straight, shrug your shoulders up towards your ears. |
382 |
| 382 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable shrug.gif |
cable shrug |
747 |
shoulders |
382 |
382 |
cable |
382 |
2262 |
Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position. |
382 |
| 382 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable shrug.gif |
cable shrug |
747 |
shoulders |
382 |
382 |
cable |
382 |
2263 |
Repeat for the desired number of repetitions. |
382 |
| 383 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable side bend.gif |
cable side bend |
748 |
obliques |
383 |
383 |
cable |
383 |
2264 |
Stand with your feet shoulder-width apart and grasp the cable handle with one hand. |
383 |
| 383 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable side bend.gif |
cable side bend |
748 |
obliques |
383 |
383 |
cable |
383 |
2265 |
Keep your back straight and your core engaged. |
383 |
| 383 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable side bend.gif |
cable side bend |
748 |
obliques |
383 |
383 |
cable |
383 |
2266 |
Slowly bend sideways at the waist, lowering the cable handle towards your knee. |
383 |
| 383 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable side bend.gif |
cable side bend |
748 |
obliques |
383 |
383 |
cable |
383 |
2267 |
Pause for a moment, then return to the starting position. |
383 |
| 383 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable side bend.gif |
cable side bend |
748 |
obliques |
383 |
383 |
cable |
383 |
2268 |
Repeat on the other side. |
383 |
| 383 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable side bend.gif |
cable side bend |
748 |
obliques |
383 |
383 |
cable |
383 |
2269 |
Alternate sides for the desired number of repetitions. |
383 |
| 384 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable side bend crunch (bosu ball).gif |
cable side bend crunch (bosu ball) |
749 |
obliques |
384 |
384 |
cable |
384 |
2270 |
Stand with your feet shoulder-width apart, holding a cable handle in one hand. |
384 |
| 384 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable side bend crunch (bosu ball).gif |
cable side bend crunch (bosu ball) |
749 |
obliques |
384 |
384 |
cable |
384 |
2271 |
Place the other hand on your hip. |
384 |
| 384 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable side bend crunch (bosu ball).gif |
cable side bend crunch (bosu ball) |
749 |
obliques |
384 |
384 |
cable |
384 |
2272 |
Engage your core and slowly bend sideways towards the hand holding the cable, keeping your back straight. |
384 |
| 384 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable side bend crunch (bosu ball).gif |
cable side bend crunch (bosu ball) |
749 |
obliques |
384 |
384 |
cable |
384 |
2273 |
Pause for a moment at the bottom of the movement, then slowly return to the starting position. |
384 |
| 384 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable side bend crunch (bosu ball).gif |
cable side bend crunch (bosu ball) |
749 |
obliques |
384 |
384 |
cable |
384 |
2274 |
Repeat for the desired number of repetitions, then switch sides. |
384 |
| 385 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable side crunch.gif |
cable side crunch |
750 |
obliques |
385 |
385 |
cable |
385 |
2275 |
Attach a cable handle to a low pulley and stand sideways to the machine. |
385 |
| 385 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable side crunch.gif |
cable side crunch |
750 |
obliques |
385 |
385 |
cable |
385 |
2276 |
Grasp the handle with the hand furthest from the machine and place your other hand on your hip. |
385 |
| 385 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable side crunch.gif |
cable side crunch |
750 |
obliques |
385 |
385 |
cable |
385 |
2277 |
Keep your feet shoulder-width apart and your knees slightly bent. |
385 |
| 385 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable side crunch.gif |
cable side crunch |
750 |
obliques |
385 |
385 |
cable |
385 |
2278 |
With your abs engaged, bend sideways at the waist, bringing your elbow down towards your hip. |
385 |
| 385 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable side crunch.gif |
cable side crunch |
750 |
obliques |
385 |
385 |
cable |
385 |
2279 |
Pause for a moment at the bottom, then slowly return to the starting position. |
385 |
| 385 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable side crunch.gif |
cable side crunch |
750 |
obliques |
385 |
385 |
cable |
385 |
2280 |
Repeat for the desired number of repetitions, then switch sides. |
385 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
751 |
biceps |
386 |
386 |
cable |
386 |
2281 |
Attach a rope to a cable machine at waist height. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
753 |
rear deltoids |
386 |
386 |
cable |
386 |
2281 |
Attach a rope to a cable machine at waist height. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
752 |
rhomboids |
386 |
386 |
cable |
386 |
2281 |
Attach a rope to a cable machine at waist height. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
751 |
biceps |
386 |
386 |
cable |
386 |
2282 |
Stand facing the cable machine with your feet shoulder-width apart. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
753 |
rear deltoids |
386 |
386 |
cable |
386 |
2282 |
Stand facing the cable machine with your feet shoulder-width apart. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
752 |
rhomboids |
386 |
386 |
cable |
386 |
2282 |
Stand facing the cable machine with your feet shoulder-width apart. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
751 |
biceps |
386 |
386 |
cable |
386 |
2283 |
Bend your knees and lower your body into a squat position, keeping your back straight and chest up. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
753 |
rear deltoids |
386 |
386 |
cable |
386 |
2283 |
Bend your knees and lower your body into a squat position, keeping your back straight and chest up. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
752 |
rhomboids |
386 |
386 |
cable |
386 |
2283 |
Bend your knees and lower your body into a squat position, keeping your back straight and chest up. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
751 |
biceps |
386 |
386 |
cable |
386 |
2284 |
Grasp the rope with an overhand grip, with your hands shoulder-width apart. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
753 |
rear deltoids |
386 |
386 |
cable |
386 |
2284 |
Grasp the rope with an overhand grip, with your hands shoulder-width apart. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
752 |
rhomboids |
386 |
386 |
cable |
386 |
2284 |
Grasp the rope with an overhand grip, with your hands shoulder-width apart. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
751 |
biceps |
386 |
386 |
cable |
386 |
2285 |
Engage your core and pull the rope towards your body, squeezing your shoulder blades together. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
753 |
rear deltoids |
386 |
386 |
cable |
386 |
2285 |
Engage your core and pull the rope towards your body, squeezing your shoulder blades together. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
752 |
rhomboids |
386 |
386 |
cable |
386 |
2285 |
Engage your core and pull the rope towards your body, squeezing your shoulder blades together. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
751 |
biceps |
386 |
386 |
cable |
386 |
2286 |
Keep your elbows close to your body and continue pulling until your hands reach your chest. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
753 |
rear deltoids |
386 |
386 |
cable |
386 |
2286 |
Keep your elbows close to your body and continue pulling until your hands reach your chest. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
752 |
rhomboids |
386 |
386 |
cable |
386 |
2286 |
Keep your elbows close to your body and continue pulling until your hands reach your chest. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
751 |
biceps |
386 |
386 |
cable |
386 |
2287 |
Pause for a moment at the top of the movement, then slowly release the rope and extend your arms back to the starting position. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
753 |
rear deltoids |
386 |
386 |
cable |
386 |
2287 |
Pause for a moment at the top of the movement, then slowly release the rope and extend your arms back to the starting position. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
752 |
rhomboids |
386 |
386 |
cable |
386 |
2287 |
Pause for a moment at the top of the movement, then slowly release the rope and extend your arms back to the starting position. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
751 |
biceps |
386 |
386 |
cable |
386 |
2288 |
Repeat for the desired number of repetitions. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
753 |
rear deltoids |
386 |
386 |
cable |
386 |
2288 |
Repeat for the desired number of repetitions. |
386 |
| 386 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squat row (with rope attachment).gif |
cable squat row (with rope attachment) |
752 |
rhomboids |
386 |
386 |
cable |
386 |
2288 |
Repeat for the desired number of repetitions. |
386 |
| 387 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squatting curl.gif |
cable squatting curl |
754 |
forearms |
387 |
387 |
cable |
387 |
2289 |
Attach a cable handle to the lowest setting on a cable machine. |
387 |
| 387 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squatting curl.gif |
cable squatting curl |
754 |
forearms |
387 |
387 |
cable |
387 |
2290 |
Stand facing the machine with your feet shoulder-width apart. |
387 |
| 387 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squatting curl.gif |
cable squatting curl |
754 |
forearms |
387 |
387 |
cable |
387 |
2291 |
Hold the cable handle with an underhand grip, palms facing up, and arms fully extended. |
387 |
| 387 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squatting curl.gif |
cable squatting curl |
754 |
forearms |
387 |
387 |
cable |
387 |
2292 |
Lower your body into a squat position, keeping your back straight and knees behind your toes. |
387 |
| 387 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squatting curl.gif |
cable squatting curl |
754 |
forearms |
387 |
387 |
cable |
387 |
2293 |
As you squat down, curl the cable handle towards your shoulders, keeping your elbows close to your sides. |
387 |
| 387 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squatting curl.gif |
cable squatting curl |
754 |
forearms |
387 |
387 |
cable |
387 |
2294 |
Pause for a moment at the top of the curl, squeezing your biceps. |
387 |
| 387 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squatting curl.gif |
cable squatting curl |
754 |
forearms |
387 |
387 |
cable |
387 |
2295 |
Slowly lower the cable handle back to the starting position, fully extending your arms. |
387 |
| 387 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable squatting curl.gif |
cable squatting curl |
754 |
forearms |
387 |
387 |
cable |
387 |
2296 |
Repeat for the desired number of repetitions. |
387 |
| 388 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif |
cable standing back wrist curl |
756 |
brachialis |
388 |
388 |
cable |
388 |
2297 |
Stand facing a cable machine with your feet shoulder-width apart. |
388 |
| 388 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif |
cable standing back wrist curl |
755 |
biceps |
388 |
388 |
cable |
388 |
2297 |
Stand facing a cable machine with your feet shoulder-width apart. |
388 |
| 388 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif |
cable standing back wrist curl |
756 |
brachialis |
388 |
388 |
cable |
388 |
2298 |
Hold the cable handle with an overhand grip, palms facing down. |
388 |
| 388 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif |
cable standing back wrist curl |
755 |
biceps |
388 |
388 |
cable |
388 |
2298 |
Hold the cable handle with an overhand grip, palms facing down. |
388 |
| 388 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif |
cable standing back wrist curl |
756 |
brachialis |
388 |
388 |
cable |
388 |
2299 |
Keep your arms straight and your elbows close to your sides. |
388 |
| 388 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif |
cable standing back wrist curl |
755 |
biceps |
388 |
388 |
cable |
388 |
2299 |
Keep your arms straight and your elbows close to your sides. |
388 |
| 388 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif |
cable standing back wrist curl |
756 |
brachialis |
388 |
388 |
cable |
388 |
2300 |
Slowly curl your wrists upward, bringing the cable handle towards your body. |
388 |
| 388 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif |
cable standing back wrist curl |
755 |
biceps |
388 |
388 |
cable |
388 |
2300 |
Slowly curl your wrists upward, bringing the cable handle towards your body. |
388 |
| 388 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif |
cable standing back wrist curl |
756 |
brachialis |
388 |
388 |
cable |
388 |
2301 |
Pause for a moment at the top, then slowly lower the cable handle back to the starting position. |
388 |
| 388 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif |
cable standing back wrist curl |
755 |
biceps |
388 |
388 |
cable |
388 |
2301 |
Pause for a moment at the top, then slowly lower the cable handle back to the starting position. |
388 |
| 388 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif |
cable standing back wrist curl |
756 |
brachialis |
388 |
388 |
cable |
388 |
2302 |
Repeat for the desired number of repetitions. |
388 |
| 388 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing back wrist curl.gif |
cable standing back wrist curl |
755 |
biceps |
388 |
388 |
cable |
388 |
2302 |
Repeat for the desired number of repetitions. |
388 |
| 389 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing calf raise.gif |
cable standing calf raise |
757 |
hamstrings |
389 |
389 |
cable |
389 |
2303 |
Stand facing a cable machine with your feet shoulder-width apart. |
389 |
| 389 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing calf raise.gif |
cable standing calf raise |
758 |
glutes |
389 |
389 |
cable |
389 |
2303 |
Stand facing a cable machine with your feet shoulder-width apart. |
389 |
| 389 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing calf raise.gif |
cable standing calf raise |
757 |
hamstrings |
389 |
389 |
cable |
389 |
2304 |
Hold onto the cable machine handles or attach a cable ankle strap to your ankles. |
389 |
| 389 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing calf raise.gif |
cable standing calf raise |
758 |
glutes |
389 |
389 |
cable |
389 |
2304 |
Hold onto the cable machine handles or attach a cable ankle strap to your ankles. |
389 |
| 389 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing calf raise.gif |
cable standing calf raise |
757 |
hamstrings |
389 |
389 |
cable |
389 |
2305 |
Raise your heels off the ground by extending your ankles as high as possible. |
389 |
| 389 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing calf raise.gif |
cable standing calf raise |
758 |
glutes |
389 |
389 |
cable |
389 |
2305 |
Raise your heels off the ground by extending your ankles as high as possible. |
389 |
| 389 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing calf raise.gif |
cable standing calf raise |
757 |
hamstrings |
389 |
389 |
cable |
389 |
2306 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
389 |
| 389 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing calf raise.gif |
cable standing calf raise |
758 |
glutes |
389 |
389 |
cable |
389 |
2306 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
389 |
| 389 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing calf raise.gif |
cable standing calf raise |
757 |
hamstrings |
389 |
389 |
cable |
389 |
2307 |
Repeat for the desired number of repetitions. |
389 |
| 389 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing calf raise.gif |
cable standing calf raise |
758 |
glutes |
389 |
389 |
cable |
389 |
2307 |
Repeat for the desired number of repetitions. |
389 |
| 390 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif |
cable standing cross-over high reverse fly |
759 |
trapezius |
390 |
390 |
cable |
390 |
2308 |
Attach a D-handle to each side of a cable machine at shoulder height. |
390 |
| 390 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif |
cable standing cross-over high reverse fly |
761 |
rear deltoids |
390 |
390 |
cable |
390 |
2308 |
Attach a D-handle to each side of a cable machine at shoulder height. |
390 |
| 390 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif |
cable standing cross-over high reverse fly |
760 |
rhomboids |
390 |
390 |
cable |
390 |
2308 |
Attach a D-handle to each side of a cable machine at shoulder height. |
390 |
| 390 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif |
cable standing cross-over high reverse fly |
759 |
trapezius |
390 |
390 |
cable |
390 |
2309 |
Stand in the middle of the cable machine with your feet shoulder-width apart. |
390 |
| 390 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif |
cable standing cross-over high reverse fly |
761 |
rear deltoids |
390 |
390 |
cable |
390 |
2309 |
Stand in the middle of the cable machine with your feet shoulder-width apart. |
390 |
| 390 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif |
cable standing cross-over high reverse fly |
760 |
rhomboids |
390 |
390 |
cable |
390 |
2309 |
Stand in the middle of the cable machine with your feet shoulder-width apart. |
390 |
| 390 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif |
cable standing cross-over high reverse fly |
759 |
trapezius |
390 |
390 |
cable |
390 |
2310 |
Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward. |
390 |
| 390 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif |
cable standing cross-over high reverse fly |
761 |
rear deltoids |
390 |
390 |
cable |
390 |
2310 |
Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward. |
390 |
| 390 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif |
cable standing cross-over high reverse fly |
760 |
rhomboids |
390 |
390 |
cable |
390 |
2310 |
Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward. |
390 |
| 390 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif |
cable standing cross-over high reverse fly |
759 |
trapezius |
390 |
390 |
cable |
390 |
2311 |
Keep a slight bend in your elbows and maintain a straight back throughout the exercise. |
390 |
| 390 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif |
cable standing cross-over high reverse fly |
761 |
rear deltoids |
390 |
390 |
cable |
390 |
2311 |
Keep a slight bend in your elbows and maintain a straight back throughout the exercise. |
390 |
| 390 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif |
cable standing cross-over high reverse fly |
760 |
rhomboids |
390 |
390 |
cable |
390 |
2311 |
Keep a slight bend in your elbows and maintain a straight back throughout the exercise. |
390 |
| 390 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif |
cable standing cross-over high reverse fly |
759 |
trapezius |
390 |
390 |
cable |
390 |
2312 |
Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body. |
390 |
| 390 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif |
cable standing cross-over high reverse fly |
761 |
rear deltoids |
390 |
390 |
cable |
390 |
2312 |
Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body. |
390 |
| 390 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif |
cable standing cross-over high reverse fly |
760 |
rhomboids |
390 |
390 |
cable |
390 |
2312 |
Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body. |
390 |
| 390 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif |
cable standing cross-over high reverse fly |
759 |
trapezius |
390 |
390 |
cable |
390 |
2313 |
Pause for a moment at the peak of the movement, then slowly return to the starting position. |
390 |
| 390 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif |
cable standing cross-over high reverse fly |
761 |
rear deltoids |
390 |
390 |
cable |
390 |
2313 |
Pause for a moment at the peak of the movement, then slowly return to the starting position. |
390 |
| 390 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif |
cable standing cross-over high reverse fly |
760 |
rhomboids |
390 |
390 |
cable |
390 |
2313 |
Pause for a moment at the peak of the movement, then slowly return to the starting position. |
390 |
| 390 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif |
cable standing cross-over high reverse fly |
759 |
trapezius |
390 |
390 |
cable |
390 |
2314 |
Repeat for the desired number of repetitions. |
390 |
| 390 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif |
cable standing cross-over high reverse fly |
761 |
rear deltoids |
390 |
390 |
cable |
390 |
2314 |
Repeat for the desired number of repetitions. |
390 |
| 390 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing cross-over high reverse fly.gif |
cable standing cross-over high reverse fly |
760 |
rhomboids |
390 |
390 |
cable |
390 |
2314 |
Repeat for the desired number of repetitions. |
390 |
| 391 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch.gif |
cable standing crunch |
762 |
obliques |
391 |
391 |
cable |
391 |
2315 |
Attach a cable handle to a high pulley and stand facing away from the machine. |
391 |
| 391 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch.gif |
cable standing crunch |
762 |
obliques |
391 |
391 |
cable |
391 |
2316 |
Hold the handle with both hands and place it behind your head, keeping your elbows bent. |
391 |
| 391 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch.gif |
cable standing crunch |
762 |
obliques |
391 |
391 |
cable |
391 |
2317 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
391 |
| 391 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch.gif |
cable standing crunch |
762 |
obliques |
391 |
391 |
cable |
391 |
2318 |
Keeping your abs engaged, exhale and crunch your torso down towards your knees, bringing your elbows towards your thighs. |
391 |
| 391 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch.gif |
cable standing crunch |
762 |
obliques |
391 |
391 |
cable |
391 |
2319 |
Pause for a moment at the bottom of the movement, then slowly return to the starting position. |
391 |
| 391 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch.gif |
cable standing crunch |
762 |
obliques |
391 |
391 |
cable |
391 |
2320 |
Repeat for the desired number of repetitions. |
391 |
| 392 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch (with rope attachment).gif |
cable standing crunch (with rope attachment) |
763 |
obliques |
392 |
392 |
cable |
392 |
2321 |
Attach a rope to a cable machine at chest height. |
392 |
| 392 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch (with rope attachment).gif |
cable standing crunch (with rope attachment) |
763 |
obliques |
392 |
392 |
cable |
392 |
2322 |
Stand facing away from the machine with your feet shoulder-width apart. |
392 |
| 392 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch (with rope attachment).gif |
cable standing crunch (with rope attachment) |
763 |
obliques |
392 |
392 |
cable |
392 |
2323 |
Hold the rope with both hands and bring it behind your head, keeping your elbows bent. |
392 |
| 392 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch (with rope attachment).gif |
cable standing crunch (with rope attachment) |
763 |
obliques |
392 |
392 |
cable |
392 |
2324 |
Engage your abs and slowly crunch your torso forward, bringing your elbows towards your knees. |
392 |
| 392 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch (with rope attachment).gif |
cable standing crunch (with rope attachment) |
763 |
obliques |
392 |
392 |
cable |
392 |
2325 |
Pause for a moment at the top of the crunch, then slowly return to the starting position. |
392 |
| 392 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing crunch (with rope attachment).gif |
cable standing crunch (with rope attachment) |
763 |
obliques |
392 |
392 |
cable |
392 |
2326 |
Repeat for the desired number of repetitions. |
392 |
| 393 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif |
cable standing fly |
764 |
deltoids |
393 |
393 |
cable |
393 |
2327 |
Attach the handles to the cables at chest height. |
393 |
| 393 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif |
cable standing fly |
765 |
triceps |
393 |
393 |
cable |
393 |
2327 |
Attach the handles to the cables at chest height. |
393 |
| 393 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif |
cable standing fly |
764 |
deltoids |
393 |
393 |
cable |
393 |
2328 |
Stand with your feet shoulder-width apart, facing away from the cable machine. |
393 |
| 393 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif |
cable standing fly |
765 |
triceps |
393 |
393 |
cable |
393 |
2328 |
Stand with your feet shoulder-width apart, facing away from the cable machine. |
393 |
| 393 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif |
cable standing fly |
764 |
deltoids |
393 |
393 |
cable |
393 |
2329 |
Grasp the handles with an overhand grip, palms facing forward. |
393 |
| 393 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif |
cable standing fly |
765 |
triceps |
393 |
393 |
cable |
393 |
2329 |
Grasp the handles with an overhand grip, palms facing forward. |
393 |
| 393 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif |
cable standing fly |
764 |
deltoids |
393 |
393 |
cable |
393 |
2330 |
Step forward slightly to create tension in the cables. |
393 |
| 393 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif |
cable standing fly |
765 |
triceps |
393 |
393 |
cable |
393 |
2330 |
Step forward slightly to create tension in the cables. |
393 |
| 393 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif |
cable standing fly |
764 |
deltoids |
393 |
393 |
cable |
393 |
2331 |
Keep your core engaged and your back straight throughout the exercise. |
393 |
| 393 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif |
cable standing fly |
765 |
triceps |
393 |
393 |
cable |
393 |
2331 |
Keep your core engaged and your back straight throughout the exercise. |
393 |
| 393 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif |
cable standing fly |
764 |
deltoids |
393 |
393 |
cable |
393 |
2332 |
With a slight bend in your elbows, slowly bring your arms forward and together in front of your chest. |
393 |
| 393 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif |
cable standing fly |
765 |
triceps |
393 |
393 |
cable |
393 |
2332 |
With a slight bend in your elbows, slowly bring your arms forward and together in front of your chest. |
393 |
| 393 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif |
cable standing fly |
764 |
deltoids |
393 |
393 |
cable |
393 |
2333 |
Squeeze your chest muscles at the peak of the movement. |
393 |
| 393 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif |
cable standing fly |
765 |
triceps |
393 |
393 |
cable |
393 |
2333 |
Squeeze your chest muscles at the peak of the movement. |
393 |
| 393 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif |
cable standing fly |
764 |
deltoids |
393 |
393 |
cable |
393 |
2334 |
Slowly reverse the movement, returning your arms to the starting position. |
393 |
| 393 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif |
cable standing fly |
765 |
triceps |
393 |
393 |
cable |
393 |
2334 |
Slowly reverse the movement, returning your arms to the starting position. |
393 |
| 393 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif |
cable standing fly |
764 |
deltoids |
393 |
393 |
cable |
393 |
2335 |
Repeat for the desired number of repetitions. |
393 |
| 393 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing fly.gif |
cable standing fly |
765 |
triceps |
393 |
393 |
cable |
393 |
2335 |
Repeat for the desired number of repetitions. |
393 |
| 394 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif |
cable standing hip extension |
767 |
quadriceps |
394 |
394 |
cable |
394 |
2336 |
Attach a cable to a low pulley and stand facing away from the machine. |
394 |
| 394 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif |
cable standing hip extension |
766 |
hamstrings |
394 |
394 |
cable |
394 |
2336 |
Attach a cable to a low pulley and stand facing away from the machine. |
394 |
| 394 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif |
cable standing hip extension |
767 |
quadriceps |
394 |
394 |
cable |
394 |
2337 |
Place the cable around your ankle and stand with your feet shoulder-width apart. |
394 |
| 394 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif |
cable standing hip extension |
766 |
hamstrings |
394 |
394 |
cable |
394 |
2337 |
Place the cable around your ankle and stand with your feet shoulder-width apart. |
394 |
| 394 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif |
cable standing hip extension |
767 |
quadriceps |
394 |
394 |
cable |
394 |
2338 |
Keep your core engaged and your back straight throughout the exercise. |
394 |
| 394 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif |
cable standing hip extension |
766 |
hamstrings |
394 |
394 |
cable |
394 |
2338 |
Keep your core engaged and your back straight throughout the exercise. |
394 |
| 394 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif |
cable standing hip extension |
767 |
quadriceps |
394 |
394 |
cable |
394 |
2339 |
Slowly extend your leg straight back, squeezing your glutes at the top of the movement. |
394 |
| 394 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif |
cable standing hip extension |
766 |
hamstrings |
394 |
394 |
cable |
394 |
2339 |
Slowly extend your leg straight back, squeezing your glutes at the top of the movement. |
394 |
| 394 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif |
cable standing hip extension |
767 |
quadriceps |
394 |
394 |
cable |
394 |
2340 |
Pause for a moment, then return to the starting position. |
394 |
| 394 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif |
cable standing hip extension |
766 |
hamstrings |
394 |
394 |
cable |
394 |
2340 |
Pause for a moment, then return to the starting position. |
394 |
| 394 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif |
cable standing hip extension |
767 |
quadriceps |
394 |
394 |
cable |
394 |
2341 |
Repeat for the desired number of repetitions. |
394 |
| 394 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif |
cable standing hip extension |
766 |
hamstrings |
394 |
394 |
cable |
394 |
2341 |
Repeat for the desired number of repetitions. |
394 |
| 394 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif |
cable standing hip extension |
767 |
quadriceps |
394 |
394 |
cable |
394 |
2342 |
Switch sides and repeat with the other leg. |
394 |
| 394 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing hip extension.gif |
cable standing hip extension |
766 |
hamstrings |
394 |
394 |
cable |
394 |
2342 |
Switch sides and repeat with the other leg. |
394 |
| 395 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing inner curl.gif |
cable standing inner curl |
768 |
forearms |
395 |
395 |
cable |
395 |
2343 |
Stand facing a cable machine with your feet shoulder-width apart. |
395 |
| 395 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing inner curl.gif |
cable standing inner curl |
768 |
forearms |
395 |
395 |
cable |
395 |
2344 |
Grasp the cable handle with an underhand grip, palms facing up. |
395 |
| 395 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing inner curl.gif |
cable standing inner curl |
768 |
forearms |
395 |
395 |
cable |
395 |
2345 |
Keep your elbows close to your sides and your upper arms stationary. |
395 |
| 395 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing inner curl.gif |
cable standing inner curl |
768 |
forearms |
395 |
395 |
cable |
395 |
2346 |
Exhale and curl the cable handle towards your shoulders, contracting your biceps. |
395 |
| 395 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing inner curl.gif |
cable standing inner curl |
768 |
forearms |
395 |
395 |
cable |
395 |
2347 |
Pause for a moment at the top of the movement, squeezing your biceps. |
395 |
| 395 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing inner curl.gif |
cable standing inner curl |
768 |
forearms |
395 |
395 |
cable |
395 |
2348 |
Inhale and slowly lower the cable handle back to the starting position. |
395 |
| 395 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing inner curl.gif |
cable standing inner curl |
768 |
forearms |
395 |
395 |
cable |
395 |
2349 |
Repeat for the desired number of repetitions. |
395 |
| 396 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif |
cable standing lift |
770 |
lower back |
396 |
396 |
cable |
396 |
2350 |
Stand facing the cable machine with your feet shoulder-width apart. |
396 |
| 396 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif |
cable standing lift |
769 |
obliques |
396 |
396 |
cable |
396 |
2350 |
Stand facing the cable machine with your feet shoulder-width apart. |
396 |
| 396 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif |
cable standing lift |
770 |
lower back |
396 |
396 |
cable |
396 |
2351 |
Hold the cable handle with both hands and position it at waist height. |
396 |
| 396 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif |
cable standing lift |
769 |
obliques |
396 |
396 |
cable |
396 |
2351 |
Hold the cable handle with both hands and position it at waist height. |
396 |
| 396 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif |
cable standing lift |
770 |
lower back |
396 |
396 |
cable |
396 |
2352 |
Engage your core and maintain a straight back throughout the exercise. |
396 |
| 396 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif |
cable standing lift |
769 |
obliques |
396 |
396 |
cable |
396 |
2352 |
Engage your core and maintain a straight back throughout the exercise. |
396 |
| 396 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif |
cable standing lift |
770 |
lower back |
396 |
396 |
cable |
396 |
2353 |
Keeping your arms straight, exhale and lift the cable handle up towards your opposite shoulder, rotating your torso. |
396 |
| 396 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif |
cable standing lift |
769 |
obliques |
396 |
396 |
cable |
396 |
2353 |
Keeping your arms straight, exhale and lift the cable handle up towards your opposite shoulder, rotating your torso. |
396 |
| 396 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif |
cable standing lift |
770 |
lower back |
396 |
396 |
cable |
396 |
2354 |
Pause for a moment at the top, then inhale and slowly lower the cable handle back to the starting position. |
396 |
| 396 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif |
cable standing lift |
769 |
obliques |
396 |
396 |
cable |
396 |
2354 |
Pause for a moment at the top, then inhale and slowly lower the cable handle back to the starting position. |
396 |
| 396 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif |
cable standing lift |
770 |
lower back |
396 |
396 |
cable |
396 |
2355 |
Repeat for the desired number of repetitions, then switch sides. |
396 |
| 396 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing lift.gif |
cable standing lift |
769 |
obliques |
396 |
396 |
cable |
396 |
2355 |
Repeat for the desired number of repetitions, then switch sides. |
396 |
| 397 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one arm triceps extension.gif |
cable standing one arm triceps extension |
771 |
shoulders |
397 |
397 |
cable |
397 |
2356 |
Stand with your feet shoulder-width apart, facing the cable machine. |
397 |
| 397 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one arm triceps extension.gif |
cable standing one arm triceps extension |
771 |
shoulders |
397 |
397 |
cable |
397 |
2357 |
Hold the cable handle with your right hand, palm facing down, and position your arm so that it is fully extended and parallel to the ground. |
397 |
| 397 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one arm triceps extension.gif |
cable standing one arm triceps extension |
771 |
shoulders |
397 |
397 |
cable |
397 |
2358 |
Keep your elbow stationary and close to your body. |
397 |
| 397 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one arm triceps extension.gif |
cable standing one arm triceps extension |
771 |
shoulders |
397 |
397 |
cable |
397 |
2359 |
Slowly bend your elbow, lowering the cable handle towards the back of your head. |
397 |
| 397 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one arm triceps extension.gif |
cable standing one arm triceps extension |
771 |
shoulders |
397 |
397 |
cable |
397 |
2360 |
Pause for a moment at the bottom of the movement, then extend your arm back to the starting position. |
397 |
| 397 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one arm triceps extension.gif |
cable standing one arm triceps extension |
771 |
shoulders |
397 |
397 |
cable |
397 |
2361 |
Repeat for the desired number of repetitions, then switch sides and perform the exercise with your left arm. |
397 |
| 398 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif |
cable standing one leg calf raise |
773 |
feet |
398 |
398 |
cable |
398 |
2362 |
Stand facing a cable machine with your feet shoulder-width apart. |
398 |
| 398 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif |
cable standing one leg calf raise |
772 |
ankles |
398 |
398 |
cable |
398 |
2362 |
Stand facing a cable machine with your feet shoulder-width apart. |
398 |
| 398 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif |
cable standing one leg calf raise |
773 |
feet |
398 |
398 |
cable |
398 |
2363 |
Hold onto the cable machine for support. |
398 |
| 398 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif |
cable standing one leg calf raise |
772 |
ankles |
398 |
398 |
cable |
398 |
2363 |
Hold onto the cable machine for support. |
398 |
| 398 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif |
cable standing one leg calf raise |
773 |
feet |
398 |
398 |
cable |
398 |
2364 |
Lift one leg off the ground and balance on the other leg. |
398 |
| 398 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif |
cable standing one leg calf raise |
772 |
ankles |
398 |
398 |
cable |
398 |
2364 |
Lift one leg off the ground and balance on the other leg. |
398 |
| 398 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif |
cable standing one leg calf raise |
773 |
feet |
398 |
398 |
cable |
398 |
2365 |
Slowly raise your heel off the ground, lifting your body up onto your toes. |
398 |
| 398 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif |
cable standing one leg calf raise |
772 |
ankles |
398 |
398 |
cable |
398 |
2365 |
Slowly raise your heel off the ground, lifting your body up onto your toes. |
398 |
| 398 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif |
cable standing one leg calf raise |
773 |
feet |
398 |
398 |
cable |
398 |
2366 |
Pause for a moment at the top, then slowly lower your heel back down to the starting position. |
398 |
| 398 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif |
cable standing one leg calf raise |
772 |
ankles |
398 |
398 |
cable |
398 |
2366 |
Pause for a moment at the top, then slowly lower your heel back down to the starting position. |
398 |
| 398 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif |
cable standing one leg calf raise |
773 |
feet |
398 |
398 |
cable |
398 |
2367 |
Repeat for the desired number of repetitions, then switch legs. |
398 |
| 398 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing one leg calf raise.gif |
cable standing one leg calf raise |
772 |
ankles |
398 |
398 |
cable |
398 |
2367 |
Repeat for the desired number of repetitions, then switch legs. |
398 |
| 399 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif |
cable standing pulldown (with rope) |
775 |
shoulders |
399 |
399 |
cable |
399 |
2368 |
Attach a rope to the cable machine at the highest setting. |
399 |
| 399 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif |
cable standing pulldown (with rope) |
774 |
forearms |
399 |
399 |
cable |
399 |
2368 |
Attach a rope to the cable machine at the highest setting. |
399 |
| 399 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif |
cable standing pulldown (with rope) |
775 |
shoulders |
399 |
399 |
cable |
399 |
2369 |
Stand facing the machine with your feet shoulder-width apart. |
399 |
| 399 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif |
cable standing pulldown (with rope) |
774 |
forearms |
399 |
399 |
cable |
399 |
2369 |
Stand facing the machine with your feet shoulder-width apart. |
399 |
| 399 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif |
cable standing pulldown (with rope) |
775 |
shoulders |
399 |
399 |
cable |
399 |
2370 |
Grasp the rope with an overhand grip, palms facing down. |
399 |
| 399 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif |
cable standing pulldown (with rope) |
774 |
forearms |
399 |
399 |
cable |
399 |
2370 |
Grasp the rope with an overhand grip, palms facing down. |
399 |
| 399 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif |
cable standing pulldown (with rope) |
775 |
shoulders |
399 |
399 |
cable |
399 |
2371 |
Keep your back straight and core engaged throughout the exercise. |
399 |
| 399 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif |
cable standing pulldown (with rope) |
774 |
forearms |
399 |
399 |
cable |
399 |
2371 |
Keep your back straight and core engaged throughout the exercise. |
399 |
| 399 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif |
cable standing pulldown (with rope) |
775 |
shoulders |
399 |
399 |
cable |
399 |
2372 |
Pull the rope down towards your thighs, squeezing your biceps. |
399 |
| 399 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif |
cable standing pulldown (with rope) |
774 |
forearms |
399 |
399 |
cable |
399 |
2372 |
Pull the rope down towards your thighs, squeezing your biceps. |
399 |
| 399 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif |
cable standing pulldown (with rope) |
775 |
shoulders |
399 |
399 |
cable |
399 |
2373 |
Pause for a moment at the bottom, then slowly release the rope back up. |
399 |
| 399 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif |
cable standing pulldown (with rope) |
774 |
forearms |
399 |
399 |
cable |
399 |
2373 |
Pause for a moment at the bottom, then slowly release the rope back up. |
399 |
| 399 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif |
cable standing pulldown (with rope) |
775 |
shoulders |
399 |
399 |
cable |
399 |
2374 |
Repeat for the desired number of repetitions. |
399 |
| 399 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing pulldown (with rope).gif |
cable standing pulldown (with rope) |
774 |
forearms |
399 |
399 |
cable |
399 |
2374 |
Repeat for the desired number of repetitions. |
399 |
| 400 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif |
cable standing rear delt row (with rope) |
776 |
trapezius |
400 |
400 |
cable |
400 |
2375 |
Stand facing a cable machine with your feet shoulder-width apart. |
400 |
| 400 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif |
cable standing rear delt row (with rope) |
778 |
biceps |
400 |
400 |
cable |
400 |
2375 |
Stand facing a cable machine with your feet shoulder-width apart. |
400 |
| 400 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif |
cable standing rear delt row (with rope) |
777 |
rhomboids |
400 |
400 |
cable |
400 |
2375 |
Stand facing a cable machine with your feet shoulder-width apart. |
400 |
| 400 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif |
cable standing rear delt row (with rope) |
776 |
trapezius |
400 |
400 |
cable |
400 |
2376 |
Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable. |
400 |
| 400 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif |
cable standing rear delt row (with rope) |
778 |
biceps |
400 |
400 |
cable |
400 |
2376 |
Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable. |
400 |
| 400 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif |
cable standing rear delt row (with rope) |
777 |
rhomboids |
400 |
400 |
cable |
400 |
2376 |
Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable. |
400 |
| 400 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif |
cable standing rear delt row (with rope) |
776 |
trapezius |
400 |
400 |
cable |
400 |
2377 |
Keep your back straight and your core engaged. |
400 |
| 400 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif |
cable standing rear delt row (with rope) |
778 |
biceps |
400 |
400 |
cable |
400 |
2377 |
Keep your back straight and your core engaged. |
400 |
| 400 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif |
cable standing rear delt row (with rope) |
777 |
rhomboids |
400 |
400 |
cable |
400 |
2377 |
Keep your back straight and your core engaged. |
400 |
| 400 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif |
cable standing rear delt row (with rope) |
776 |
trapezius |
400 |
400 |
cable |
400 |
2378 |
Pull the cable towards your body, squeezing your shoulder blades together. |
400 |
| 400 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif |
cable standing rear delt row (with rope) |
778 |
biceps |
400 |
400 |
cable |
400 |
2378 |
Pull the cable towards your body, squeezing your shoulder blades together. |
400 |
| 400 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif |
cable standing rear delt row (with rope) |
777 |
rhomboids |
400 |
400 |
cable |
400 |
2378 |
Pull the cable towards your body, squeezing your shoulder blades together. |
400 |
| 400 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif |
cable standing rear delt row (with rope) |
776 |
trapezius |
400 |
400 |
cable |
400 |
2379 |
Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position. |
400 |
| 400 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif |
cable standing rear delt row (with rope) |
778 |
biceps |
400 |
400 |
cable |
400 |
2379 |
Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position. |
400 |
| 400 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif |
cable standing rear delt row (with rope) |
777 |
rhomboids |
400 |
400 |
cable |
400 |
2379 |
Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position. |
400 |
| 400 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif |
cable standing rear delt row (with rope) |
776 |
trapezius |
400 |
400 |
cable |
400 |
2380 |
Repeat for the desired number of repetitions. |
400 |
| 400 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif |
cable standing rear delt row (with rope) |
778 |
biceps |
400 |
400 |
cable |
400 |
2380 |
Repeat for the desired number of repetitions. |
400 |
| 400 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing rear delt row (with rope).gif |
cable standing rear delt row (with rope) |
777 |
rhomboids |
400 |
400 |
cable |
400 |
2380 |
Repeat for the desired number of repetitions. |
400 |
| 401 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing reverse grip one arm overhead tricep extension.gif |
cable standing reverse grip one arm overhead tricep extension |
779 |
shoulders |
401 |
401 |
cable |
401 |
2381 |
Stand facing away from the cable machine with your feet shoulder-width apart. |
401 |
| 401 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing reverse grip one arm overhead tricep extension.gif |
cable standing reverse grip one arm overhead tricep extension |
779 |
shoulders |
401 |
401 |
cable |
401 |
2382 |
Hold the cable handle with an underhand grip and extend your arm overhead, keeping your elbow close to your head. |
401 |
| 401 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing reverse grip one arm overhead tricep extension.gif |
cable standing reverse grip one arm overhead tricep extension |
779 |
shoulders |
401 |
401 |
cable |
401 |
2383 |
Keep your upper arm stationary and slowly lower the cable handle behind your head by bending your elbow. |
401 |
| 401 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing reverse grip one arm overhead tricep extension.gif |
cable standing reverse grip one arm overhead tricep extension |
779 |
shoulders |
401 |
401 |
cable |
401 |
2384 |
Pause for a moment at the bottom, then extend your arm back to the starting position. |
401 |
| 401 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing reverse grip one arm overhead tricep extension.gif |
cable standing reverse grip one arm overhead tricep extension |
779 |
shoulders |
401 |
401 |
cable |
401 |
2385 |
Repeat for the desired number of repetitions, then switch arms. |
401 |
| 402 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif |
cable standing row (v-bar) |
781 |
shoulders |
402 |
402 |
cable |
402 |
2386 |
Stand facing the cable machine with your feet shoulder-width apart. |
402 |
| 402 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif |
cable standing row (v-bar) |
780 |
biceps |
402 |
402 |
cable |
402 |
2386 |
Stand facing the cable machine with your feet shoulder-width apart. |
402 |
| 402 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif |
cable standing row (v-bar) |
781 |
shoulders |
402 |
402 |
cable |
402 |
2387 |
Grasp the v-bar attachment with an overhand grip, palms facing down. |
402 |
| 402 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif |
cable standing row (v-bar) |
780 |
biceps |
402 |
402 |
cable |
402 |
2387 |
Grasp the v-bar attachment with an overhand grip, palms facing down. |
402 |
| 402 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif |
cable standing row (v-bar) |
781 |
shoulders |
402 |
402 |
cable |
402 |
2388 |
Keep your back straight and your core engaged. |
402 |
| 402 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif |
cable standing row (v-bar) |
780 |
biceps |
402 |
402 |
cable |
402 |
2388 |
Keep your back straight and your core engaged. |
402 |
| 402 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif |
cable standing row (v-bar) |
781 |
shoulders |
402 |
402 |
cable |
402 |
2389 |
Pull the v-bar towards your body, squeezing your shoulder blades together. |
402 |
| 402 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif |
cable standing row (v-bar) |
780 |
biceps |
402 |
402 |
cable |
402 |
2389 |
Pull the v-bar towards your body, squeezing your shoulder blades together. |
402 |
| 402 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif |
cable standing row (v-bar) |
781 |
shoulders |
402 |
402 |
cable |
402 |
2390 |
Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position. |
402 |
| 402 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif |
cable standing row (v-bar) |
780 |
biceps |
402 |
402 |
cable |
402 |
2390 |
Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position. |
402 |
| 402 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif |
cable standing row (v-bar) |
781 |
shoulders |
402 |
402 |
cable |
402 |
2391 |
Repeat for the desired number of repetitions. |
402 |
| 402 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing row (v-bar).gif |
cable standing row (v-bar) |
780 |
biceps |
402 |
402 |
cable |
402 |
2391 |
Repeat for the desired number of repetitions. |
402 |
| 403 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif |
cable standing shoulder external rotation |
783 |
trapezius |
403 |
403 |
cable |
403 |
2392 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
403 |
| 403 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif |
cable standing shoulder external rotation |
782 |
rotator cuff |
403 |
403 |
cable |
403 |
2392 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
403 |
| 403 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif |
cable standing shoulder external rotation |
783 |
trapezius |
403 |
403 |
cable |
403 |
2393 |
Hold the cable handle with your arm extended in front of you, parallel to the ground. |
403 |
| 403 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif |
cable standing shoulder external rotation |
782 |
rotator cuff |
403 |
403 |
cable |
403 |
2393 |
Hold the cable handle with your arm extended in front of you, parallel to the ground. |
403 |
| 403 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif |
cable standing shoulder external rotation |
783 |
trapezius |
403 |
403 |
cable |
403 |
2394 |
Keep your elbow slightly bent and your shoulder blades pulled back. |
403 |
| 403 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif |
cable standing shoulder external rotation |
782 |
rotator cuff |
403 |
403 |
cable |
403 |
2394 |
Keep your elbow slightly bent and your shoulder blades pulled back. |
403 |
| 403 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif |
cable standing shoulder external rotation |
783 |
trapezius |
403 |
403 |
cable |
403 |
2395 |
Slowly rotate your arm outward, away from your body, while keeping your elbow in the same position. |
403 |
| 403 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif |
cable standing shoulder external rotation |
782 |
rotator cuff |
403 |
403 |
cable |
403 |
2395 |
Slowly rotate your arm outward, away from your body, while keeping your elbow in the same position. |
403 |
| 403 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif |
cable standing shoulder external rotation |
783 |
trapezius |
403 |
403 |
cable |
403 |
2396 |
Pause for a moment at the end of the movement, then slowly return to the starting position. |
403 |
| 403 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif |
cable standing shoulder external rotation |
782 |
rotator cuff |
403 |
403 |
cable |
403 |
2396 |
Pause for a moment at the end of the movement, then slowly return to the starting position. |
403 |
| 403 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif |
cable standing shoulder external rotation |
783 |
trapezius |
403 |
403 |
cable |
403 |
2397 |
Repeat for the desired number of repetitions. |
403 |
| 403 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing shoulder external rotation.gif |
cable standing shoulder external rotation |
782 |
rotator cuff |
403 |
403 |
cable |
403 |
2397 |
Repeat for the desired number of repetitions. |
403 |
| 404 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif |
cable standing twist row (v-bar) |
784 |
biceps |
404 |
404 |
cable |
404 |
2398 |
Attach a v-bar attachment to a cable machine at chest height. |
404 |
| 404 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif |
cable standing twist row (v-bar) |
785 |
shoulders |
404 |
404 |
cable |
404 |
2398 |
Attach a v-bar attachment to a cable machine at chest height. |
404 |
| 404 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif |
cable standing twist row (v-bar) |
784 |
biceps |
404 |
404 |
cable |
404 |
2399 |
Stand facing the cable machine with your feet shoulder-width apart. |
404 |
| 404 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif |
cable standing twist row (v-bar) |
785 |
shoulders |
404 |
404 |
cable |
404 |
2399 |
Stand facing the cable machine with your feet shoulder-width apart. |
404 |
| 404 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif |
cable standing twist row (v-bar) |
784 |
biceps |
404 |
404 |
cable |
404 |
2400 |
Grasp the v-bar with an overhand grip, palms facing down. |
404 |
| 404 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif |
cable standing twist row (v-bar) |
785 |
shoulders |
404 |
404 |
cable |
404 |
2400 |
Grasp the v-bar with an overhand grip, palms facing down. |
404 |
| 404 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif |
cable standing twist row (v-bar) |
784 |
biceps |
404 |
404 |
cable |
404 |
2401 |
Take a step back to create tension in the cable. |
404 |
| 404 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif |
cable standing twist row (v-bar) |
785 |
shoulders |
404 |
404 |
cable |
404 |
2401 |
Take a step back to create tension in the cable. |
404 |
| 404 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif |
cable standing twist row (v-bar) |
784 |
biceps |
404 |
404 |
cable |
404 |
2402 |
Keep your back straight and core engaged throughout the exercise. |
404 |
| 404 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif |
cable standing twist row (v-bar) |
785 |
shoulders |
404 |
404 |
cable |
404 |
2402 |
Keep your back straight and core engaged throughout the exercise. |
404 |
| 404 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif |
cable standing twist row (v-bar) |
784 |
biceps |
404 |
404 |
cable |
404 |
2403 |
Pull the v-bar towards your torso by retracting your shoulder blades and bending your elbows. |
404 |
| 404 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif |
cable standing twist row (v-bar) |
785 |
shoulders |
404 |
404 |
cable |
404 |
2403 |
Pull the v-bar towards your torso by retracting your shoulder blades and bending your elbows. |
404 |
| 404 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif |
cable standing twist row (v-bar) |
784 |
biceps |
404 |
404 |
cable |
404 |
2404 |
As you pull, twist your torso to one side, squeezing your shoulder blades together. |
404 |
| 404 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif |
cable standing twist row (v-bar) |
785 |
shoulders |
404 |
404 |
cable |
404 |
2404 |
As you pull, twist your torso to one side, squeezing your shoulder blades together. |
404 |
| 404 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif |
cable standing twist row (v-bar) |
784 |
biceps |
404 |
404 |
cable |
404 |
2405 |
Pause for a moment at the top of the movement, feeling the contraction in your upper back. |
404 |
| 404 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif |
cable standing twist row (v-bar) |
785 |
shoulders |
404 |
404 |
cable |
404 |
2405 |
Pause for a moment at the top of the movement, feeling the contraction in your upper back. |
404 |
| 404 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif |
cable standing twist row (v-bar) |
784 |
biceps |
404 |
404 |
cable |
404 |
2406 |
Slowly release the tension and return to the starting position, untwisting your torso. |
404 |
| 404 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif |
cable standing twist row (v-bar) |
785 |
shoulders |
404 |
404 |
cable |
404 |
2406 |
Slowly release the tension and return to the starting position, untwisting your torso. |
404 |
| 404 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif |
cable standing twist row (v-bar) |
784 |
biceps |
404 |
404 |
cable |
404 |
2407 |
Repeat the movement for the desired number of repetitions, alternating the twisting direction with each rep. |
404 |
| 404 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing twist row (v-bar).gif |
cable standing twist row (v-bar) |
785 |
shoulders |
404 |
404 |
cable |
404 |
2407 |
Repeat the movement for the desired number of repetitions, alternating the twisting direction with each rep. |
404 |
| 405 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing up straight crossovers.gif |
cable standing up straight crossovers |
787 |
triceps |
405 |
405 |
cable |
405 |
2408 |
Stand in the middle of a cable machine with your feet shoulder-width apart. |
405 |
| 405 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing up straight crossovers.gif |
cable standing up straight crossovers |
786 |
deltoids |
405 |
405 |
cable |
405 |
2408 |
Stand in the middle of a cable machine with your feet shoulder-width apart. |
405 |
| 405 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing up straight crossovers.gif |
cable standing up straight crossovers |
787 |
triceps |
405 |
405 |
cable |
405 |
2409 |
Hold the handles of the cables with your palms facing down and your arms extended straight out to the sides. |
405 |
| 405 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing up straight crossovers.gif |
cable standing up straight crossovers |
786 |
deltoids |
405 |
405 |
cable |
405 |
2409 |
Hold the handles of the cables with your palms facing down and your arms extended straight out to the sides. |
405 |
| 405 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing up straight crossovers.gif |
cable standing up straight crossovers |
787 |
triceps |
405 |
405 |
cable |
405 |
2410 |
Keeping your arms straight, bring your hands together in front of your body, crossing them over each other. |
405 |
| 405 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing up straight crossovers.gif |
cable standing up straight crossovers |
786 |
deltoids |
405 |
405 |
cable |
405 |
2410 |
Keeping your arms straight, bring your hands together in front of your body, crossing them over each other. |
405 |
| 405 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing up straight crossovers.gif |
cable standing up straight crossovers |
787 |
triceps |
405 |
405 |
cable |
405 |
2411 |
Pause for a moment, then slowly return to the starting position, keeping your arms extended. |
405 |
| 405 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing up straight crossovers.gif |
cable standing up straight crossovers |
786 |
deltoids |
405 |
405 |
cable |
405 |
2411 |
Pause for a moment, then slowly return to the starting position, keeping your arms extended. |
405 |
| 405 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing up straight crossovers.gif |
cable standing up straight crossovers |
787 |
triceps |
405 |
405 |
cable |
405 |
2412 |
Repeat for the desired number of repetitions. |
405 |
| 405 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable standing up straight crossovers.gif |
cable standing up straight crossovers |
786 |
deltoids |
405 |
405 |
cable |
405 |
2412 |
Repeat for the desired number of repetitions. |
405 |
| 406 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif |
cable straight arm pulldown |
788 |
shoulders |
406 |
406 |
cable |
406 |
2413 |
Attach a straight bar to the high pulley of a cable machine. |
406 |
| 406 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif |
cable straight arm pulldown |
789 |
biceps |
406 |
406 |
cable |
406 |
2413 |
Attach a straight bar to the high pulley of a cable machine. |
406 |
| 406 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif |
cable straight arm pulldown |
788 |
shoulders |
406 |
406 |
cable |
406 |
2414 |
Stand facing the machine with your feet shoulder-width apart. |
406 |
| 406 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif |
cable straight arm pulldown |
789 |
biceps |
406 |
406 |
cable |
406 |
2414 |
Stand facing the machine with your feet shoulder-width apart. |
406 |
| 406 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif |
cable straight arm pulldown |
788 |
shoulders |
406 |
406 |
cable |
406 |
2415 |
Grasp the bar with an overhand grip, keeping your arms straight and your palms facing down. |
406 |
| 406 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif |
cable straight arm pulldown |
789 |
biceps |
406 |
406 |
cable |
406 |
2415 |
Grasp the bar with an overhand grip, keeping your arms straight and your palms facing down. |
406 |
| 406 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif |
cable straight arm pulldown |
788 |
shoulders |
406 |
406 |
cable |
406 |
2416 |
Engage your lats and pull the bar down towards your thighs, keeping your arms straight throughout the movement. |
406 |
| 406 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif |
cable straight arm pulldown |
789 |
biceps |
406 |
406 |
cable |
406 |
2416 |
Engage your lats and pull the bar down towards your thighs, keeping your arms straight throughout the movement. |
406 |
| 406 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif |
cable straight arm pulldown |
788 |
shoulders |
406 |
406 |
cable |
406 |
2417 |
Pause for a moment at the bottom, then slowly return the bar to the starting position. |
406 |
| 406 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif |
cable straight arm pulldown |
789 |
biceps |
406 |
406 |
cable |
406 |
2417 |
Pause for a moment at the bottom, then slowly return the bar to the starting position. |
406 |
| 406 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif |
cable straight arm pulldown |
788 |
shoulders |
406 |
406 |
cable |
406 |
2418 |
Repeat for the desired number of repetitions. |
406 |
| 406 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown.gif |
cable straight arm pulldown |
789 |
biceps |
406 |
406 |
cable |
406 |
2418 |
Repeat for the desired number of repetitions. |
406 |
| 407 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif |
cable straight arm pulldown (with rope) |
790 |
biceps |
407 |
407 |
cable |
407 |
2419 |
Attach a rope to the cable machine at the highest setting. |
407 |
| 407 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif |
cable straight arm pulldown (with rope) |
791 |
forearms |
407 |
407 |
cable |
407 |
2419 |
Attach a rope to the cable machine at the highest setting. |
407 |
| 407 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif |
cable straight arm pulldown (with rope) |
790 |
biceps |
407 |
407 |
cable |
407 |
2420 |
Stand facing the machine with your feet shoulder-width apart. |
407 |
| 407 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif |
cable straight arm pulldown (with rope) |
791 |
forearms |
407 |
407 |
cable |
407 |
2420 |
Stand facing the machine with your feet shoulder-width apart. |
407 |
| 407 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif |
cable straight arm pulldown (with rope) |
790 |
biceps |
407 |
407 |
cable |
407 |
2421 |
Grasp the rope with both hands, palms facing down. |
407 |
| 407 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif |
cable straight arm pulldown (with rope) |
791 |
forearms |
407 |
407 |
cable |
407 |
2421 |
Grasp the rope with both hands, palms facing down. |
407 |
| 407 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif |
cable straight arm pulldown (with rope) |
790 |
biceps |
407 |
407 |
cable |
407 |
2422 |
Extend your arms fully in front of you, keeping your elbows slightly bent. |
407 |
| 407 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif |
cable straight arm pulldown (with rope) |
791 |
forearms |
407 |
407 |
cable |
407 |
2422 |
Extend your arms fully in front of you, keeping your elbows slightly bent. |
407 |
| 407 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif |
cable straight arm pulldown (with rope) |
790 |
biceps |
407 |
407 |
cable |
407 |
2423 |
Engage your lats and slowly pull the rope down towards your thighs, keeping your arms straight. |
407 |
| 407 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif |
cable straight arm pulldown (with rope) |
791 |
forearms |
407 |
407 |
cable |
407 |
2423 |
Engage your lats and slowly pull the rope down towards your thighs, keeping your arms straight. |
407 |
| 407 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif |
cable straight arm pulldown (with rope) |
790 |
biceps |
407 |
407 |
cable |
407 |
2424 |
Pause for a moment at the bottom, then slowly release the tension and return to the starting position. |
407 |
| 407 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif |
cable straight arm pulldown (with rope) |
791 |
forearms |
407 |
407 |
cable |
407 |
2424 |
Pause for a moment at the bottom, then slowly release the tension and return to the starting position. |
407 |
| 407 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif |
cable straight arm pulldown (with rope) |
790 |
biceps |
407 |
407 |
cable |
407 |
2425 |
Repeat for the desired number of repetitions. |
407 |
| 407 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight arm pulldown (with rope).gif |
cable straight arm pulldown (with rope) |
791 |
forearms |
407 |
407 |
cable |
407 |
2425 |
Repeat for the desired number of repetitions. |
407 |
| 408 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif |
cable straight back seated row |
792 |
biceps |
408 |
408 |
cable |
408 |
2426 |
Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent. |
408 |
| 408 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif |
cable straight back seated row |
793 |
forearms |
408 |
408 |
cable |
408 |
2426 |
Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent. |
408 |
| 408 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif |
cable straight back seated row |
794 |
shoulders |
408 |
408 |
cable |
408 |
2426 |
Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent. |
408 |
| 408 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif |
cable straight back seated row |
792 |
biceps |
408 |
408 |
cable |
408 |
2427 |
Grasp the cable handles with an overhand grip, palms facing down. |
408 |
| 408 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif |
cable straight back seated row |
793 |
forearms |
408 |
408 |
cable |
408 |
2427 |
Grasp the cable handles with an overhand grip, palms facing down. |
408 |
| 408 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif |
cable straight back seated row |
794 |
shoulders |
408 |
408 |
cable |
408 |
2427 |
Grasp the cable handles with an overhand grip, palms facing down. |
408 |
| 408 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif |
cable straight back seated row |
792 |
biceps |
408 |
408 |
cable |
408 |
2428 |
Keep your back straight and lean slightly forward from the hips. |
408 |
| 408 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif |
cable straight back seated row |
793 |
forearms |
408 |
408 |
cable |
408 |
2428 |
Keep your back straight and lean slightly forward from the hips. |
408 |
| 408 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif |
cable straight back seated row |
794 |
shoulders |
408 |
408 |
cable |
408 |
2428 |
Keep your back straight and lean slightly forward from the hips. |
408 |
| 408 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif |
cable straight back seated row |
792 |
biceps |
408 |
408 |
cable |
408 |
2429 |
Pull the cable handles towards your body, squeezing your shoulder blades together. |
408 |
| 408 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif |
cable straight back seated row |
793 |
forearms |
408 |
408 |
cable |
408 |
2429 |
Pull the cable handles towards your body, squeezing your shoulder blades together. |
408 |
| 408 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif |
cable straight back seated row |
794 |
shoulders |
408 |
408 |
cable |
408 |
2429 |
Pull the cable handles towards your body, squeezing your shoulder blades together. |
408 |
| 408 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif |
cable straight back seated row |
792 |
biceps |
408 |
408 |
cable |
408 |
2430 |
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. |
408 |
| 408 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif |
cable straight back seated row |
793 |
forearms |
408 |
408 |
cable |
408 |
2430 |
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. |
408 |
| 408 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif |
cable straight back seated row |
794 |
shoulders |
408 |
408 |
cable |
408 |
2430 |
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. |
408 |
| 408 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif |
cable straight back seated row |
792 |
biceps |
408 |
408 |
cable |
408 |
2431 |
Repeat for the desired number of repetitions. |
408 |
| 408 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif |
cable straight back seated row |
793 |
forearms |
408 |
408 |
cable |
408 |
2431 |
Repeat for the desired number of repetitions. |
408 |
| 408 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable straight back seated row.gif |
cable straight back seated row |
794 |
shoulders |
408 |
408 |
cable |
408 |
2431 |
Repeat for the desired number of repetitions. |
408 |
| 409 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable supine reverse fly.gif |
cable supine reverse fly |
795 |
trapezius |
409 |
409 |
cable |
409 |
2432 |
Attach a D-handle to a low pulley cable machine and lie face down on a flat bench. |
409 |
| 409 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable supine reverse fly.gif |
cable supine reverse fly |
796 |
rhomboids |
409 |
409 |
cable |
409 |
2432 |
Attach a D-handle to a low pulley cable machine and lie face down on a flat bench. |
409 |
| 409 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable supine reverse fly.gif |
cable supine reverse fly |
795 |
trapezius |
409 |
409 |
cable |
409 |
2433 |
Grasp the D-handle with each hand, palms facing down, and extend your arms straight out in front of you. |
409 |
| 409 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable supine reverse fly.gif |
cable supine reverse fly |
796 |
rhomboids |
409 |
409 |
cable |
409 |
2433 |
Grasp the D-handle with each hand, palms facing down, and extend your arms straight out in front of you. |
409 |
| 409 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable supine reverse fly.gif |
cable supine reverse fly |
795 |
trapezius |
409 |
409 |
cable |
409 |
2434 |
Keeping your arms straight, raise them out to the sides until they are parallel to the floor. |
409 |
| 409 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable supine reverse fly.gif |
cable supine reverse fly |
796 |
rhomboids |
409 |
409 |
cable |
409 |
2434 |
Keeping your arms straight, raise them out to the sides until they are parallel to the floor. |
409 |
| 409 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable supine reverse fly.gif |
cable supine reverse fly |
795 |
trapezius |
409 |
409 |
cable |
409 |
2435 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
409 |
| 409 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable supine reverse fly.gif |
cable supine reverse fly |
796 |
rhomboids |
409 |
409 |
cable |
409 |
2435 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
409 |
| 409 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable supine reverse fly.gif |
cable supine reverse fly |
795 |
trapezius |
409 |
409 |
cable |
409 |
2436 |
Repeat for the desired number of repetitions. |
409 |
| 409 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable supine reverse fly.gif |
cable supine reverse fly |
796 |
rhomboids |
409 |
409 |
cable |
409 |
2436 |
Repeat for the desired number of repetitions. |
409 |
| 410 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif |
cable thibaudeau kayak row |
798 |
rhomboids |
410 |
410 |
cable |
410 |
2437 |
Attach a cable handle to a low pulley and sit facing the machine with your feet flat on the floor. |
410 |
| 410 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif |
cable thibaudeau kayak row |
797 |
biceps |
410 |
410 |
cable |
410 |
2437 |
Attach a cable handle to a low pulley and sit facing the machine with your feet flat on the floor. |
410 |
| 410 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif |
cable thibaudeau kayak row |
799 |
rear deltoids |
410 |
410 |
cable |
410 |
2437 |
Attach a cable handle to a low pulley and sit facing the machine with your feet flat on the floor. |
410 |
| 410 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif |
cable thibaudeau kayak row |
798 |
rhomboids |
410 |
410 |
cable |
410 |
2438 |
Grasp the handle with your right hand and extend your arm fully, keeping a slight bend in your elbow. |
410 |
| 410 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif |
cable thibaudeau kayak row |
797 |
biceps |
410 |
410 |
cable |
410 |
2438 |
Grasp the handle with your right hand and extend your arm fully, keeping a slight bend in your elbow. |
410 |
| 410 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif |
cable thibaudeau kayak row |
799 |
rear deltoids |
410 |
410 |
cable |
410 |
2438 |
Grasp the handle with your right hand and extend your arm fully, keeping a slight bend in your elbow. |
410 |
| 410 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif |
cable thibaudeau kayak row |
798 |
rhomboids |
410 |
410 |
cable |
410 |
2439 |
Lean forward from your hips, keeping your back straight and your abs engaged. |
410 |
| 410 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif |
cable thibaudeau kayak row |
797 |
biceps |
410 |
410 |
cable |
410 |
2439 |
Lean forward from your hips, keeping your back straight and your abs engaged. |
410 |
| 410 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif |
cable thibaudeau kayak row |
799 |
rear deltoids |
410 |
410 |
cable |
410 |
2439 |
Lean forward from your hips, keeping your back straight and your abs engaged. |
410 |
| 410 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif |
cable thibaudeau kayak row |
798 |
rhomboids |
410 |
410 |
cable |
410 |
2440 |
Pull the handle towards your torso by retracting your shoulder blade and bending your elbow, keeping your arm close to your body. |
410 |
| 410 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif |
cable thibaudeau kayak row |
797 |
biceps |
410 |
410 |
cable |
410 |
2440 |
Pull the handle towards your torso by retracting your shoulder blade and bending your elbow, keeping your arm close to your body. |
410 |
| 410 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif |
cable thibaudeau kayak row |
799 |
rear deltoids |
410 |
410 |
cable |
410 |
2440 |
Pull the handle towards your torso by retracting your shoulder blade and bending your elbow, keeping your arm close to your body. |
410 |
| 410 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif |
cable thibaudeau kayak row |
798 |
rhomboids |
410 |
410 |
cable |
410 |
2441 |
Squeeze your back muscles at the top of the movement, then slowly return to the starting position. |
410 |
| 410 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif |
cable thibaudeau kayak row |
797 |
biceps |
410 |
410 |
cable |
410 |
2441 |
Squeeze your back muscles at the top of the movement, then slowly return to the starting position. |
410 |
| 410 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif |
cable thibaudeau kayak row |
799 |
rear deltoids |
410 |
410 |
cable |
410 |
2441 |
Squeeze your back muscles at the top of the movement, then slowly return to the starting position. |
410 |
| 410 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif |
cable thibaudeau kayak row |
798 |
rhomboids |
410 |
410 |
cable |
410 |
2442 |
Repeat for the desired number of repetitions, then switch sides and perform with your left arm. |
410 |
| 410 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif |
cable thibaudeau kayak row |
797 |
biceps |
410 |
410 |
cable |
410 |
2442 |
Repeat for the desired number of repetitions, then switch sides and perform with your left arm. |
410 |
| 410 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable thibaudeau kayak row.gif |
cable thibaudeau kayak row |
799 |
rear deltoids |
410 |
410 |
cable |
410 |
2442 |
Repeat for the desired number of repetitions, then switch sides and perform with your left arm. |
410 |
| 411 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar).gif |
cable triceps pushdown (v-bar) |
800 |
forearms |
411 |
411 |
cable |
411 |
2443 |
Attach a v-bar attachment to the cable machine at the highest setting. |
411 |
| 411 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar).gif |
cable triceps pushdown (v-bar) |
800 |
forearms |
411 |
411 |
cable |
411 |
2444 |
Stand facing the cable machine with your feet shoulder-width apart. |
411 |
| 411 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar).gif |
cable triceps pushdown (v-bar) |
800 |
forearms |
411 |
411 |
cable |
411 |
2445 |
Grasp the v-bar with an overhand grip, palms facing down, and your hands shoulder-width apart. |
411 |
| 411 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar).gif |
cable triceps pushdown (v-bar) |
800 |
forearms |
411 |
411 |
cable |
411 |
2446 |
Keep your elbows close to your sides and your upper arms stationary throughout the exercise. |
411 |
| 411 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar).gif |
cable triceps pushdown (v-bar) |
800 |
forearms |
411 |
411 |
cable |
411 |
2447 |
Engage your triceps and exhale as you push the v-bar down until your arms are fully extended. |
411 |
| 411 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar).gif |
cable triceps pushdown (v-bar) |
800 |
forearms |
411 |
411 |
cable |
411 |
2448 |
Pause for a moment at the bottom of the movement, squeezing your triceps. |
411 |
| 411 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar).gif |
cable triceps pushdown (v-bar) |
800 |
forearms |
411 |
411 |
cable |
411 |
2449 |
Inhale as you slowly return the v-bar to the starting position, maintaining control. |
411 |
| 411 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar).gif |
cable triceps pushdown (v-bar) |
800 |
forearms |
411 |
411 |
cable |
411 |
2450 |
Repeat for the desired number of repetitions. |
411 |
| 412 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar) (with arm blaster).gif |
cable triceps pushdown (v-bar) (with arm blaster) |
801 |
forearms |
412 |
412 |
cable |
412 |
2451 |
Attach a v-bar attachment to the cable machine at the highest setting. |
412 |
| 412 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar) (with arm blaster).gif |
cable triceps pushdown (v-bar) (with arm blaster) |
801 |
forearms |
412 |
412 |
cable |
412 |
2452 |
Stand facing the cable machine with your feet shoulder-width apart. |
412 |
| 412 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar) (with arm blaster).gif |
cable triceps pushdown (v-bar) (with arm blaster) |
801 |
forearms |
412 |
412 |
cable |
412 |
2453 |
Grasp the v-bar with an overhand grip, palms facing down, and your hands shoulder-width apart. |
412 |
| 412 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar) (with arm blaster).gif |
cable triceps pushdown (v-bar) (with arm blaster) |
801 |
forearms |
412 |
412 |
cable |
412 |
2454 |
Keep your elbows close to your sides and your upper arms stationary throughout the exercise. |
412 |
| 412 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar) (with arm blaster).gif |
cable triceps pushdown (v-bar) (with arm blaster) |
801 |
forearms |
412 |
412 |
cable |
412 |
2455 |
Engage your triceps and exhale as you push the v-bar down until your arms are fully extended. |
412 |
| 412 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar) (with arm blaster).gif |
cable triceps pushdown (v-bar) (with arm blaster) |
801 |
forearms |
412 |
412 |
cable |
412 |
2456 |
Pause for a moment at the bottom of the movement, squeezing your triceps. |
412 |
| 412 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar) (with arm blaster).gif |
cable triceps pushdown (v-bar) (with arm blaster) |
801 |
forearms |
412 |
412 |
cable |
412 |
2457 |
Inhale as you slowly return the v-bar to the starting position, maintaining control. |
412 |
| 412 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable triceps pushdown (v-bar) (with arm blaster).gif |
cable triceps pushdown (v-bar) (with arm blaster) |
801 |
forearms |
412 |
412 |
cable |
412 |
2458 |
Repeat for the desired number of repetitions. |
412 |
| 413 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable tuck reverse crunch.gif |
cable tuck reverse crunch |
802 |
hip flexors |
413 |
413 |
cable |
413 |
2459 |
Attach a cable to a low pulley and lie down on a mat facing up. |
413 |
| 413 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable tuck reverse crunch.gif |
cable tuck reverse crunch |
802 |
hip flexors |
413 |
413 |
cable |
413 |
2460 |
Hold the cable with both hands and extend your arms straight up above your chest. |
413 |
| 413 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable tuck reverse crunch.gif |
cable tuck reverse crunch |
802 |
hip flexors |
413 |
413 |
cable |
413 |
2461 |
Bend your knees and lift your legs up, bringing your knees towards your chest. |
413 |
| 413 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable tuck reverse crunch.gif |
cable tuck reverse crunch |
802 |
hip flexors |
413 |
413 |
cable |
413 |
2462 |
At the same time, curl your pelvis up towards your chest, lifting your hips off the ground. |
413 |
| 413 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable tuck reverse crunch.gif |
cable tuck reverse crunch |
802 |
hip flexors |
413 |
413 |
cable |
413 |
2463 |
Pause for a moment at the top, then slowly lower your legs and hips back down to the starting position. |
413 |
| 413 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable tuck reverse crunch.gif |
cable tuck reverse crunch |
802 |
hip flexors |
413 |
413 |
cable |
413 |
2464 |
Repeat for the desired number of repetitions. |
413 |
| 414 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist.gif |
cable twist |
803 |
obliques |
414 |
414 |
cable |
414 |
2465 |
Stand with your feet shoulder-width apart, facing the cable machine. |
414 |
| 414 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist.gif |
cable twist |
803 |
obliques |
414 |
414 |
cable |
414 |
2466 |
Hold the cable handle with both hands in front of your chest, keeping your arms slightly bent. |
414 |
| 414 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist.gif |
cable twist |
803 |
obliques |
414 |
414 |
cable |
414 |
2467 |
Engage your core and twist your torso to the right, pulling the cable across your body. |
414 |
| 414 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist.gif |
cable twist |
803 |
obliques |
414 |
414 |
cable |
414 |
2468 |
Pause for a moment at the end of the movement, feeling the contraction in your abs and obliques. |
414 |
| 414 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist.gif |
cable twist |
803 |
obliques |
414 |
414 |
cable |
414 |
2469 |
Slowly return to the starting position, resisting the cable's pull. |
414 |
| 414 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist.gif |
cable twist |
803 |
obliques |
414 |
414 |
cable |
414 |
2470 |
Repeat the movement to the left side. |
414 |
| 414 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist.gif |
cable twist |
803 |
obliques |
414 |
414 |
cable |
414 |
2471 |
Continue alternating sides for the desired number of repetitions. |
414 |
| 415 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif |
cable twist (up-down) |
804 |
obliques |
415 |
415 |
cable |
415 |
2472 |
Stand with your feet shoulder-width apart, facing the cable machine. |
415 |
| 415 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif |
cable twist (up-down) |
805 |
lower back |
415 |
415 |
cable |
415 |
2472 |
Stand with your feet shoulder-width apart, facing the cable machine. |
415 |
| 415 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif |
cable twist (up-down) |
804 |
obliques |
415 |
415 |
cable |
415 |
2473 |
Hold the cable handle with both hands in front of your chest, keeping your arms slightly bent. |
415 |
| 415 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif |
cable twist (up-down) |
805 |
lower back |
415 |
415 |
cable |
415 |
2473 |
Hold the cable handle with both hands in front of your chest, keeping your arms slightly bent. |
415 |
| 415 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif |
cable twist (up-down) |
804 |
obliques |
415 |
415 |
cable |
415 |
2474 |
Engage your core and slowly rotate your torso to one side, keeping your hips and legs stable. |
415 |
| 415 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif |
cable twist (up-down) |
805 |
lower back |
415 |
415 |
cable |
415 |
2474 |
Engage your core and slowly rotate your torso to one side, keeping your hips and legs stable. |
415 |
| 415 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif |
cable twist (up-down) |
804 |
obliques |
415 |
415 |
cable |
415 |
2475 |
Pause for a moment at the end of the rotation, then slowly return to the starting position. |
415 |
| 415 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif |
cable twist (up-down) |
805 |
lower back |
415 |
415 |
cable |
415 |
2475 |
Pause for a moment at the end of the rotation, then slowly return to the starting position. |
415 |
| 415 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif |
cable twist (up-down) |
804 |
obliques |
415 |
415 |
cable |
415 |
2476 |
Repeat the rotation to the opposite side. |
415 |
| 415 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif |
cable twist (up-down) |
805 |
lower back |
415 |
415 |
cable |
415 |
2476 |
Repeat the rotation to the opposite side. |
415 |
| 415 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif |
cable twist (up-down) |
804 |
obliques |
415 |
415 |
cable |
415 |
2477 |
Continue alternating sides for the desired number of repetitions. |
415 |
| 415 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twist (up-down).gif |
cable twist (up-down) |
805 |
lower back |
415 |
415 |
cable |
415 |
2477 |
Continue alternating sides for the desired number of repetitions. |
415 |
| 416 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif |
cable twisting pull |
807 |
biceps |
416 |
416 |
cable |
416 |
2478 |
Attach a cable handle to a low pulley and stand facing the machine. |
416 |
| 416 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif |
cable twisting pull |
806 |
shoulders |
416 |
416 |
cable |
416 |
2478 |
Attach a cable handle to a low pulley and stand facing the machine. |
416 |
| 416 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif |
cable twisting pull |
807 |
biceps |
416 |
416 |
cable |
416 |
2479 |
Grasp the handle with your left hand and step away from the machine, extending your arm fully. |
416 |
| 416 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif |
cable twisting pull |
806 |
shoulders |
416 |
416 |
cable |
416 |
2479 |
Grasp the handle with your left hand and step away from the machine, extending your arm fully. |
416 |
| 416 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif |
cable twisting pull |
807 |
biceps |
416 |
416 |
cable |
416 |
2480 |
Position your feet shoulder-width apart, with your knees slightly bent. |
416 |
| 416 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif |
cable twisting pull |
806 |
shoulders |
416 |
416 |
cable |
416 |
2480 |
Position your feet shoulder-width apart, with your knees slightly bent. |
416 |
| 416 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif |
cable twisting pull |
807 |
biceps |
416 |
416 |
cable |
416 |
2481 |
Keep your back straight and your core engaged throughout the exercise. |
416 |
| 416 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif |
cable twisting pull |
806 |
shoulders |
416 |
416 |
cable |
416 |
2481 |
Keep your back straight and your core engaged throughout the exercise. |
416 |
| 416 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif |
cable twisting pull |
807 |
biceps |
416 |
416 |
cable |
416 |
2482 |
Pull the handle towards your body, rotating your torso to the right as you do so. |
416 |
| 416 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif |
cable twisting pull |
806 |
shoulders |
416 |
416 |
cable |
416 |
2482 |
Pull the handle towards your body, rotating your torso to the right as you do so. |
416 |
| 416 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif |
cable twisting pull |
807 |
biceps |
416 |
416 |
cable |
416 |
2483 |
Squeeze your back muscles at the end of the movement. |
416 |
| 416 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif |
cable twisting pull |
806 |
shoulders |
416 |
416 |
cable |
416 |
2483 |
Squeeze your back muscles at the end of the movement. |
416 |
| 416 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif |
cable twisting pull |
807 |
biceps |
416 |
416 |
cable |
416 |
2484 |
Slowly return to the starting position, keeping tension on the cable. |
416 |
| 416 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif |
cable twisting pull |
806 |
shoulders |
416 |
416 |
cable |
416 |
2484 |
Slowly return to the starting position, keeping tension on the cable. |
416 |
| 416 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif |
cable twisting pull |
807 |
biceps |
416 |
416 |
cable |
416 |
2485 |
Repeat for the desired number of repetitions, then switch sides and perform with your right hand. |
416 |
| 416 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable twisting pull.gif |
cable twisting pull |
806 |
shoulders |
416 |
416 |
cable |
416 |
2485 |
Repeat for the desired number of repetitions, then switch sides and perform with your right hand. |
416 |
| 417 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable two arm curl on incline bench.gif |
cable two arm curl on incline bench |
808 |
forearms |
417 |
417 |
cable |
417 |
2486 |
Sit on an incline bench with your back against the pad and your feet flat on the ground. |
417 |
| 417 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable two arm curl on incline bench.gif |
cable two arm curl on incline bench |
808 |
forearms |
417 |
417 |
cable |
417 |
2487 |
Grasp the cable handles with an underhand grip, palms facing up, and your arms fully extended. |
417 |
| 417 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable two arm curl on incline bench.gif |
cable two arm curl on incline bench |
808 |
forearms |
417 |
417 |
cable |
417 |
2488 |
Keeping your upper arms stationary, exhale and curl the handles towards your shoulders while contracting your biceps. |
417 |
| 417 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable two arm curl on incline bench.gif |
cable two arm curl on incline bench |
808 |
forearms |
417 |
417 |
cable |
417 |
2489 |
Pause for a moment at the top of the movement, squeezing your biceps. |
417 |
| 417 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable two arm curl on incline bench.gif |
cable two arm curl on incline bench |
808 |
forearms |
417 |
417 |
cable |
417 |
2490 |
Inhale and slowly lower the handles back to the starting position, fully extending your arms. |
417 |
| 417 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable two arm curl on incline bench.gif |
cable two arm curl on incline bench |
808 |
forearms |
417 |
417 |
cable |
417 |
2491 |
Repeat for the desired number of repetitions. |
417 |
| 418 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable two arm tricep kickback.gif |
cable two arm tricep kickback |
809 |
shoulders |
418 |
418 |
cable |
418 |
2492 |
Stand with your feet shoulder-width apart and knees slightly bent. |
418 |
| 418 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable two arm tricep kickback.gif |
cable two arm tricep kickback |
809 |
shoulders |
418 |
418 |
cable |
418 |
2493 |
Hold the cable handle in each hand with your palms facing inwards and your arms bent at a 90-degree angle. |
418 |
| 418 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable two arm tricep kickback.gif |
cable two arm tricep kickback |
809 |
shoulders |
418 |
418 |
cable |
418 |
2494 |
Keeping your upper arms stationary, extend your forearms backwards until your arms are fully extended. |
418 |
| 418 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable two arm tricep kickback.gif |
cable two arm tricep kickback |
809 |
shoulders |
418 |
418 |
cable |
418 |
2495 |
Pause for a moment, then slowly return to the starting position. |
418 |
| 418 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable two arm tricep kickback.gif |
cable two arm tricep kickback |
809 |
shoulders |
418 |
418 |
cable |
418 |
2496 |
Repeat for the desired number of repetitions. |
418 |
| 419 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif |
cable underhand pulldown |
810 |
biceps |
419 |
419 |
cable |
419 |
2497 |
Adjust the cable machine so that the pulldown bar is at a height above your head. |
419 |
| 419 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif |
cable underhand pulldown |
811 |
forearms |
419 |
419 |
cable |
419 |
2497 |
Adjust the cable machine so that the pulldown bar is at a height above your head. |
419 |
| 419 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif |
cable underhand pulldown |
810 |
biceps |
419 |
419 |
cable |
419 |
2498 |
Sit down on the seat and grab the pulldown bar with an underhand grip, hands slightly wider than shoulder-width apart. |
419 |
| 419 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif |
cable underhand pulldown |
811 |
forearms |
419 |
419 |
cable |
419 |
2498 |
Sit down on the seat and grab the pulldown bar with an underhand grip, hands slightly wider than shoulder-width apart. |
419 |
| 419 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif |
cable underhand pulldown |
810 |
biceps |
419 |
419 |
cable |
419 |
2499 |
Keep your back straight and lean back slightly. |
419 |
| 419 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif |
cable underhand pulldown |
811 |
forearms |
419 |
419 |
cable |
419 |
2499 |
Keep your back straight and lean back slightly. |
419 |
| 419 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif |
cable underhand pulldown |
810 |
biceps |
419 |
419 |
cable |
419 |
2500 |
Pull the bar down towards your chest, squeezing your shoulder blades together. |
419 |
| 419 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif |
cable underhand pulldown |
811 |
forearms |
419 |
419 |
cable |
419 |
2500 |
Pull the bar down towards your chest, squeezing your shoulder blades together. |
419 |
| 419 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif |
cable underhand pulldown |
810 |
biceps |
419 |
419 |
cable |
419 |
2501 |
Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position. |
419 |
| 419 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif |
cable underhand pulldown |
811 |
forearms |
419 |
419 |
cable |
419 |
2501 |
Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position. |
419 |
| 419 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif |
cable underhand pulldown |
810 |
biceps |
419 |
419 |
cable |
419 |
2502 |
Repeat for the desired number of repetitions. |
419 |
| 419 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable underhand pulldown.gif |
cable underhand pulldown |
811 |
forearms |
419 |
419 |
cable |
419 |
2502 |
Repeat for the desired number of repetitions. |
419 |
| 420 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif |
cable upper chest crossovers |
812 |
deltoids |
420 |
420 |
cable |
420 |
2503 |
Attach the handles to the cables at chest height. |
420 |
| 420 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif |
cable upper chest crossovers |
813 |
triceps |
420 |
420 |
cable |
420 |
2503 |
Attach the handles to the cables at chest height. |
420 |
| 420 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif |
cable upper chest crossovers |
812 |
deltoids |
420 |
420 |
cable |
420 |
2504 |
Stand in the center of the cable machine with one foot slightly in front of the other. |
420 |
| 420 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif |
cable upper chest crossovers |
813 |
triceps |
420 |
420 |
cable |
420 |
2504 |
Stand in the center of the cable machine with one foot slightly in front of the other. |
420 |
| 420 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif |
cable upper chest crossovers |
812 |
deltoids |
420 |
420 |
cable |
420 |
2505 |
Grasp the handles with your palms facing down and your arms extended out to the sides. |
420 |
| 420 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif |
cable upper chest crossovers |
813 |
triceps |
420 |
420 |
cable |
420 |
2505 |
Grasp the handles with your palms facing down and your arms extended out to the sides. |
420 |
| 420 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif |
cable upper chest crossovers |
812 |
deltoids |
420 |
420 |
cable |
420 |
2506 |
Keep a slight bend in your elbows and engage your core. |
420 |
| 420 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif |
cable upper chest crossovers |
813 |
triceps |
420 |
420 |
cable |
420 |
2506 |
Keep a slight bend in your elbows and engage your core. |
420 |
| 420 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif |
cable upper chest crossovers |
812 |
deltoids |
420 |
420 |
cable |
420 |
2507 |
Pull the cables together in front of your chest, crossing them over each other. |
420 |
| 420 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif |
cable upper chest crossovers |
813 |
triceps |
420 |
420 |
cable |
420 |
2507 |
Pull the cables together in front of your chest, crossing them over each other. |
420 |
| 420 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif |
cable upper chest crossovers |
812 |
deltoids |
420 |
420 |
cable |
420 |
2508 |
Squeeze your chest muscles at the peak of the movement. |
420 |
| 420 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif |
cable upper chest crossovers |
813 |
triceps |
420 |
420 |
cable |
420 |
2508 |
Squeeze your chest muscles at the peak of the movement. |
420 |
| 420 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif |
cable upper chest crossovers |
812 |
deltoids |
420 |
420 |
cable |
420 |
2509 |
Slowly release the cables back to the starting position. |
420 |
| 420 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif |
cable upper chest crossovers |
813 |
triceps |
420 |
420 |
cable |
420 |
2509 |
Slowly release the cables back to the starting position. |
420 |
| 420 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif |
cable upper chest crossovers |
812 |
deltoids |
420 |
420 |
cable |
420 |
2510 |
Repeat for the desired number of repetitions. |
420 |
| 420 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper chest crossovers.gif |
cable upper chest crossovers |
813 |
triceps |
420 |
420 |
cable |
420 |
2510 |
Repeat for the desired number of repetitions. |
420 |
| 421 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif |
cable upper row |
814 |
biceps |
421 |
421 |
cable |
421 |
2511 |
Attach a straight bar to a cable machine at chest height. |
421 |
| 421 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif |
cable upper row |
815 |
shoulders |
421 |
421 |
cable |
421 |
2511 |
Attach a straight bar to a cable machine at chest height. |
421 |
| 421 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif |
cable upper row |
814 |
biceps |
421 |
421 |
cable |
421 |
2512 |
Stand facing the machine with your feet shoulder-width apart. |
421 |
| 421 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif |
cable upper row |
815 |
shoulders |
421 |
421 |
cable |
421 |
2512 |
Stand facing the machine with your feet shoulder-width apart. |
421 |
| 421 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif |
cable upper row |
814 |
biceps |
421 |
421 |
cable |
421 |
2513 |
Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. |
421 |
| 421 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif |
cable upper row |
815 |
shoulders |
421 |
421 |
cable |
421 |
2513 |
Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. |
421 |
| 421 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif |
cable upper row |
814 |
biceps |
421 |
421 |
cable |
421 |
2514 |
Keep your back straight and your core engaged. |
421 |
| 421 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif |
cable upper row |
815 |
shoulders |
421 |
421 |
cable |
421 |
2514 |
Keep your back straight and your core engaged. |
421 |
| 421 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif |
cable upper row |
814 |
biceps |
421 |
421 |
cable |
421 |
2515 |
Pull the bar towards your upper chest, squeezing your shoulder blades together. |
421 |
| 421 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif |
cable upper row |
815 |
shoulders |
421 |
421 |
cable |
421 |
2515 |
Pull the bar towards your upper chest, squeezing your shoulder blades together. |
421 |
| 421 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif |
cable upper row |
814 |
biceps |
421 |
421 |
cable |
421 |
2516 |
Pause for a moment at the top of the movement. |
421 |
| 421 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif |
cable upper row |
815 |
shoulders |
421 |
421 |
cable |
421 |
2516 |
Pause for a moment at the top of the movement. |
421 |
| 421 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif |
cable upper row |
814 |
biceps |
421 |
421 |
cable |
421 |
2517 |
Slowly release the bar back to the starting position. |
421 |
| 421 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif |
cable upper row |
815 |
shoulders |
421 |
421 |
cable |
421 |
2517 |
Slowly release the bar back to the starting position. |
421 |
| 421 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif |
cable upper row |
814 |
biceps |
421 |
421 |
cable |
421 |
2518 |
Repeat for the desired number of repetitions. |
421 |
| 421 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upper row.gif |
cable upper row |
815 |
shoulders |
421 |
421 |
cable |
421 |
2518 |
Repeat for the desired number of repetitions. |
421 |
| 422 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif |
cable upright row |
816 |
traps |
422 |
422 |
cable |
422 |
2519 |
Stand with your feet shoulder-width apart, knees slightly bent, and hold the cable attachment with an overhand grip. |
422 |
| 422 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif |
cable upright row |
817 |
biceps |
422 |
422 |
cable |
422 |
2519 |
Stand with your feet shoulder-width apart, knees slightly bent, and hold the cable attachment with an overhand grip. |
422 |
| 422 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif |
cable upright row |
816 |
traps |
422 |
422 |
cable |
422 |
2520 |
Keep your back straight and your core engaged throughout the exercise. |
422 |
| 422 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif |
cable upright row |
817 |
biceps |
422 |
422 |
cable |
422 |
2520 |
Keep your back straight and your core engaged throughout the exercise. |
422 |
| 422 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif |
cable upright row |
816 |
traps |
422 |
422 |
cable |
422 |
2521 |
Pull the cable attachment straight up towards your chin, leading with your elbows. |
422 |
| 422 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif |
cable upright row |
817 |
biceps |
422 |
422 |
cable |
422 |
2521 |
Pull the cable attachment straight up towards your chin, leading with your elbows. |
422 |
| 422 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif |
cable upright row |
816 |
traps |
422 |
422 |
cable |
422 |
2522 |
Pause for a moment at the top, squeezing your shoulder blades together. |
422 |
| 422 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif |
cable upright row |
817 |
biceps |
422 |
422 |
cable |
422 |
2522 |
Pause for a moment at the top, squeezing your shoulder blades together. |
422 |
| 422 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif |
cable upright row |
816 |
traps |
422 |
422 |
cable |
422 |
2523 |
Slowly lower the cable attachment back down to the starting position. |
422 |
| 422 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif |
cable upright row |
817 |
biceps |
422 |
422 |
cable |
422 |
2523 |
Slowly lower the cable attachment back down to the starting position. |
422 |
| 422 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif |
cable upright row |
816 |
traps |
422 |
422 |
cable |
422 |
2524 |
Repeat for the desired number of repetitions. |
422 |
| 422 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable upright row.gif |
cable upright row |
817 |
biceps |
422 |
422 |
cable |
422 |
2524 |
Repeat for the desired number of repetitions. |
422 |
| 423 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif |
cable wide grip rear pulldown behind neck |
818 |
biceps |
423 |
423 |
cable |
423 |
2525 |
Adjust the cable machine so that the pulldown bar is at a height above your head. |
423 |
| 423 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif |
cable wide grip rear pulldown behind neck |
819 |
rhomboids |
423 |
423 |
cable |
423 |
2525 |
Adjust the cable machine so that the pulldown bar is at a height above your head. |
423 |
| 423 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif |
cable wide grip rear pulldown behind neck |
820 |
rear deltoids |
423 |
423 |
cable |
423 |
2525 |
Adjust the cable machine so that the pulldown bar is at a height above your head. |
423 |
| 423 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif |
cable wide grip rear pulldown behind neck |
818 |
biceps |
423 |
423 |
cable |
423 |
2526 |
Sit down on the seat and grab the pulldown bar with a wide overhand grip. |
423 |
| 423 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif |
cable wide grip rear pulldown behind neck |
819 |
rhomboids |
423 |
423 |
cable |
423 |
2526 |
Sit down on the seat and grab the pulldown bar with a wide overhand grip. |
423 |
| 423 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif |
cable wide grip rear pulldown behind neck |
820 |
rear deltoids |
423 |
423 |
cable |
423 |
2526 |
Sit down on the seat and grab the pulldown bar with a wide overhand grip. |
423 |
| 423 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif |
cable wide grip rear pulldown behind neck |
818 |
biceps |
423 |
423 |
cable |
423 |
2527 |
Keep your back straight and your chest up as you lean back slightly. |
423 |
| 423 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif |
cable wide grip rear pulldown behind neck |
819 |
rhomboids |
423 |
423 |
cable |
423 |
2527 |
Keep your back straight and your chest up as you lean back slightly. |
423 |
| 423 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif |
cable wide grip rear pulldown behind neck |
820 |
rear deltoids |
423 |
423 |
cable |
423 |
2527 |
Keep your back straight and your chest up as you lean back slightly. |
423 |
| 423 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif |
cable wide grip rear pulldown behind neck |
818 |
biceps |
423 |
423 |
cable |
423 |
2528 |
Pull the bar down towards your upper chest, squeezing your shoulder blades together. |
423 |
| 423 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif |
cable wide grip rear pulldown behind neck |
819 |
rhomboids |
423 |
423 |
cable |
423 |
2528 |
Pull the bar down towards your upper chest, squeezing your shoulder blades together. |
423 |
| 423 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif |
cable wide grip rear pulldown behind neck |
820 |
rear deltoids |
423 |
423 |
cable |
423 |
2528 |
Pull the bar down towards your upper chest, squeezing your shoulder blades together. |
423 |
| 423 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif |
cable wide grip rear pulldown behind neck |
818 |
biceps |
423 |
423 |
cable |
423 |
2529 |
Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position. |
423 |
| 423 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif |
cable wide grip rear pulldown behind neck |
819 |
rhomboids |
423 |
423 |
cable |
423 |
2529 |
Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position. |
423 |
| 423 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif |
cable wide grip rear pulldown behind neck |
820 |
rear deltoids |
423 |
423 |
cable |
423 |
2529 |
Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position. |
423 |
| 423 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif |
cable wide grip rear pulldown behind neck |
818 |
biceps |
423 |
423 |
cable |
423 |
2530 |
Repeat for the desired number of repetitions. |
423 |
| 423 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif |
cable wide grip rear pulldown behind neck |
819 |
rhomboids |
423 |
423 |
cable |
423 |
2530 |
Repeat for the desired number of repetitions. |
423 |
| 423 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wide grip rear pulldown behind neck.gif |
cable wide grip rear pulldown behind neck |
820 |
rear deltoids |
423 |
423 |
cable |
423 |
2530 |
Repeat for the desired number of repetitions. |
423 |
| 424 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif |
cable wrist curl |
821 |
biceps |
424 |
424 |
cable |
424 |
2531 |
Attach a straight bar to a low pulley cable machine. |
424 |
| 424 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif |
cable wrist curl |
822 |
brachialis |
424 |
424 |
cable |
424 |
2531 |
Attach a straight bar to a low pulley cable machine. |
424 |
| 424 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif |
cable wrist curl |
821 |
biceps |
424 |
424 |
cable |
424 |
2532 |
Stand facing the machine with your feet shoulder-width apart. |
424 |
| 424 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif |
cable wrist curl |
822 |
brachialis |
424 |
424 |
cable |
424 |
2532 |
Stand facing the machine with your feet shoulder-width apart. |
424 |
| 424 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif |
cable wrist curl |
821 |
biceps |
424 |
424 |
cable |
424 |
2533 |
Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart. |
424 |
| 424 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif |
cable wrist curl |
822 |
brachialis |
424 |
424 |
cable |
424 |
2533 |
Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart. |
424 |
| 424 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif |
cable wrist curl |
821 |
biceps |
424 |
424 |
cable |
424 |
2534 |
Rest your forearms on a bench or pad, with your wrists hanging off the edge. |
424 |
| 424 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif |
cable wrist curl |
822 |
brachialis |
424 |
424 |
cable |
424 |
2534 |
Rest your forearms on a bench or pad, with your wrists hanging off the edge. |
424 |
| 424 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif |
cable wrist curl |
821 |
biceps |
424 |
424 |
cable |
424 |
2535 |
Keeping your forearms stationary, exhale and curl your wrists upward as far as possible. |
424 |
| 424 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif |
cable wrist curl |
822 |
brachialis |
424 |
424 |
cable |
424 |
2535 |
Keeping your forearms stationary, exhale and curl your wrists upward as far as possible. |
424 |
| 424 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif |
cable wrist curl |
821 |
biceps |
424 |
424 |
cable |
424 |
2536 |
Pause for a moment at the top, then inhale and slowly lower the bar back to the starting position. |
424 |
| 424 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif |
cable wrist curl |
822 |
brachialis |
424 |
424 |
cable |
424 |
2536 |
Pause for a moment at the top, then inhale and slowly lower the bar back to the starting position. |
424 |
| 424 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif |
cable wrist curl |
821 |
biceps |
424 |
424 |
cable |
424 |
2537 |
Repeat for the desired number of repetitions. |
424 |
| 424 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\cable wrist curl.gif |
cable wrist curl |
822 |
brachialis |
424 |
424 |
cable |
424 |
2537 |
Repeat for the desired number of repetitions. |
424 |
| 425 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\calf push stretch with hands against wall.gif |
calf push stretch with hands against wall |
823 |
hamstrings |
425 |
425 |
body weight |
425 |
2538 |
Stand facing a wall with your feet hip-width apart. |
425 |
| 425 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\calf push stretch with hands against wall.gif |
calf push stretch with hands against wall |
823 |
hamstrings |
425 |
425 |
body weight |
425 |
2539 |
Place your hands against the wall at shoulder height. |
425 |
| 425 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\calf push stretch with hands against wall.gif |
calf push stretch with hands against wall |
823 |
hamstrings |
425 |
425 |
body weight |
425 |
2540 |
Step back with one foot, keeping your heel on the ground and your leg straight. |
425 |
| 425 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\calf push stretch with hands against wall.gif |
calf push stretch with hands against wall |
823 |
hamstrings |
425 |
425 |
body weight |
425 |
2541 |
Bend your front knee slightly and lean forward, feeling a stretch in your calf. |
425 |
| 425 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\calf push stretch with hands against wall.gif |
calf push stretch with hands against wall |
823 |
hamstrings |
425 |
425 |
body weight |
425 |
2542 |
Hold the stretch for 20-30 seconds. |
425 |
| 425 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\calf push stretch with hands against wall.gif |
calf push stretch with hands against wall |
823 |
hamstrings |
425 |
425 |
body weight |
425 |
2543 |
Switch legs and repeat the stretch. |
425 |
| 426 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with hands against wall.gif |
calf stretch with hands against wall |
824 |
hamstrings |
426 |
426 |
body weight |
426 |
2544 |
Stand facing a wall with your feet hip-width apart. |
426 |
| 426 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with hands against wall.gif |
calf stretch with hands against wall |
824 |
hamstrings |
426 |
426 |
body weight |
426 |
2545 |
Place your hands against the wall at shoulder height. |
426 |
| 426 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with hands against wall.gif |
calf stretch with hands against wall |
824 |
hamstrings |
426 |
426 |
body weight |
426 |
2546 |
Step your right foot back, keeping your heel on the ground and your leg straight. |
426 |
| 426 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with hands against wall.gif |
calf stretch with hands against wall |
824 |
hamstrings |
426 |
426 |
body weight |
426 |
2547 |
Bend your left knee and lean forward, keeping your back leg straight and your heel on the ground. |
426 |
| 426 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with hands against wall.gif |
calf stretch with hands against wall |
824 |
hamstrings |
426 |
426 |
body weight |
426 |
2548 |
Hold the stretch for 20-30 seconds. |
426 |
| 426 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with hands against wall.gif |
calf stretch with hands against wall |
824 |
hamstrings |
426 |
426 |
body weight |
426 |
2549 |
Switch legs and repeat the stretch. |
426 |
| 427 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with rope.gif |
calf stretch with rope |
825 |
hamstrings |
427 |
427 |
rope |
427 |
2550 |
Stand facing a wall or sturdy object with your feet hip-width apart. |
427 |
| 427 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with rope.gif |
calf stretch with rope |
825 |
hamstrings |
427 |
427 |
rope |
427 |
2551 |
Hold the ends of the rope in each hand and place the middle of the rope around the ball of your right foot. |
427 |
| 427 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with rope.gif |
calf stretch with rope |
825 |
hamstrings |
427 |
427 |
rope |
427 |
2552 |
Step back with your left foot, keeping your heel on the ground and your leg straight. |
427 |
| 427 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with rope.gif |
calf stretch with rope |
825 |
hamstrings |
427 |
427 |
rope |
427 |
2553 |
Lean forward, keeping your back straight, and gently pull on the rope to stretch your calf. |
427 |
| 427 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with rope.gif |
calf stretch with rope |
825 |
hamstrings |
427 |
427 |
rope |
427 |
2554 |
Hold the stretch for 20-30 seconds, then release. |
427 |
| 427 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\calf stretch with rope.gif |
calf stretch with rope |
825 |
hamstrings |
427 |
427 |
rope |
427 |
2555 |
Repeat on the other leg. |
427 |
| 428 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cambered bar lying row.gif |
cambered bar lying row |
826 |
biceps |
428 |
428 |
barbell |
428 |
2556 |
Set up a barbell on the floor and lie face down on a bench with your chest just off the edge. |
428 |
| 428 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cambered bar lying row.gif |
cambered bar lying row |
827 |
forearms |
428 |
428 |
barbell |
428 |
2556 |
Set up a barbell on the floor and lie face down on a bench with your chest just off the edge. |
428 |
| 428 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cambered bar lying row.gif |
cambered bar lying row |
826 |
biceps |
428 |
428 |
barbell |
428 |
2557 |
Reach down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart. |
428 |
| 428 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cambered bar lying row.gif |
cambered bar lying row |
827 |
forearms |
428 |
428 |
barbell |
428 |
2557 |
Reach down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart. |
428 |
| 428 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cambered bar lying row.gif |
cambered bar lying row |
826 |
biceps |
428 |
428 |
barbell |
428 |
2558 |
With your legs straight and feet on the ground, lift the barbell off the floor by extending your arms. |
428 |
| 428 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cambered bar lying row.gif |
cambered bar lying row |
827 |
forearms |
428 |
428 |
barbell |
428 |
2558 |
With your legs straight and feet on the ground, lift the barbell off the floor by extending your arms. |
428 |
| 428 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cambered bar lying row.gif |
cambered bar lying row |
826 |
biceps |
428 |
428 |
barbell |
428 |
2559 |
Pull the barbell towards your chest, squeezing your shoulder blades together. |
428 |
| 428 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cambered bar lying row.gif |
cambered bar lying row |
827 |
forearms |
428 |
428 |
barbell |
428 |
2559 |
Pull the barbell towards your chest, squeezing your shoulder blades together. |
428 |
| 428 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cambered bar lying row.gif |
cambered bar lying row |
826 |
biceps |
428 |
428 |
barbell |
428 |
2560 |
Lower the barbell back down to the starting position and repeat for the desired number of repetitions. |
428 |
| 428 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\cambered bar lying row.gif |
cambered bar lying row |
827 |
forearms |
428 |
428 |
barbell |
428 |
2560 |
Lower the barbell back down to the starting position and repeat for the desired number of repetitions. |
428 |
| 429 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\captains chair straight leg raise.gif |
captains chair straight leg raise |
828 |
hip flexors |
429 |
429 |
body weight |
429 |
2561 |
Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads. |
429 |
| 429 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\captains chair straight leg raise.gif |
captains chair straight leg raise |
828 |
hip flexors |
429 |
429 |
body weight |
429 |
2562 |
Keep your upper body stable and your back straight. |
429 |
| 429 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\captains chair straight leg raise.gif |
captains chair straight leg raise |
828 |
hip flexors |
429 |
429 |
body weight |
429 |
2563 |
Engage your abs and lift your legs up in front of you, keeping them straight. |
429 |
| 429 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\captains chair straight leg raise.gif |
captains chair straight leg raise |
828 |
hip flexors |
429 |
429 |
body weight |
429 |
2564 |
Continue lifting until your legs are parallel to the ground or as high as you can comfortably go. |
429 |
| 429 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\captains chair straight leg raise.gif |
captains chair straight leg raise |
828 |
hip flexors |
429 |
429 |
body weight |
429 |
2565 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
429 |
| 429 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\captains chair straight leg raise.gif |
captains chair straight leg raise |
828 |
hip flexors |
429 |
429 |
body weight |
429 |
2566 |
Repeat for the desired number of repetitions. |
429 |
| 430 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\chair leg extended stretch.gif |
chair leg extended stretch |
829 |
hamstrings |
430 |
430 |
body weight |
430 |
2567 |
Sit on the edge of a chair with your back straight and feet flat on the ground. |
430 |
| 430 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\chair leg extended stretch.gif |
chair leg extended stretch |
830 |
calves |
430 |
430 |
body weight |
430 |
2567 |
Sit on the edge of a chair with your back straight and feet flat on the ground. |
430 |
| 430 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\chair leg extended stretch.gif |
chair leg extended stretch |
829 |
hamstrings |
430 |
430 |
body weight |
430 |
2568 |
Extend one leg straight out in front of you, keeping your heel on the ground. |
430 |
| 430 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\chair leg extended stretch.gif |
chair leg extended stretch |
830 |
calves |
430 |
430 |
body weight |
430 |
2568 |
Extend one leg straight out in front of you, keeping your heel on the ground. |
430 |
| 430 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\chair leg extended stretch.gif |
chair leg extended stretch |
829 |
hamstrings |
430 |
430 |
body weight |
430 |
2569 |
Lean forward slightly, feeling a stretch in your quadriceps. |
430 |
| 430 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\chair leg extended stretch.gif |
chair leg extended stretch |
830 |
calves |
430 |
430 |
body weight |
430 |
2569 |
Lean forward slightly, feeling a stretch in your quadriceps. |
430 |
| 430 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\chair leg extended stretch.gif |
chair leg extended stretch |
829 |
hamstrings |
430 |
430 |
body weight |
430 |
2570 |
Hold this position for 20-30 seconds. |
430 |
| 430 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\chair leg extended stretch.gif |
chair leg extended stretch |
830 |
calves |
430 |
430 |
body weight |
430 |
2570 |
Hold this position for 20-30 seconds. |
430 |
| 430 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\chair leg extended stretch.gif |
chair leg extended stretch |
829 |
hamstrings |
430 |
430 |
body weight |
430 |
2571 |
Switch legs and repeat the stretch. |
430 |
| 430 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\chair leg extended stretch.gif |
chair leg extended stretch |
830 |
calves |
430 |
430 |
body weight |
430 |
2571 |
Switch legs and repeat the stretch. |
430 |
| 431 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest and front of shoulder stretch.gif |
chest and front of shoulder stretch |
831 |
deltoids |
431 |
431 |
body weight |
431 |
2572 |
Stand tall with your feet shoulder-width apart. |
431 |
| 431 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest and front of shoulder stretch.gif |
chest and front of shoulder stretch |
831 |
deltoids |
431 |
431 |
body weight |
431 |
2573 |
Extend your arms straight out in front of you at shoulder height. |
431 |
| 431 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest and front of shoulder stretch.gif |
chest and front of shoulder stretch |
831 |
deltoids |
431 |
431 |
body weight |
431 |
2574 |
Cross your arms in front of your body, with your right arm on top of your left arm. |
431 |
| 431 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest and front of shoulder stretch.gif |
chest and front of shoulder stretch |
831 |
deltoids |
431 |
431 |
body weight |
431 |
2575 |
Interlace your fingers and press your palms together. |
431 |
| 431 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest and front of shoulder stretch.gif |
chest and front of shoulder stretch |
831 |
deltoids |
431 |
431 |
body weight |
431 |
2576 |
Gently squeeze your shoulder blades together and push your hands forward, feeling a stretch in your chest and front of your shoulders. |
431 |
| 431 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest and front of shoulder stretch.gif |
chest and front of shoulder stretch |
831 |
deltoids |
431 |
431 |
body weight |
431 |
2577 |
Hold the stretch for 20-30 seconds, then release. |
431 |
| 431 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest and front of shoulder stretch.gif |
chest and front of shoulder stretch |
831 |
deltoids |
431 |
431 |
body weight |
431 |
2578 |
Repeat for the desired number of repetitions. |
431 |
| 432 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip.gif |
chest dip |
832 |
triceps |
432 |
432 |
body weight |
432 |
2579 |
Position yourself on parallel bars with your arms fully extended and your body straight. |
432 |
| 432 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip.gif |
chest dip |
833 |
shoulders |
432 |
432 |
body weight |
432 |
2579 |
Position yourself on parallel bars with your arms fully extended and your body straight. |
432 |
| 432 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip.gif |
chest dip |
832 |
triceps |
432 |
432 |
body weight |
432 |
2580 |
Lower your body by bending your elbows until your shoulders are below your elbows. |
432 |
| 432 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip.gif |
chest dip |
833 |
shoulders |
432 |
432 |
body weight |
432 |
2580 |
Lower your body by bending your elbows until your shoulders are below your elbows. |
432 |
| 432 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip.gif |
chest dip |
832 |
triceps |
432 |
432 |
body weight |
432 |
2581 |
Push yourself back up to the starting position by straightening your arms. |
432 |
| 432 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip.gif |
chest dip |
833 |
shoulders |
432 |
432 |
body weight |
432 |
2581 |
Push yourself back up to the starting position by straightening your arms. |
432 |
| 432 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip.gif |
chest dip |
832 |
triceps |
432 |
432 |
body weight |
432 |
2582 |
Repeat for the desired number of repetitions. |
432 |
| 432 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip.gif |
chest dip |
833 |
shoulders |
432 |
432 |
body weight |
432 |
2582 |
Repeat for the desired number of repetitions. |
432 |
| 433 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif |
chest dip (on dip-pull-up cage) |
834 |
triceps |
433 |
433 |
body weight |
433 |
2583 |
Adjust the dip bars to a height that allows you to comfortably grip them. |
433 |
| 433 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif |
chest dip (on dip-pull-up cage) |
835 |
shoulders |
433 |
433 |
body weight |
433 |
2583 |
Adjust the dip bars to a height that allows you to comfortably grip them. |
433 |
| 433 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif |
chest dip (on dip-pull-up cage) |
834 |
triceps |
433 |
433 |
body weight |
433 |
2584 |
Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart. |
433 |
| 433 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif |
chest dip (on dip-pull-up cage) |
835 |
shoulders |
433 |
433 |
body weight |
433 |
2584 |
Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart. |
433 |
| 433 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif |
chest dip (on dip-pull-up cage) |
834 |
triceps |
433 |
433 |
body weight |
433 |
2585 |
Jump up and straighten your arms, supporting your body weight on the bars. |
433 |
| 433 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif |
chest dip (on dip-pull-up cage) |
835 |
shoulders |
433 |
433 |
body weight |
433 |
2585 |
Jump up and straighten your arms, supporting your body weight on the bars. |
433 |
| 433 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif |
chest dip (on dip-pull-up cage) |
834 |
triceps |
433 |
433 |
body weight |
433 |
2586 |
Bend your knees and cross your ankles behind you. |
433 |
| 433 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif |
chest dip (on dip-pull-up cage) |
835 |
shoulders |
433 |
433 |
body weight |
433 |
2586 |
Bend your knees and cross your ankles behind you. |
433 |
| 433 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif |
chest dip (on dip-pull-up cage) |
834 |
triceps |
433 |
433 |
body weight |
433 |
2587 |
Lower your body by bending your elbows, keeping your chest up and your shoulders down. |
433 |
| 433 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif |
chest dip (on dip-pull-up cage) |
835 |
shoulders |
433 |
433 |
body weight |
433 |
2587 |
Lower your body by bending your elbows, keeping your chest up and your shoulders down. |
433 |
| 433 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif |
chest dip (on dip-pull-up cage) |
834 |
triceps |
433 |
433 |
body weight |
433 |
2588 |
Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest. |
433 |
| 433 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif |
chest dip (on dip-pull-up cage) |
835 |
shoulders |
433 |
433 |
body weight |
433 |
2588 |
Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest. |
433 |
| 433 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif |
chest dip (on dip-pull-up cage) |
834 |
triceps |
433 |
433 |
body weight |
433 |
2589 |
Push through your palms and extend your elbows to raise your body back up to the starting position. |
433 |
| 433 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif |
chest dip (on dip-pull-up cage) |
835 |
shoulders |
433 |
433 |
body weight |
433 |
2589 |
Push through your palms and extend your elbows to raise your body back up to the starting position. |
433 |
| 433 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif |
chest dip (on dip-pull-up cage) |
834 |
triceps |
433 |
433 |
body weight |
433 |
2590 |
Repeat for the desired number of repetitions. |
433 |
| 433 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip (on dip-pull-up cage).gif |
chest dip (on dip-pull-up cage) |
835 |
shoulders |
433 |
433 |
body weight |
433 |
2590 |
Repeat for the desired number of repetitions. |
433 |
| 434 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip on straight bar.gif |
chest dip on straight bar |
836 |
triceps |
434 |
434 |
body weight |
434 |
2591 |
Grab the parallel bars with your palms facing down and your arms fully extended. |
434 |
| 434 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip on straight bar.gif |
chest dip on straight bar |
837 |
shoulders |
434 |
434 |
body weight |
434 |
2591 |
Grab the parallel bars with your palms facing down and your arms fully extended. |
434 |
| 434 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip on straight bar.gif |
chest dip on straight bar |
836 |
triceps |
434 |
434 |
body weight |
434 |
2592 |
Bend your knees and cross your ankles. |
434 |
| 434 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip on straight bar.gif |
chest dip on straight bar |
837 |
shoulders |
434 |
434 |
body weight |
434 |
2592 |
Bend your knees and cross your ankles. |
434 |
| 434 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip on straight bar.gif |
chest dip on straight bar |
836 |
triceps |
434 |
434 |
body weight |
434 |
2593 |
Lower your body by bending your arms until your shoulders are below your elbows. |
434 |
| 434 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip on straight bar.gif |
chest dip on straight bar |
837 |
shoulders |
434 |
434 |
body weight |
434 |
2593 |
Lower your body by bending your arms until your shoulders are below your elbows. |
434 |
| 434 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip on straight bar.gif |
chest dip on straight bar |
836 |
triceps |
434 |
434 |
body weight |
434 |
2594 |
Push yourself back up to the starting position by straightening your arms. |
434 |
| 434 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip on straight bar.gif |
chest dip on straight bar |
837 |
shoulders |
434 |
434 |
body weight |
434 |
2594 |
Push yourself back up to the starting position by straightening your arms. |
434 |
| 434 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip on straight bar.gif |
chest dip on straight bar |
836 |
triceps |
434 |
434 |
body weight |
434 |
2595 |
Repeat for the desired number of repetitions. |
434 |
| 434 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest dip on straight bar.gif |
chest dip on straight bar |
837 |
shoulders |
434 |
434 |
body weight |
434 |
2595 |
Repeat for the desired number of repetitions. |
434 |
| 435 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest stretch with exercise ball.gif |
chest stretch with exercise ball |
838 |
shoulders |
435 |
435 |
stability ball |
435 |
2596 |
Sit on the stability ball with your feet flat on the ground and your back straight. |
435 |
| 435 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest stretch with exercise ball.gif |
chest stretch with exercise ball |
839 |
triceps |
435 |
435 |
stability ball |
435 |
2596 |
Sit on the stability ball with your feet flat on the ground and your back straight. |
435 |
| 435 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest stretch with exercise ball.gif |
chest stretch with exercise ball |
838 |
shoulders |
435 |
435 |
stability ball |
435 |
2597 |
Hold the exercise ball with both hands and extend your arms straight out in front of you. |
435 |
| 435 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest stretch with exercise ball.gif |
chest stretch with exercise ball |
839 |
triceps |
435 |
435 |
stability ball |
435 |
2597 |
Hold the exercise ball with both hands and extend your arms straight out in front of you. |
435 |
| 435 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest stretch with exercise ball.gif |
chest stretch with exercise ball |
838 |
shoulders |
435 |
435 |
stability ball |
435 |
2598 |
Slowly bring the exercise ball towards your chest, feeling a stretch in your chest muscles. |
435 |
| 435 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest stretch with exercise ball.gif |
chest stretch with exercise ball |
839 |
triceps |
435 |
435 |
stability ball |
435 |
2598 |
Slowly bring the exercise ball towards your chest, feeling a stretch in your chest muscles. |
435 |
| 435 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest stretch with exercise ball.gif |
chest stretch with exercise ball |
838 |
shoulders |
435 |
435 |
stability ball |
435 |
2599 |
Hold the stretch for a few seconds, then slowly return to the starting position. |
435 |
| 435 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest stretch with exercise ball.gif |
chest stretch with exercise ball |
839 |
triceps |
435 |
435 |
stability ball |
435 |
2599 |
Hold the stretch for a few seconds, then slowly return to the starting position. |
435 |
| 435 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest stretch with exercise ball.gif |
chest stretch with exercise ball |
838 |
shoulders |
435 |
435 |
stability ball |
435 |
2600 |
Repeat for the desired number of repetitions. |
435 |
| 435 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest stretch with exercise ball.gif |
chest stretch with exercise ball |
839 |
triceps |
435 |
435 |
stability ball |
435 |
2600 |
Repeat for the desired number of repetitions. |
435 |
| 436 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif |
chest tap push-up (male) |
840 |
triceps |
436 |
436 |
body weight |
436 |
2601 |
Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line. |
436 |
| 436 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif |
chest tap push-up (male) |
841 |
shoulders |
436 |
436 |
body weight |
436 |
2601 |
Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line. |
436 |
| 436 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif |
chest tap push-up (male) |
840 |
triceps |
436 |
436 |
body weight |
436 |
2602 |
Lower your body towards the ground by bending your elbows, keeping them close to your sides. |
436 |
| 436 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif |
chest tap push-up (male) |
841 |
shoulders |
436 |
436 |
body weight |
436 |
2602 |
Lower your body towards the ground by bending your elbows, keeping them close to your sides. |
436 |
| 436 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif |
chest tap push-up (male) |
840 |
triceps |
436 |
436 |
body weight |
436 |
2603 |
As you lower yourself, tap your chest with your right hand. |
436 |
| 436 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif |
chest tap push-up (male) |
841 |
shoulders |
436 |
436 |
body weight |
436 |
2603 |
As you lower yourself, tap your chest with your right hand. |
436 |
| 436 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif |
chest tap push-up (male) |
840 |
triceps |
436 |
436 |
body weight |
436 |
2604 |
Push yourself back up to the starting position. |
436 |
| 436 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif |
chest tap push-up (male) |
841 |
shoulders |
436 |
436 |
body weight |
436 |
2604 |
Push yourself back up to the starting position. |
436 |
| 436 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif |
chest tap push-up (male) |
840 |
triceps |
436 |
436 |
body weight |
436 |
2605 |
Repeat the movement, this time tapping your chest with your left hand. |
436 |
| 436 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif |
chest tap push-up (male) |
841 |
shoulders |
436 |
436 |
body weight |
436 |
2605 |
Repeat the movement, this time tapping your chest with your left hand. |
436 |
| 436 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif |
chest tap push-up (male) |
840 |
triceps |
436 |
436 |
body weight |
436 |
2606 |
Continue alternating sides for the desired number of repetitions. |
436 |
| 436 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\chest tap push-up (male).gif |
chest tap push-up (male) |
841 |
shoulders |
436 |
436 |
body weight |
436 |
2606 |
Continue alternating sides for the desired number of repetitions. |
436 |
| 437 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\chin-up.gif |
chin-up |
842 |
biceps |
437 |
437 |
body weight |
437 |
2607 |
Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart. |
437 |
| 437 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\chin-up.gif |
chin-up |
843 |
forearms |
437 |
437 |
body weight |
437 |
2607 |
Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart. |
437 |
| 437 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\chin-up.gif |
chin-up |
842 |
biceps |
437 |
437 |
body weight |
437 |
2608 |
Engage your core and pull your body up towards the bar, leading with your chest. |
437 |
| 437 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\chin-up.gif |
chin-up |
843 |
forearms |
437 |
437 |
body weight |
437 |
2608 |
Engage your core and pull your body up towards the bar, leading with your chest. |
437 |
| 437 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\chin-up.gif |
chin-up |
842 |
biceps |
437 |
437 |
body weight |
437 |
2609 |
Continue pulling until your chin is above the bar. |
437 |
| 437 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\chin-up.gif |
chin-up |
843 |
forearms |
437 |
437 |
body weight |
437 |
2609 |
Continue pulling until your chin is above the bar. |
437 |
| 437 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\chin-up.gif |
chin-up |
842 |
biceps |
437 |
437 |
body weight |
437 |
2610 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
437 |
| 437 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\chin-up.gif |
chin-up |
843 |
forearms |
437 |
437 |
body weight |
437 |
2610 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
437 |
| 437 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\chin-up.gif |
chin-up |
842 |
biceps |
437 |
437 |
body weight |
437 |
2611 |
Repeat for the desired number of repetitions. |
437 |
| 437 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\chin-up.gif |
chin-up |
843 |
forearms |
437 |
437 |
body weight |
437 |
2611 |
Repeat for the desired number of repetitions. |
437 |
| 438 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\chin-ups (narrow parallel grip).gif |
chin-ups (narrow parallel grip) |
844 |
biceps |
438 |
438 |
body weight |
438 |
2612 |
Hang from a pull-up bar with a narrow parallel grip, palms facing towards you. |
438 |
| 438 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\chin-ups (narrow parallel grip).gif |
chin-ups (narrow parallel grip) |
845 |
forearms |
438 |
438 |
body weight |
438 |
2612 |
Hang from a pull-up bar with a narrow parallel grip, palms facing towards you. |
438 |
| 438 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\chin-ups (narrow parallel grip).gif |
chin-ups (narrow parallel grip) |
844 |
biceps |
438 |
438 |
body weight |
438 |
2613 |
Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body. |
438 |
| 438 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\chin-ups (narrow parallel grip).gif |
chin-ups (narrow parallel grip) |
845 |
forearms |
438 |
438 |
body weight |
438 |
2613 |
Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body. |
438 |
| 438 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\chin-ups (narrow parallel grip).gif |
chin-ups (narrow parallel grip) |
844 |
biceps |
438 |
438 |
body weight |
438 |
2614 |
Continue pulling until your chin is above the bar. |
438 |
| 438 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\chin-ups (narrow parallel grip).gif |
chin-ups (narrow parallel grip) |
845 |
forearms |
438 |
438 |
body weight |
438 |
2614 |
Continue pulling until your chin is above the bar. |
438 |
| 438 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\chin-ups (narrow parallel grip).gif |
chin-ups (narrow parallel grip) |
844 |
biceps |
438 |
438 |
body weight |
438 |
2615 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
438 |
| 438 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\chin-ups (narrow parallel grip).gif |
chin-ups (narrow parallel grip) |
845 |
forearms |
438 |
438 |
body weight |
438 |
2615 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
438 |
| 438 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\chin-ups (narrow parallel grip).gif |
chin-ups (narrow parallel grip) |
844 |
biceps |
438 |
438 |
body weight |
438 |
2616 |
Repeat for the desired number of repetitions. |
438 |
| 438 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\chin-ups (narrow parallel grip).gif |
chin-ups (narrow parallel grip) |
845 |
forearms |
438 |
438 |
body weight |
438 |
2616 |
Repeat for the desired number of repetitions. |
438 |
| 439 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\circles knee stretch.gif |
circles knee stretch |
846 |
hamstrings |
439 |
439 |
body weight |
439 |
2617 |
Stand with your feet shoulder-width apart and your hands on your hips. |
439 |
| 439 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\circles knee stretch.gif |
circles knee stretch |
847 |
quadriceps |
439 |
439 |
body weight |
439 |
2617 |
Stand with your feet shoulder-width apart and your hands on your hips. |
439 |
| 439 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\circles knee stretch.gif |
circles knee stretch |
846 |
hamstrings |
439 |
439 |
body weight |
439 |
2618 |
Bend your knees slightly and lift your heels off the ground, balancing on the balls of your feet. |
439 |
| 439 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\circles knee stretch.gif |
circles knee stretch |
847 |
quadriceps |
439 |
439 |
body weight |
439 |
2618 |
Bend your knees slightly and lift your heels off the ground, balancing on the balls of your feet. |
439 |
| 439 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\circles knee stretch.gif |
circles knee stretch |
846 |
hamstrings |
439 |
439 |
body weight |
439 |
2619 |
Keeping your knees bent, rotate your knees in a circular motion, first clockwise and then counterclockwise. |
439 |
| 439 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\circles knee stretch.gif |
circles knee stretch |
847 |
quadriceps |
439 |
439 |
body weight |
439 |
2619 |
Keeping your knees bent, rotate your knees in a circular motion, first clockwise and then counterclockwise. |
439 |
| 439 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\circles knee stretch.gif |
circles knee stretch |
846 |
hamstrings |
439 |
439 |
body weight |
439 |
2620 |
Perform the movement for the desired number of repetitions. |
439 |
| 439 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\circles knee stretch.gif |
circles knee stretch |
847 |
quadriceps |
439 |
439 |
body weight |
439 |
2620 |
Perform the movement for the desired number of repetitions. |
439 |
| 440 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clap push up.gif |
clap push up |
848 |
triceps |
440 |
440 |
body weight |
440 |
2621 |
Start in a high plank position with your hands slightly wider than shoulder-width apart. |
440 |
| 440 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clap push up.gif |
clap push up |
849 |
shoulders |
440 |
440 |
body weight |
440 |
2621 |
Start in a high plank position with your hands slightly wider than shoulder-width apart. |
440 |
| 440 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clap push up.gif |
clap push up |
848 |
triceps |
440 |
440 |
body weight |
440 |
2622 |
Lower your body towards the ground by bending your elbows, keeping your core engaged. |
440 |
| 440 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clap push up.gif |
clap push up |
849 |
shoulders |
440 |
440 |
body weight |
440 |
2622 |
Lower your body towards the ground by bending your elbows, keeping your core engaged. |
440 |
| 440 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clap push up.gif |
clap push up |
848 |
triceps |
440 |
440 |
body weight |
440 |
2623 |
Push through your palms explosively to propel your body off the ground. |
440 |
| 440 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clap push up.gif |
clap push up |
849 |
shoulders |
440 |
440 |
body weight |
440 |
2623 |
Push through your palms explosively to propel your body off the ground. |
440 |
| 440 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clap push up.gif |
clap push up |
848 |
triceps |
440 |
440 |
body weight |
440 |
2624 |
While in mid-air, clap your hands together before landing back in the starting position. |
440 |
| 440 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clap push up.gif |
clap push up |
849 |
shoulders |
440 |
440 |
body weight |
440 |
2624 |
While in mid-air, clap your hands together before landing back in the starting position. |
440 |
| 440 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clap push up.gif |
clap push up |
848 |
triceps |
440 |
440 |
body weight |
440 |
2625 |
Repeat for the desired number of repetitions. |
440 |
| 440 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clap push up.gif |
clap push up |
849 |
shoulders |
440 |
440 |
body weight |
440 |
2625 |
Repeat for the desired number of repetitions. |
440 |
| 441 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif |
clock push-up |
850 |
triceps |
441 |
441 |
body weight |
441 |
2626 |
Start in a high plank position with your hands directly under your shoulders and your body in a straight line. |
441 |
| 441 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif |
clock push-up |
851 |
shoulders |
441 |
441 |
body weight |
441 |
2626 |
Start in a high plank position with your hands directly under your shoulders and your body in a straight line. |
441 |
| 441 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif |
clock push-up |
852 |
core |
441 |
441 |
body weight |
441 |
2626 |
Start in a high plank position with your hands directly under your shoulders and your body in a straight line. |
441 |
| 441 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif |
clock push-up |
850 |
triceps |
441 |
441 |
body weight |
441 |
2627 |
Lower your body towards the ground by bending your elbows, keeping them close to your sides. |
441 |
| 441 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif |
clock push-up |
851 |
shoulders |
441 |
441 |
body weight |
441 |
2627 |
Lower your body towards the ground by bending your elbows, keeping them close to your sides. |
441 |
| 441 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif |
clock push-up |
852 |
core |
441 |
441 |
body weight |
441 |
2627 |
Lower your body towards the ground by bending your elbows, keeping them close to your sides. |
441 |
| 441 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif |
clock push-up |
850 |
triceps |
441 |
441 |
body weight |
441 |
2628 |
As you lower, rotate your body to the left, extending your left arm straight out to the side. |
441 |
| 441 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif |
clock push-up |
851 |
shoulders |
441 |
441 |
body weight |
441 |
2628 |
As you lower, rotate your body to the left, extending your left arm straight out to the side. |
441 |
| 441 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif |
clock push-up |
852 |
core |
441 |
441 |
body weight |
441 |
2628 |
As you lower, rotate your body to the left, extending your left arm straight out to the side. |
441 |
| 441 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif |
clock push-up |
850 |
triceps |
441 |
441 |
body weight |
441 |
2629 |
Push back up to the starting position, while rotating your body to the center. |
441 |
| 441 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif |
clock push-up |
851 |
shoulders |
441 |
441 |
body weight |
441 |
2629 |
Push back up to the starting position, while rotating your body to the center. |
441 |
| 441 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif |
clock push-up |
852 |
core |
441 |
441 |
body weight |
441 |
2629 |
Push back up to the starting position, while rotating your body to the center. |
441 |
| 441 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif |
clock push-up |
850 |
triceps |
441 |
441 |
body weight |
441 |
2630 |
Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side. |
441 |
| 441 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif |
clock push-up |
851 |
shoulders |
441 |
441 |
body weight |
441 |
2630 |
Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side. |
441 |
| 441 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif |
clock push-up |
852 |
core |
441 |
441 |
body weight |
441 |
2630 |
Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side. |
441 |
| 441 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif |
clock push-up |
850 |
triceps |
441 |
441 |
body weight |
441 |
2631 |
Continue alternating sides with each repetition. |
441 |
| 441 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif |
clock push-up |
851 |
shoulders |
441 |
441 |
body weight |
441 |
2631 |
Continue alternating sides with each repetition. |
441 |
| 441 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\clock push-up.gif |
clock push-up |
852 |
core |
441 |
441 |
body weight |
441 |
2631 |
Continue alternating sides with each repetition. |
441 |
| 442 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif |
close grip chin-up |
853 |
biceps |
442 |
442 |
body weight |
442 |
2632 |
Grab the pull-up bar with your palms facing towards you and your hands shoulder-width apart. |
442 |
| 442 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif |
close grip chin-up |
854 |
forearms |
442 |
442 |
body weight |
442 |
2632 |
Grab the pull-up bar with your palms facing towards you and your hands shoulder-width apart. |
442 |
| 442 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif |
close grip chin-up |
853 |
biceps |
442 |
442 |
body weight |
442 |
2633 |
Hang from the bar with your arms fully extended and your feet off the ground. |
442 |
| 442 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif |
close grip chin-up |
854 |
forearms |
442 |
442 |
body weight |
442 |
2633 |
Hang from the bar with your arms fully extended and your feet off the ground. |
442 |
| 442 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif |
close grip chin-up |
853 |
biceps |
442 |
442 |
body weight |
442 |
2634 |
Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body. |
442 |
| 442 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif |
close grip chin-up |
854 |
forearms |
442 |
442 |
body weight |
442 |
2634 |
Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body. |
442 |
| 442 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif |
close grip chin-up |
853 |
biceps |
442 |
442 |
body weight |
442 |
2635 |
Continue pulling until your chin is above the bar. |
442 |
| 442 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif |
close grip chin-up |
854 |
forearms |
442 |
442 |
body weight |
442 |
2635 |
Continue pulling until your chin is above the bar. |
442 |
| 442 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif |
close grip chin-up |
853 |
biceps |
442 |
442 |
body weight |
442 |
2636 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
442 |
| 442 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif |
close grip chin-up |
854 |
forearms |
442 |
442 |
body weight |
442 |
2636 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
442 |
| 442 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif |
close grip chin-up |
853 |
biceps |
442 |
442 |
body weight |
442 |
2637 |
Repeat for the desired number of repetitions. |
442 |
| 442 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\close grip chin-up.gif |
close grip chin-up |
854 |
forearms |
442 |
442 |
body weight |
442 |
2637 |
Repeat for the desired number of repetitions. |
442 |
| 443 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up.gif |
close-grip push-up |
855 |
chest |
443 |
443 |
body weight |
443 |
2638 |
Start in a high plank position with your hands placed close together, directly under your shoulders. |
443 |
| 443 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up.gif |
close-grip push-up |
856 |
shoulders |
443 |
443 |
body weight |
443 |
2638 |
Start in a high plank position with your hands placed close together, directly under your shoulders. |
443 |
| 443 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up.gif |
close-grip push-up |
855 |
chest |
443 |
443 |
body weight |
443 |
2639 |
Engage your core and lower your body towards the ground, keeping your elbows close to your sides. |
443 |
| 443 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up.gif |
close-grip push-up |
856 |
shoulders |
443 |
443 |
body weight |
443 |
2639 |
Engage your core and lower your body towards the ground, keeping your elbows close to your sides. |
443 |
| 443 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up.gif |
close-grip push-up |
855 |
chest |
443 |
443 |
body weight |
443 |
2640 |
Push through your palms to extend your arms and return to the starting position. |
443 |
| 443 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up.gif |
close-grip push-up |
856 |
shoulders |
443 |
443 |
body weight |
443 |
2640 |
Push through your palms to extend your arms and return to the starting position. |
443 |
| 443 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up.gif |
close-grip push-up |
855 |
chest |
443 |
443 |
body weight |
443 |
2641 |
Repeat for the desired number of repetitions. |
443 |
| 443 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up.gif |
close-grip push-up |
856 |
shoulders |
443 |
443 |
body weight |
443 |
2641 |
Repeat for the desired number of repetitions. |
443 |
| 444 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up (on knees).gif |
close-grip push-up (on knees) |
857 |
chest |
444 |
444 |
body weight |
444 |
2642 |
Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. |
444 |
| 444 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up (on knees).gif |
close-grip push-up (on knees) |
858 |
shoulders |
444 |
444 |
body weight |
444 |
2642 |
Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. |
444 |
| 444 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up (on knees).gif |
close-grip push-up (on knees) |
857 |
chest |
444 |
444 |
body weight |
444 |
2643 |
Lower your upper body towards the ground by bending your elbows, keeping them close to your sides. |
444 |
| 444 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up (on knees).gif |
close-grip push-up (on knees) |
858 |
shoulders |
444 |
444 |
body weight |
444 |
2643 |
Lower your upper body towards the ground by bending your elbows, keeping them close to your sides. |
444 |
| 444 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up (on knees).gif |
close-grip push-up (on knees) |
857 |
chest |
444 |
444 |
body weight |
444 |
2644 |
Pause for a moment when your chest is just above the ground. |
444 |
| 444 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up (on knees).gif |
close-grip push-up (on knees) |
858 |
shoulders |
444 |
444 |
body weight |
444 |
2644 |
Pause for a moment when your chest is just above the ground. |
444 |
| 444 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up (on knees).gif |
close-grip push-up (on knees) |
857 |
chest |
444 |
444 |
body weight |
444 |
2645 |
Push through your palms to straighten your arms and return to the starting position. |
444 |
| 444 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up (on knees).gif |
close-grip push-up (on knees) |
858 |
shoulders |
444 |
444 |
body weight |
444 |
2645 |
Push through your palms to straighten your arms and return to the starting position. |
444 |
| 444 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up (on knees).gif |
close-grip push-up (on knees) |
857 |
chest |
444 |
444 |
body weight |
444 |
2646 |
Repeat for the desired number of repetitions. |
444 |
| 444 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\close-grip push-up (on knees).gif |
close-grip push-up (on knees) |
858 |
shoulders |
444 |
444 |
body weight |
444 |
2646 |
Repeat for the desired number of repetitions. |
444 |
| 445 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cocoons.gif |
cocoons |
859 |
hip flexors |
445 |
445 |
body weight |
445 |
2647 |
Lie flat on your back with your knees bent and feet flat on the ground. |
445 |
| 445 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cocoons.gif |
cocoons |
860 |
lower back |
445 |
445 |
body weight |
445 |
2647 |
Lie flat on your back with your knees bent and feet flat on the ground. |
445 |
| 445 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cocoons.gif |
cocoons |
859 |
hip flexors |
445 |
445 |
body weight |
445 |
2648 |
Place your hands behind your head with your elbows pointing outwards. |
445 |
| 445 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cocoons.gif |
cocoons |
860 |
lower back |
445 |
445 |
body weight |
445 |
2648 |
Place your hands behind your head with your elbows pointing outwards. |
445 |
| 445 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cocoons.gif |
cocoons |
859 |
hip flexors |
445 |
445 |
body weight |
445 |
2649 |
Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. |
445 |
| 445 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cocoons.gif |
cocoons |
860 |
lower back |
445 |
445 |
body weight |
445 |
2649 |
Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. |
445 |
| 445 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cocoons.gif |
cocoons |
859 |
hip flexors |
445 |
445 |
body weight |
445 |
2650 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
445 |
| 445 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cocoons.gif |
cocoons |
860 |
lower back |
445 |
445 |
body weight |
445 |
2650 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
445 |
| 445 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cocoons.gif |
cocoons |
859 |
hip flexors |
445 |
445 |
body weight |
445 |
2651 |
Repeat for the desired number of repetitions. |
445 |
| 445 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cocoons.gif |
cocoons |
860 |
lower back |
445 |
445 |
body weight |
445 |
2651 |
Repeat for the desired number of repetitions. |
445 |
| 446 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crab twist toe touch.gif |
crab twist toe touch |
861 |
obliques |
446 |
446 |
body weight |
446 |
2652 |
Start by sitting on the ground with your knees bent and feet flat on the floor. |
446 |
| 446 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crab twist toe touch.gif |
crab twist toe touch |
862 |
hip flexors |
446 |
446 |
body weight |
446 |
2652 |
Start by sitting on the ground with your knees bent and feet flat on the floor. |
446 |
| 446 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crab twist toe touch.gif |
crab twist toe touch |
861 |
obliques |
446 |
446 |
body weight |
446 |
2653 |
Place your hands behind you, fingers pointing towards your feet, and lift your hips off the ground. |
446 |
| 446 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crab twist toe touch.gif |
crab twist toe touch |
862 |
hip flexors |
446 |
446 |
body weight |
446 |
2653 |
Place your hands behind you, fingers pointing towards your feet, and lift your hips off the ground. |
446 |
| 446 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crab twist toe touch.gif |
crab twist toe touch |
861 |
obliques |
446 |
446 |
body weight |
446 |
2654 |
Extend one leg straight out in front of you while simultaneously reaching your opposite hand towards your toes. |
446 |
| 446 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crab twist toe touch.gif |
crab twist toe touch |
862 |
hip flexors |
446 |
446 |
body weight |
446 |
2654 |
Extend one leg straight out in front of you while simultaneously reaching your opposite hand towards your toes. |
446 |
| 446 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crab twist toe touch.gif |
crab twist toe touch |
861 |
obliques |
446 |
446 |
body weight |
446 |
2655 |
Return to the starting position and repeat on the other side. |
446 |
| 446 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crab twist toe touch.gif |
crab twist toe touch |
862 |
hip flexors |
446 |
446 |
body weight |
446 |
2655 |
Return to the starting position and repeat on the other side. |
446 |
| 446 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crab twist toe touch.gif |
crab twist toe touch |
861 |
obliques |
446 |
446 |
body weight |
446 |
2656 |
Continue alternating sides for the desired number of repetitions. |
446 |
| 446 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crab twist toe touch.gif |
crab twist toe touch |
862 |
hip flexors |
446 |
446 |
body weight |
446 |
2656 |
Continue alternating sides for the desired number of repetitions. |
446 |
| 447 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cross body crunch.gif |
cross body crunch |
863 |
obliques |
447 |
447 |
body weight |
447 |
2657 |
Lie flat on your back with your knees bent and feet flat on the ground. |
447 |
| 447 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cross body crunch.gif |
cross body crunch |
863 |
obliques |
447 |
447 |
body weight |
447 |
2658 |
Place your hands behind your head with your elbows pointing outwards. |
447 |
| 447 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cross body crunch.gif |
cross body crunch |
863 |
obliques |
447 |
447 |
body weight |
447 |
2659 |
Engaging your abs, lift your upper body off the ground and twist to bring your right elbow towards your left knee. |
447 |
| 447 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cross body crunch.gif |
cross body crunch |
863 |
obliques |
447 |
447 |
body weight |
447 |
2660 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
447 |
| 447 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cross body crunch.gif |
cross body crunch |
863 |
obliques |
447 |
447 |
body weight |
447 |
2661 |
Repeat on the other side, bringing your left elbow towards your right knee. |
447 |
| 447 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\cross body crunch.gif |
cross body crunch |
863 |
obliques |
447 |
447 |
body weight |
447 |
2662 |
Repeat for the desired number of repetitions. |
447 |
| 448 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (hands overhead).gif |
crunch (hands overhead) |
864 |
hip flexors |
448 |
448 |
body weight |
448 |
2663 |
Lie flat on your back with your knees bent and feet flat on the ground. |
448 |
| 448 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (hands overhead).gif |
crunch (hands overhead) |
864 |
hip flexors |
448 |
448 |
body weight |
448 |
2664 |
Extend your arms straight above your head. |
448 |
| 448 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (hands overhead).gif |
crunch (hands overhead) |
864 |
hip flexors |
448 |
448 |
body weight |
448 |
2665 |
Engaging your abs, lift your upper body off the ground, curling forward towards your knees. |
448 |
| 448 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (hands overhead).gif |
crunch (hands overhead) |
864 |
hip flexors |
448 |
448 |
body weight |
448 |
2666 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
448 |
| 448 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (hands overhead).gif |
crunch (hands overhead) |
864 |
hip flexors |
448 |
448 |
body weight |
448 |
2667 |
Repeat for the desired number of repetitions. |
448 |
| 449 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball).gif |
crunch (on stability ball) |
865 |
hip flexors |
449 |
449 |
stability ball |
449 |
2668 |
Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
449 |
| 449 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball).gif |
crunch (on stability ball) |
865 |
hip flexors |
449 |
449 |
stability ball |
449 |
2669 |
Lie back on the ball until your lower back is supported and your upper body is parallel to the floor. |
449 |
| 449 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball).gif |
crunch (on stability ball) |
865 |
hip flexors |
449 |
449 |
stability ball |
449 |
2670 |
Place your hands behind your head or across your chest. |
449 |
| 449 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball).gif |
crunch (on stability ball) |
865 |
hip flexors |
449 |
449 |
stability ball |
449 |
2671 |
Engage your abs and lift your upper body towards your knees, curling your torso forward. |
449 |
| 449 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball).gif |
crunch (on stability ball) |
865 |
hip flexors |
449 |
449 |
stability ball |
449 |
2672 |
Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position. |
449 |
| 449 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball).gif |
crunch (on stability ball) |
865 |
hip flexors |
449 |
449 |
stability ball |
449 |
2673 |
Repeat for the desired number of repetitions. |
449 |
| 450 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball, arms straight).gif |
crunch (on stability ball, arms straight) |
866 |
hip flexors |
450 |
450 |
stability ball |
450 |
2674 |
Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
450 |
| 450 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball, arms straight).gif |
crunch (on stability ball, arms straight) |
866 |
hip flexors |
450 |
450 |
stability ball |
450 |
2675 |
Lie back on the ball until your lower back is supported and your upper body is parallel to the floor. |
450 |
| 450 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball, arms straight).gif |
crunch (on stability ball, arms straight) |
866 |
hip flexors |
450 |
450 |
stability ball |
450 |
2676 |
Place your hands behind your head or cross them over your chest. |
450 |
| 450 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball, arms straight).gif |
crunch (on stability ball, arms straight) |
866 |
hip flexors |
450 |
450 |
stability ball |
450 |
2677 |
Engage your abs and lift your upper body off the ball, curling your shoulders towards your hips. |
450 |
| 450 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball, arms straight).gif |
crunch (on stability ball, arms straight) |
866 |
hip flexors |
450 |
450 |
stability ball |
450 |
2678 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
450 |
| 450 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crunch (on stability ball, arms straight).gif |
crunch (on stability ball, arms straight) |
866 |
hip flexors |
450 |
450 |
stability ball |
450 |
2679 |
Repeat for the desired number of repetitions. |
450 |
| 451 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crunch floor.gif |
crunch floor |
867 |
hip flexors |
451 |
451 |
body weight |
451 |
2680 |
Lie flat on your back with your knees bent and feet flat on the ground. |
451 |
| 451 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crunch floor.gif |
crunch floor |
867 |
hip flexors |
451 |
451 |
body weight |
451 |
2681 |
Place your hands behind your head with your elbows pointing outwards. |
451 |
| 451 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crunch floor.gif |
crunch floor |
867 |
hip flexors |
451 |
451 |
body weight |
451 |
2682 |
Engage your abs and lift your shoulders off the ground, curling forward towards your knees. |
451 |
| 451 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crunch floor.gif |
crunch floor |
867 |
hip flexors |
451 |
451 |
body weight |
451 |
2683 |
Pause for a moment at the top, then slowly lower your shoulders back down to the starting position. |
451 |
| 451 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\crunch floor.gif |
crunch floor |
867 |
hip flexors |
451 |
451 |
body weight |
451 |
2684 |
Repeat for the desired number of repetitions. |
451 |
| 452 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\curl-up.gif |
curl-up |
868 |
hip flexors |
452 |
452 |
body weight |
452 |
2685 |
Lie flat on your back with your knees bent and feet flat on the ground. |
452 |
| 452 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\curl-up.gif |
curl-up |
868 |
hip flexors |
452 |
452 |
body weight |
452 |
2686 |
Place your hands behind your head with your elbows pointing outwards. |
452 |
| 452 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\curl-up.gif |
curl-up |
868 |
hip flexors |
452 |
452 |
body weight |
452 |
2687 |
Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. |
452 |
| 452 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\curl-up.gif |
curl-up |
868 |
hip flexors |
452 |
452 |
body weight |
452 |
2688 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
452 |
| 452 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\curl-up.gif |
curl-up |
868 |
hip flexors |
452 |
452 |
body weight |
452 |
2689 |
Repeat for the desired number of repetitions. |
452 |
| 453 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif |
curtsey squat |
869 |
quadriceps |
453 |
453 |
body weight |
453 |
2690 |
Stand with your feet shoulder-width apart. |
453 |
| 453 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif |
curtsey squat |
870 |
hamstrings |
453 |
453 |
body weight |
453 |
2690 |
Stand with your feet shoulder-width apart. |
453 |
| 453 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif |
curtsey squat |
871 |
calves |
453 |
453 |
body weight |
453 |
2690 |
Stand with your feet shoulder-width apart. |
453 |
| 453 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif |
curtsey squat |
869 |
quadriceps |
453 |
453 |
body weight |
453 |
2691 |
Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg. |
453 |
| 453 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif |
curtsey squat |
870 |
hamstrings |
453 |
453 |
body weight |
453 |
2691 |
Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg. |
453 |
| 453 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif |
curtsey squat |
871 |
calves |
453 |
453 |
body weight |
453 |
2691 |
Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg. |
453 |
| 453 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif |
curtsey squat |
869 |
quadriceps |
453 |
453 |
body weight |
453 |
2692 |
Bend both knees as if you were curtsying, lowering your body towards the ground. |
453 |
| 453 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif |
curtsey squat |
870 |
hamstrings |
453 |
453 |
body weight |
453 |
2692 |
Bend both knees as if you were curtsying, lowering your body towards the ground. |
453 |
| 453 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif |
curtsey squat |
871 |
calves |
453 |
453 |
body weight |
453 |
2692 |
Bend both knees as if you were curtsying, lowering your body towards the ground. |
453 |
| 453 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif |
curtsey squat |
869 |
quadriceps |
453 |
453 |
body weight |
453 |
2693 |
Keep your torso upright and your weight on your front foot. |
453 |
| 453 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif |
curtsey squat |
870 |
hamstrings |
453 |
453 |
body weight |
453 |
2693 |
Keep your torso upright and your weight on your front foot. |
453 |
| 453 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif |
curtsey squat |
871 |
calves |
453 |
453 |
body weight |
453 |
2693 |
Keep your torso upright and your weight on your front foot. |
453 |
| 453 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif |
curtsey squat |
869 |
quadriceps |
453 |
453 |
body weight |
453 |
2694 |
Push through your front foot to return to the starting position. |
453 |
| 453 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif |
curtsey squat |
870 |
hamstrings |
453 |
453 |
body weight |
453 |
2694 |
Push through your front foot to return to the starting position. |
453 |
| 453 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif |
curtsey squat |
871 |
calves |
453 |
453 |
body weight |
453 |
2694 |
Push through your front foot to return to the starting position. |
453 |
| 453 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif |
curtsey squat |
869 |
quadriceps |
453 |
453 |
body weight |
453 |
2695 |
Repeat on the other side, stepping diagonally behind and across your body with your left foot. |
453 |
| 453 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif |
curtsey squat |
870 |
hamstrings |
453 |
453 |
body weight |
453 |
2695 |
Repeat on the other side, stepping diagonally behind and across your body with your left foot. |
453 |
| 453 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\curtsey squat.gif |
curtsey squat |
871 |
calves |
453 |
453 |
body weight |
453 |
2695 |
Repeat on the other side, stepping diagonally behind and across your body with your left foot. |
453 |
| 454 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif |
cycle cross trainer |
872 |
quadriceps |
454 |
454 |
leverage machine |
454 |
2696 |
Adjust the seat height and position yourself on the cycle cross trainer. |
454 |
| 454 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif |
cycle cross trainer |
873 |
hamstrings |
454 |
454 |
leverage machine |
454 |
2696 |
Adjust the seat height and position yourself on the cycle cross trainer. |
454 |
| 454 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif |
cycle cross trainer |
874 |
glutes |
454 |
454 |
leverage machine |
454 |
2696 |
Adjust the seat height and position yourself on the cycle cross trainer. |
454 |
| 454 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif |
cycle cross trainer |
872 |
quadriceps |
454 |
454 |
leverage machine |
454 |
2697 |
Place your feet on the pedals and grip the handlebars. |
454 |
| 454 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif |
cycle cross trainer |
873 |
hamstrings |
454 |
454 |
leverage machine |
454 |
2697 |
Place your feet on the pedals and grip the handlebars. |
454 |
| 454 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif |
cycle cross trainer |
874 |
glutes |
454 |
454 |
leverage machine |
454 |
2697 |
Place your feet on the pedals and grip the handlebars. |
454 |
| 454 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif |
cycle cross trainer |
872 |
quadriceps |
454 |
454 |
leverage machine |
454 |
2698 |
Start pedaling in a smooth and controlled motion. |
454 |
| 454 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif |
cycle cross trainer |
873 |
hamstrings |
454 |
454 |
leverage machine |
454 |
2698 |
Start pedaling in a smooth and controlled motion. |
454 |
| 454 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif |
cycle cross trainer |
874 |
glutes |
454 |
454 |
leverage machine |
454 |
2698 |
Start pedaling in a smooth and controlled motion. |
454 |
| 454 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif |
cycle cross trainer |
872 |
quadriceps |
454 |
454 |
leverage machine |
454 |
2699 |
Maintain a steady pace and increase the resistance if desired. |
454 |
| 454 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif |
cycle cross trainer |
873 |
hamstrings |
454 |
454 |
leverage machine |
454 |
2699 |
Maintain a steady pace and increase the resistance if desired. |
454 |
| 454 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif |
cycle cross trainer |
874 |
glutes |
454 |
454 |
leverage machine |
454 |
2699 |
Maintain a steady pace and increase the resistance if desired. |
454 |
| 454 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif |
cycle cross trainer |
872 |
quadriceps |
454 |
454 |
leverage machine |
454 |
2700 |
Continue pedaling for the desired duration of your cardio workout. |
454 |
| 454 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif |
cycle cross trainer |
873 |
hamstrings |
454 |
454 |
leverage machine |
454 |
2700 |
Continue pedaling for the desired duration of your cardio workout. |
454 |
| 454 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\cycle cross trainer.gif |
cycle cross trainer |
874 |
glutes |
454 |
454 |
leverage machine |
454 |
2700 |
Continue pedaling for the desired duration of your cardio workout. |
454 |
| 455 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif |
dead bug |
875 |
hip flexors |
455 |
455 |
body weight |
455 |
2701 |
Lie flat on your back with your arms extended towards the ceiling. |
455 |
| 455 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif |
dead bug |
876 |
lower back |
455 |
455 |
body weight |
455 |
2701 |
Lie flat on your back with your arms extended towards the ceiling. |
455 |
| 455 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif |
dead bug |
875 |
hip flexors |
455 |
455 |
body weight |
455 |
2702 |
Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees. |
455 |
| 455 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif |
dead bug |
876 |
lower back |
455 |
455 |
body weight |
455 |
2702 |
Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees. |
455 |
| 455 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif |
dead bug |
875 |
hip flexors |
455 |
455 |
body weight |
455 |
2703 |
Engage your core and lower back to press your lower back into the ground. |
455 |
| 455 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif |
dead bug |
876 |
lower back |
455 |
455 |
body weight |
455 |
2703 |
Engage your core and lower back to press your lower back into the ground. |
455 |
| 455 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif |
dead bug |
875 |
hip flexors |
455 |
455 |
body weight |
455 |
2704 |
Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor. |
455 |
| 455 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif |
dead bug |
876 |
lower back |
455 |
455 |
body weight |
455 |
2704 |
Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor. |
455 |
| 455 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif |
dead bug |
875 |
hip flexors |
455 |
455 |
body weight |
455 |
2705 |
Pause for a moment, then return to the starting position. |
455 |
| 455 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif |
dead bug |
876 |
lower back |
455 |
455 |
body weight |
455 |
2705 |
Pause for a moment, then return to the starting position. |
455 |
| 455 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif |
dead bug |
875 |
hip flexors |
455 |
455 |
body weight |
455 |
2706 |
Repeat the movement with your left arm and right leg. |
455 |
| 455 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif |
dead bug |
876 |
lower back |
455 |
455 |
body weight |
455 |
2706 |
Repeat the movement with your left arm and right leg. |
455 |
| 455 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif |
dead bug |
875 |
hip flexors |
455 |
455 |
body weight |
455 |
2707 |
Continue alternating sides for the desired number of repetitions. |
455 |
| 455 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\dead bug.gif |
dead bug |
876 |
lower back |
455 |
455 |
body weight |
455 |
2707 |
Continue alternating sides for the desired number of repetitions. |
455 |
| 456 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline crunch.gif |
decline crunch |
877 |
hip flexors |
456 |
456 |
body weight |
456 |
2708 |
Lie on a decline bench with your feet secured and your knees bent at a 90-degree angle. |
456 |
| 456 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline crunch.gif |
decline crunch |
877 |
hip flexors |
456 |
456 |
body weight |
456 |
2709 |
Place your hands behind your head or across your chest. |
456 |
| 456 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline crunch.gif |
decline crunch |
877 |
hip flexors |
456 |
456 |
body weight |
456 |
2710 |
Engage your abs and lift your upper body towards your knees, curling your torso. |
456 |
| 456 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline crunch.gif |
decline crunch |
877 |
hip flexors |
456 |
456 |
body weight |
456 |
2711 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
456 |
| 456 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline crunch.gif |
decline crunch |
877 |
hip flexors |
456 |
456 |
body weight |
456 |
2712 |
Repeat for the desired number of repetitions. |
456 |
| 457 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline push-up.gif |
decline push-up |
878 |
triceps |
457 |
457 |
body weight |
457 |
2713 |
Place your hands on the ground slightly wider than shoulder-width apart, with your feet elevated on a stable surface. |
457 |
| 457 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline push-up.gif |
decline push-up |
879 |
shoulders |
457 |
457 |
body weight |
457 |
2713 |
Place your hands on the ground slightly wider than shoulder-width apart, with your feet elevated on a stable surface. |
457 |
| 457 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline push-up.gif |
decline push-up |
878 |
triceps |
457 |
457 |
body weight |
457 |
2714 |
Keep your body in a straight line from head to toe, engaging your core muscles. |
457 |
| 457 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline push-up.gif |
decline push-up |
879 |
shoulders |
457 |
457 |
body weight |
457 |
2714 |
Keep your body in a straight line from head to toe, engaging your core muscles. |
457 |
| 457 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline push-up.gif |
decline push-up |
878 |
triceps |
457 |
457 |
body weight |
457 |
2715 |
Lower your chest towards the ground by bending your elbows, keeping them close to your body. |
457 |
| 457 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline push-up.gif |
decline push-up |
879 |
shoulders |
457 |
457 |
body weight |
457 |
2715 |
Lower your chest towards the ground by bending your elbows, keeping them close to your body. |
457 |
| 457 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline push-up.gif |
decline push-up |
878 |
triceps |
457 |
457 |
body weight |
457 |
2716 |
Push through your palms to extend your arms and return to the starting position. |
457 |
| 457 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline push-up.gif |
decline push-up |
879 |
shoulders |
457 |
457 |
body weight |
457 |
2716 |
Push through your palms to extend your arms and return to the starting position. |
457 |
| 457 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline push-up.gif |
decline push-up |
878 |
triceps |
457 |
457 |
body weight |
457 |
2717 |
Repeat for the desired number of repetitions. |
457 |
| 457 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline push-up.gif |
decline push-up |
879 |
shoulders |
457 |
457 |
body weight |
457 |
2717 |
Repeat for the desired number of repetitions. |
457 |
| 458 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline sit-up.gif |
decline sit-up |
880 |
hip flexors |
458 |
458 |
body weight |
458 |
2718 |
Lie on a decline bench with your feet secured and your knees bent. |
458 |
| 458 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline sit-up.gif |
decline sit-up |
881 |
lower back |
458 |
458 |
body weight |
458 |
2718 |
Lie on a decline bench with your feet secured and your knees bent. |
458 |
| 458 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline sit-up.gif |
decline sit-up |
880 |
hip flexors |
458 |
458 |
body weight |
458 |
2719 |
Place your hands behind your head or across your chest. |
458 |
| 458 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline sit-up.gif |
decline sit-up |
881 |
lower back |
458 |
458 |
body weight |
458 |
2719 |
Place your hands behind your head or across your chest. |
458 |
| 458 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline sit-up.gif |
decline sit-up |
880 |
hip flexors |
458 |
458 |
body weight |
458 |
2720 |
Engage your abs and lift your upper body off the bench, curling forward towards your knees. |
458 |
| 458 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline sit-up.gif |
decline sit-up |
881 |
lower back |
458 |
458 |
body weight |
458 |
2720 |
Engage your abs and lift your upper body off the bench, curling forward towards your knees. |
458 |
| 458 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline sit-up.gif |
decline sit-up |
880 |
hip flexors |
458 |
458 |
body weight |
458 |
2721 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
458 |
| 458 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline sit-up.gif |
decline sit-up |
881 |
lower back |
458 |
458 |
body weight |
458 |
2721 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
458 |
| 458 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline sit-up.gif |
decline sit-up |
880 |
hip flexors |
458 |
458 |
body weight |
458 |
2722 |
Repeat for the desired number of repetitions. |
458 |
| 458 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\decline sit-up.gif |
decline sit-up |
881 |
lower back |
458 |
458 |
body weight |
458 |
2722 |
Repeat for the desired number of repetitions. |
458 |
| 459 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\deep push up.gif |
deep push up |
882 |
triceps |
459 |
459 |
dumbbell |
459 |
2723 |
Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line. |
459 |
| 459 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\deep push up.gif |
deep push up |
883 |
shoulders |
459 |
459 |
dumbbell |
459 |
2723 |
Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line. |
459 |
| 459 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\deep push up.gif |
deep push up |
882 |
triceps |
459 |
459 |
dumbbell |
459 |
2724 |
Lower your chest towards the ground by bending your elbows, keeping them close to your body. |
459 |
| 459 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\deep push up.gif |
deep push up |
883 |
shoulders |
459 |
459 |
dumbbell |
459 |
2724 |
Lower your chest towards the ground by bending your elbows, keeping them close to your body. |
459 |
| 459 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\deep push up.gif |
deep push up |
882 |
triceps |
459 |
459 |
dumbbell |
459 |
2725 |
Push through your palms to extend your arms and return to the starting position. |
459 |
| 459 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\deep push up.gif |
deep push up |
883 |
shoulders |
459 |
459 |
dumbbell |
459 |
2725 |
Push through your palms to extend your arms and return to the starting position. |
459 |
| 459 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\deep push up.gif |
deep push up |
882 |
triceps |
459 |
459 |
dumbbell |
459 |
2726 |
Repeat for the desired number of repetitions. |
459 |
| 459 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\deep push up.gif |
deep push up |
883 |
shoulders |
459 |
459 |
dumbbell |
459 |
2726 |
Repeat for the desired number of repetitions. |
459 |
| 460 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\diamond push-up.gif |
diamond push-up |
884 |
chest |
460 |
460 |
body weight |
460 |
2727 |
Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers. |
460 |
| 460 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\diamond push-up.gif |
diamond push-up |
885 |
shoulders |
460 |
460 |
body weight |
460 |
2727 |
Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers. |
460 |
| 460 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\diamond push-up.gif |
diamond push-up |
884 |
chest |
460 |
460 |
body weight |
460 |
2728 |
Keep your body in a straight line from head to toe, engaging your core and glutes. |
460 |
| 460 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\diamond push-up.gif |
diamond push-up |
885 |
shoulders |
460 |
460 |
body weight |
460 |
2728 |
Keep your body in a straight line from head to toe, engaging your core and glutes. |
460 |
| 460 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\diamond push-up.gif |
diamond push-up |
884 |
chest |
460 |
460 |
body weight |
460 |
2729 |
Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body. |
460 |
| 460 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\diamond push-up.gif |
diamond push-up |
885 |
shoulders |
460 |
460 |
body weight |
460 |
2729 |
Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body. |
460 |
| 460 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\diamond push-up.gif |
diamond push-up |
884 |
chest |
460 |
460 |
body weight |
460 |
2730 |
Pause for a moment at the bottom, then push yourself back up to the starting position. |
460 |
| 460 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\diamond push-up.gif |
diamond push-up |
885 |
shoulders |
460 |
460 |
body weight |
460 |
2730 |
Pause for a moment at the bottom, then push yourself back up to the starting position. |
460 |
| 460 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\diamond push-up.gif |
diamond push-up |
884 |
chest |
460 |
460 |
body weight |
460 |
2731 |
Repeat for the desired number of repetitions. |
460 |
| 460 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\diamond push-up.gif |
diamond push-up |
885 |
shoulders |
460 |
460 |
body weight |
460 |
2731 |
Repeat for the desired number of repetitions. |
460 |
| 461 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\donkey calf raise.gif |
donkey calf raise |
886 |
hamstrings |
461 |
461 |
body weight |
461 |
2732 |
Stand with your toes on an elevated surface, such as a step or block. |
461 |
| 461 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\donkey calf raise.gif |
donkey calf raise |
887 |
glutes |
461 |
461 |
body weight |
461 |
2732 |
Stand with your toes on an elevated surface, such as a step or block. |
461 |
| 461 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\donkey calf raise.gif |
donkey calf raise |
886 |
hamstrings |
461 |
461 |
body weight |
461 |
2733 |
Place your hands on a stable support, such as a wall or railing, for balance. |
461 |
| 461 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\donkey calf raise.gif |
donkey calf raise |
887 |
glutes |
461 |
461 |
body weight |
461 |
2733 |
Place your hands on a stable support, such as a wall or railing, for balance. |
461 |
| 461 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\donkey calf raise.gif |
donkey calf raise |
886 |
hamstrings |
461 |
461 |
body weight |
461 |
2734 |
Raise your heels as high as possible, lifting your body weight onto the balls of your feet. |
461 |
| 461 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\donkey calf raise.gif |
donkey calf raise |
887 |
glutes |
461 |
461 |
body weight |
461 |
2734 |
Raise your heels as high as possible, lifting your body weight onto the balls of your feet. |
461 |
| 461 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\donkey calf raise.gif |
donkey calf raise |
886 |
hamstrings |
461 |
461 |
body weight |
461 |
2735 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
461 |
| 461 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\donkey calf raise.gif |
donkey calf raise |
887 |
glutes |
461 |
461 |
body weight |
461 |
2735 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
461 |
| 461 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\donkey calf raise.gif |
donkey calf raise |
886 |
hamstrings |
461 |
461 |
body weight |
461 |
2736 |
Repeat for the desired number of repetitions. |
461 |
| 461 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\donkey calf raise.gif |
donkey calf raise |
887 |
glutes |
461 |
461 |
body weight |
461 |
2736 |
Repeat for the desired number of repetitions. |
461 |
| 462 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\drop push up.gif |
drop push up |
888 |
triceps |
462 |
462 |
body weight |
462 |
2737 |
Start in a high plank position with your hands slightly wider than shoulder-width apart. |
462 |
| 462 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\drop push up.gif |
drop push up |
889 |
shoulders |
462 |
462 |
body weight |
462 |
2737 |
Start in a high plank position with your hands slightly wider than shoulder-width apart. |
462 |
| 462 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\drop push up.gif |
drop push up |
888 |
triceps |
462 |
462 |
body weight |
462 |
2738 |
Lower your chest towards the ground, keeping your elbows close to your body. |
462 |
| 462 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\drop push up.gif |
drop push up |
889 |
shoulders |
462 |
462 |
body weight |
462 |
2738 |
Lower your chest towards the ground, keeping your elbows close to your body. |
462 |
| 462 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\drop push up.gif |
drop push up |
888 |
triceps |
462 |
462 |
body weight |
462 |
2739 |
Once your chest is just above the ground, quickly drop your knees to the ground. |
462 |
| 462 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\drop push up.gif |
drop push up |
889 |
shoulders |
462 |
462 |
body weight |
462 |
2739 |
Once your chest is just above the ground, quickly drop your knees to the ground. |
462 |
| 462 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\drop push up.gif |
drop push up |
888 |
triceps |
462 |
462 |
body weight |
462 |
2740 |
Push yourself back up to the starting position by extending your arms. |
462 |
| 462 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\drop push up.gif |
drop push up |
889 |
shoulders |
462 |
462 |
body weight |
462 |
2740 |
Push yourself back up to the starting position by extending your arms. |
462 |
| 462 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\drop push up.gif |
drop push up |
888 |
triceps |
462 |
462 |
body weight |
462 |
2741 |
Repeat for the desired number of repetitions. |
462 |
| 462 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\drop push up.gif |
drop push up |
889 |
shoulders |
462 |
462 |
body weight |
462 |
2741 |
Repeat for the desired number of repetitions. |
462 |
| 463 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl.gif |
dumbbell alternate biceps curl |
890 |
forearms |
463 |
463 |
dumbbell |
463 |
2742 |
Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended. |
463 |
| 463 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl.gif |
dumbbell alternate biceps curl |
890 |
forearms |
463 |
463 |
dumbbell |
463 |
2743 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
463 |
| 463 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl.gif |
dumbbell alternate biceps curl |
890 |
forearms |
463 |
463 |
dumbbell |
463 |
2744 |
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. |
463 |
| 463 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl.gif |
dumbbell alternate biceps curl |
890 |
forearms |
463 |
463 |
dumbbell |
463 |
2745 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
463 |
| 463 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl.gif |
dumbbell alternate biceps curl |
890 |
forearms |
463 |
463 |
dumbbell |
463 |
2746 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
463 |
| 463 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl.gif |
dumbbell alternate biceps curl |
890 |
forearms |
463 |
463 |
dumbbell |
463 |
2747 |
Repeat for the desired number of repetitions, alternating arms. |
463 |
| 464 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl (with arm blaster).gif |
dumbbell alternate biceps curl (with arm blaster) |
891 |
forearms |
464 |
464 |
dumbbell |
464 |
2748 |
Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward. |
464 |
| 464 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl (with arm blaster).gif |
dumbbell alternate biceps curl (with arm blaster) |
891 |
forearms |
464 |
464 |
dumbbell |
464 |
2749 |
Place the arm blaster on your upper arms, ensuring a secure fit. |
464 |
| 464 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl (with arm blaster).gif |
dumbbell alternate biceps curl (with arm blaster) |
891 |
forearms |
464 |
464 |
dumbbell |
464 |
2750 |
Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while contracting your biceps. |
464 |
| 464 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl (with arm blaster).gif |
dumbbell alternate biceps curl (with arm blaster) |
891 |
forearms |
464 |
464 |
dumbbell |
464 |
2751 |
Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. |
464 |
| 464 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl (with arm blaster).gif |
dumbbell alternate biceps curl (with arm blaster) |
891 |
forearms |
464 |
464 |
dumbbell |
464 |
2752 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
464 |
| 464 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl (with arm blaster).gif |
dumbbell alternate biceps curl (with arm blaster) |
891 |
forearms |
464 |
464 |
dumbbell |
464 |
2753 |
Inhale and slowly lower the dumbbell back to the starting position. |
464 |
| 464 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl (with arm blaster).gif |
dumbbell alternate biceps curl (with arm blaster) |
891 |
forearms |
464 |
464 |
dumbbell |
464 |
2754 |
Repeat the movement with the opposite arm. |
464 |
| 464 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate biceps curl (with arm blaster).gif |
dumbbell alternate biceps curl (with arm blaster) |
891 |
forearms |
464 |
464 |
dumbbell |
464 |
2755 |
Continue alternating arms for the desired number of repetitions. |
464 |
| 465 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate hammer preacher curl.gif |
dumbbell alternate hammer preacher curl |
892 |
forearms |
465 |
465 |
dumbbell |
465 |
2756 |
Sit on a preacher bench with a dumbbell in each hand, palms facing your torso and arms fully extended. |
465 |
| 465 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate hammer preacher curl.gif |
dumbbell alternate hammer preacher curl |
892 |
forearms |
465 |
465 |
dumbbell |
465 |
2757 |
Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps. |
465 |
| 465 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate hammer preacher curl.gif |
dumbbell alternate hammer preacher curl |
892 |
forearms |
465 |
465 |
dumbbell |
465 |
2758 |
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. |
465 |
| 465 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate hammer preacher curl.gif |
dumbbell alternate hammer preacher curl |
892 |
forearms |
465 |
465 |
dumbbell |
465 |
2759 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
465 |
| 465 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate hammer preacher curl.gif |
dumbbell alternate hammer preacher curl |
892 |
forearms |
465 |
465 |
dumbbell |
465 |
2760 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
465 |
| 465 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate hammer preacher curl.gif |
dumbbell alternate hammer preacher curl |
892 |
forearms |
465 |
465 |
dumbbell |
465 |
2761 |
Repeat for the recommended amount of repetitions. |
465 |
| 466 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate preacher curl.gif |
dumbbell alternate preacher curl |
893 |
forearms |
466 |
466 |
dumbbell |
466 |
2762 |
Sit on a preacher bench with a dumbbell in each hand, palms facing up. |
466 |
| 466 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate preacher curl.gif |
dumbbell alternate preacher curl |
893 |
forearms |
466 |
466 |
dumbbell |
466 |
2763 |
Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend. |
466 |
| 466 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate preacher curl.gif |
dumbbell alternate preacher curl |
893 |
forearms |
466 |
466 |
dumbbell |
466 |
2764 |
Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps. |
466 |
| 466 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate preacher curl.gif |
dumbbell alternate preacher curl |
893 |
forearms |
466 |
466 |
dumbbell |
466 |
2765 |
Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. |
466 |
| 466 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate preacher curl.gif |
dumbbell alternate preacher curl |
893 |
forearms |
466 |
466 |
dumbbell |
466 |
2766 |
Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position. |
466 |
| 466 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate preacher curl.gif |
dumbbell alternate preacher curl |
893 |
forearms |
466 |
466 |
dumbbell |
466 |
2767 |
Repeat the movement with your left arm. |
466 |
| 466 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate preacher curl.gif |
dumbbell alternate preacher curl |
893 |
forearms |
466 |
466 |
dumbbell |
466 |
2768 |
Continue alternating arms for the desired number of repetitions. |
466 |
| 467 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate seated hammer curl.gif |
dumbbell alternate seated hammer curl |
894 |
forearms |
467 |
467 |
dumbbell |
467 |
2769 |
Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended down. |
467 |
| 467 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate seated hammer curl.gif |
dumbbell alternate seated hammer curl |
894 |
forearms |
467 |
467 |
dumbbell |
467 |
2770 |
Keep your back straight and your elbows close to your torso. |
467 |
| 467 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate seated hammer curl.gif |
dumbbell alternate seated hammer curl |
894 |
forearms |
467 |
467 |
dumbbell |
467 |
2771 |
Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary. |
467 |
| 467 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate seated hammer curl.gif |
dumbbell alternate seated hammer curl |
894 |
forearms |
467 |
467 |
dumbbell |
467 |
2772 |
Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. |
467 |
| 467 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate seated hammer curl.gif |
dumbbell alternate seated hammer curl |
894 |
forearms |
467 |
467 |
dumbbell |
467 |
2773 |
Pause for a brief moment, then inhale and slowly lower the dumbbell back to the starting position. |
467 |
| 467 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate seated hammer curl.gif |
dumbbell alternate seated hammer curl |
894 |
forearms |
467 |
467 |
dumbbell |
467 |
2774 |
Repeat the movement with your left arm. |
467 |
| 467 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate seated hammer curl.gif |
dumbbell alternate seated hammer curl |
894 |
forearms |
467 |
467 |
dumbbell |
467 |
2775 |
Continue alternating arms for the desired number of repetitions. |
467 |
| 468 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate side press.gif |
dumbbell alternate side press |
895 |
triceps |
468 |
468 |
dumbbell |
468 |
2776 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. |
468 |
| 468 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate side press.gif |
dumbbell alternate side press |
896 |
core |
468 |
468 |
dumbbell |
468 |
2776 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. |
468 |
| 468 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate side press.gif |
dumbbell alternate side press |
895 |
triceps |
468 |
468 |
dumbbell |
468 |
2777 |
Press one dumbbell overhead while keeping the other dumbbell at shoulder height. |
468 |
| 468 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate side press.gif |
dumbbell alternate side press |
896 |
core |
468 |
468 |
dumbbell |
468 |
2777 |
Press one dumbbell overhead while keeping the other dumbbell at shoulder height. |
468 |
| 468 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate side press.gif |
dumbbell alternate side press |
895 |
triceps |
468 |
468 |
dumbbell |
468 |
2778 |
Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead. |
468 |
| 468 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate side press.gif |
dumbbell alternate side press |
896 |
core |
468 |
468 |
dumbbell |
468 |
2778 |
Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead. |
468 |
| 468 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate side press.gif |
dumbbell alternate side press |
895 |
triceps |
468 |
468 |
dumbbell |
468 |
2779 |
Continue alternating sides for the desired number of repetitions. |
468 |
| 468 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternate side press.gif |
dumbbell alternate side press |
896 |
core |
468 |
468 |
dumbbell |
468 |
2779 |
Continue alternating sides for the desired number of repetitions. |
468 |
| 469 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating bicep curl with leg raised on exercise ball.gif |
dumbbell alternating bicep curl with leg raised on exercise ball |
897 |
forearms |
469 |
469 |
dumbbell |
469 |
2780 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward. |
469 |
| 469 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating bicep curl with leg raised on exercise ball.gif |
dumbbell alternating bicep curl with leg raised on exercise ball |
898 |
shoulders |
469 |
469 |
dumbbell |
469 |
2780 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward. |
469 |
| 469 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating bicep curl with leg raised on exercise ball.gif |
dumbbell alternating bicep curl with leg raised on exercise ball |
897 |
forearms |
469 |
469 |
dumbbell |
469 |
2781 |
Place an exercise ball behind you and position one foot on top of it, keeping your balance. |
469 |
| 469 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating bicep curl with leg raised on exercise ball.gif |
dumbbell alternating bicep curl with leg raised on exercise ball |
898 |
shoulders |
469 |
469 |
dumbbell |
469 |
2781 |
Place an exercise ball behind you and position one foot on top of it, keeping your balance. |
469 |
| 469 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating bicep curl with leg raised on exercise ball.gif |
dumbbell alternating bicep curl with leg raised on exercise ball |
897 |
forearms |
469 |
469 |
dumbbell |
469 |
2782 |
With your arms fully extended and elbows close to your sides, curl one dumbbell towards your shoulder while keeping your upper arm stationary. |
469 |
| 469 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating bicep curl with leg raised on exercise ball.gif |
dumbbell alternating bicep curl with leg raised on exercise ball |
898 |
shoulders |
469 |
469 |
dumbbell |
469 |
2782 |
With your arms fully extended and elbows close to your sides, curl one dumbbell towards your shoulder while keeping your upper arm stationary. |
469 |
| 469 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating bicep curl with leg raised on exercise ball.gif |
dumbbell alternating bicep curl with leg raised on exercise ball |
897 |
forearms |
469 |
469 |
dumbbell |
469 |
2783 |
Lower the dumbbell back down to the starting position and repeat with the other arm. |
469 |
| 469 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating bicep curl with leg raised on exercise ball.gif |
dumbbell alternating bicep curl with leg raised on exercise ball |
898 |
shoulders |
469 |
469 |
dumbbell |
469 |
2783 |
Lower the dumbbell back down to the starting position and repeat with the other arm. |
469 |
| 469 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating bicep curl with leg raised on exercise ball.gif |
dumbbell alternating bicep curl with leg raised on exercise ball |
897 |
forearms |
469 |
469 |
dumbbell |
469 |
2784 |
Continue alternating arms for the desired number of repetitions. |
469 |
| 469 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating bicep curl with leg raised on exercise ball.gif |
dumbbell alternating bicep curl with leg raised on exercise ball |
898 |
shoulders |
469 |
469 |
dumbbell |
469 |
2784 |
Continue alternating arms for the desired number of repetitions. |
469 |
| 470 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating seated bicep curl on exercise ball.gif |
dumbbell alternating seated bicep curl on exercise ball |
899 |
forearms |
470 |
470 |
dumbbell |
470 |
2785 |
Sit on an exercise ball with your feet flat on the ground and your back straight. |
470 |
| 470 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating seated bicep curl on exercise ball.gif |
dumbbell alternating seated bicep curl on exercise ball |
899 |
forearms |
470 |
470 |
dumbbell |
470 |
2786 |
Hold a dumbbell in each hand with your palms facing forward and your arms fully extended. |
470 |
| 470 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating seated bicep curl on exercise ball.gif |
dumbbell alternating seated bicep curl on exercise ball |
899 |
forearms |
470 |
470 |
dumbbell |
470 |
2787 |
Keeping your upper arms stationary, exhale and curl one dumbbell while rotating your forearm until your palm is facing your shoulder. |
470 |
| 470 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating seated bicep curl on exercise ball.gif |
dumbbell alternating seated bicep curl on exercise ball |
899 |
forearms |
470 |
470 |
dumbbell |
470 |
2788 |
Inhale and slowly lower the dumbbell back to the starting position. |
470 |
| 470 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating seated bicep curl on exercise ball.gif |
dumbbell alternating seated bicep curl on exercise ball |
899 |
forearms |
470 |
470 |
dumbbell |
470 |
2789 |
Repeat the curl with the other arm. |
470 |
| 470 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell alternating seated bicep curl on exercise ball.gif |
dumbbell alternating seated bicep curl on exercise ball |
899 |
forearms |
470 |
470 |
dumbbell |
470 |
2790 |
Continue alternating curls for the desired number of repetitions. |
470 |
| 471 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press.gif |
dumbbell arnold press |
900 |
triceps |
471 |
471 |
dumbbell |
471 |
2791 |
Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent. |
471 |
| 471 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press.gif |
dumbbell arnold press |
901 |
upper chest |
471 |
471 |
dumbbell |
471 |
2791 |
Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent. |
471 |
| 471 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press.gif |
dumbbell arnold press |
900 |
triceps |
471 |
471 |
dumbbell |
471 |
2792 |
Press the dumbbells upward until your arms are fully extended and your palms are facing forward. |
471 |
| 471 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press.gif |
dumbbell arnold press |
901 |
upper chest |
471 |
471 |
dumbbell |
471 |
2792 |
Press the dumbbells upward until your arms are fully extended and your palms are facing forward. |
471 |
| 471 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press.gif |
dumbbell arnold press |
900 |
triceps |
471 |
471 |
dumbbell |
471 |
2793 |
Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement. |
471 |
| 471 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press.gif |
dumbbell arnold press |
901 |
upper chest |
471 |
471 |
dumbbell |
471 |
2793 |
Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement. |
471 |
| 471 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press.gif |
dumbbell arnold press |
900 |
triceps |
471 |
471 |
dumbbell |
471 |
2794 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
471 |
| 471 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press.gif |
dumbbell arnold press |
901 |
upper chest |
471 |
471 |
dumbbell |
471 |
2794 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
471 |
| 471 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press.gif |
dumbbell arnold press |
900 |
triceps |
471 |
471 |
dumbbell |
471 |
2795 |
Repeat for the desired number of repetitions. |
471 |
| 471 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press.gif |
dumbbell arnold press |
901 |
upper chest |
471 |
471 |
dumbbell |
471 |
2795 |
Repeat for the desired number of repetitions. |
471 |
| 472 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press v. 2.gif |
dumbbell arnold press v. 2 |
902 |
triceps |
472 |
472 |
dumbbell |
472 |
2796 |
Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent. |
472 |
| 472 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press v. 2.gif |
dumbbell arnold press v. 2 |
903 |
upper chest |
472 |
472 |
dumbbell |
472 |
2796 |
Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent. |
472 |
| 472 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press v. 2.gif |
dumbbell arnold press v. 2 |
902 |
triceps |
472 |
472 |
dumbbell |
472 |
2797 |
Press the dumbbells upward until your arms are fully extended and your palms are facing forward. |
472 |
| 472 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press v. 2.gif |
dumbbell arnold press v. 2 |
903 |
upper chest |
472 |
472 |
dumbbell |
472 |
2797 |
Press the dumbbells upward until your arms are fully extended and your palms are facing forward. |
472 |
| 472 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press v. 2.gif |
dumbbell arnold press v. 2 |
902 |
triceps |
472 |
472 |
dumbbell |
472 |
2798 |
Rotate your wrists as you lift, so that your palms end up facing forward at the top of the movement. |
472 |
| 472 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press v. 2.gif |
dumbbell arnold press v. 2 |
903 |
upper chest |
472 |
472 |
dumbbell |
472 |
2798 |
Rotate your wrists as you lift, so that your palms end up facing forward at the top of the movement. |
472 |
| 472 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press v. 2.gif |
dumbbell arnold press v. 2 |
902 |
triceps |
472 |
472 |
dumbbell |
472 |
2799 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
472 |
| 472 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press v. 2.gif |
dumbbell arnold press v. 2 |
903 |
upper chest |
472 |
472 |
dumbbell |
472 |
2799 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
472 |
| 472 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press v. 2.gif |
dumbbell arnold press v. 2 |
902 |
triceps |
472 |
472 |
dumbbell |
472 |
2800 |
Repeat for the desired number of repetitions. |
472 |
| 472 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell arnold press v. 2.gif |
dumbbell arnold press v. 2 |
903 |
upper chest |
472 |
472 |
dumbbell |
472 |
2800 |
Repeat for the desired number of repetitions. |
472 |
| 473 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell around pullover.gif |
dumbbell around pullover |
904 |
triceps |
473 |
473 |
dumbbell |
473 |
2801 |
Lie flat on a bench with your head at one end and your feet firmly on the ground. |
473 |
| 473 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell around pullover.gif |
dumbbell around pullover |
905 |
latissimus dorsi |
473 |
473 |
dumbbell |
473 |
2801 |
Lie flat on a bench with your head at one end and your feet firmly on the ground. |
473 |
| 473 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell around pullover.gif |
dumbbell around pullover |
904 |
triceps |
473 |
473 |
dumbbell |
473 |
2802 |
Hold a dumbbell with both hands and extend your arms straight above your chest. |
473 |
| 473 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell around pullover.gif |
dumbbell around pullover |
905 |
latissimus dorsi |
473 |
473 |
dumbbell |
473 |
2802 |
Hold a dumbbell with both hands and extend your arms straight above your chest. |
473 |
| 473 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell around pullover.gif |
dumbbell around pullover |
904 |
triceps |
473 |
473 |
dumbbell |
473 |
2803 |
Keeping your arms straight, slowly lower the dumbbell behind your head in an arc motion. |
473 |
| 473 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell around pullover.gif |
dumbbell around pullover |
905 |
latissimus dorsi |
473 |
473 |
dumbbell |
473 |
2803 |
Keeping your arms straight, slowly lower the dumbbell behind your head in an arc motion. |
473 |
| 473 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell around pullover.gif |
dumbbell around pullover |
904 |
triceps |
473 |
473 |
dumbbell |
473 |
2804 |
Pause for a moment at the bottom, then raise the dumbbell back to the starting position. |
473 |
| 473 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell around pullover.gif |
dumbbell around pullover |
905 |
latissimus dorsi |
473 |
473 |
dumbbell |
473 |
2804 |
Pause for a moment at the bottom, then raise the dumbbell back to the starting position. |
473 |
| 473 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell around pullover.gif |
dumbbell around pullover |
904 |
triceps |
473 |
473 |
dumbbell |
473 |
2805 |
Repeat for the desired number of repetitions. |
473 |
| 473 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell around pullover.gif |
dumbbell around pullover |
905 |
latissimus dorsi |
473 |
473 |
dumbbell |
473 |
2805 |
Repeat for the desired number of repetitions. |
473 |
| 474 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench press.gif |
dumbbell bench press |
906 |
triceps |
474 |
474 |
dumbbell |
474 |
2806 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
474 |
| 474 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench press.gif |
dumbbell bench press |
907 |
shoulders |
474 |
474 |
dumbbell |
474 |
2806 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
474 |
| 474 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench press.gif |
dumbbell bench press |
906 |
triceps |
474 |
474 |
dumbbell |
474 |
2807 |
Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest. |
474 |
| 474 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench press.gif |
dumbbell bench press |
907 |
shoulders |
474 |
474 |
dumbbell |
474 |
2807 |
Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest. |
474 |
| 474 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench press.gif |
dumbbell bench press |
906 |
triceps |
474 |
474 |
dumbbell |
474 |
2808 |
Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle. |
474 |
| 474 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench press.gif |
dumbbell bench press |
907 |
shoulders |
474 |
474 |
dumbbell |
474 |
2808 |
Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle. |
474 |
| 474 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench press.gif |
dumbbell bench press |
906 |
triceps |
474 |
474 |
dumbbell |
474 |
2809 |
Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms. |
474 |
| 474 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench press.gif |
dumbbell bench press |
907 |
shoulders |
474 |
474 |
dumbbell |
474 |
2809 |
Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms. |
474 |
| 474 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench press.gif |
dumbbell bench press |
906 |
triceps |
474 |
474 |
dumbbell |
474 |
2810 |
Repeat for the desired number of repetitions. |
474 |
| 474 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench press.gif |
dumbbell bench press |
907 |
shoulders |
474 |
474 |
dumbbell |
474 |
2810 |
Repeat for the desired number of repetitions. |
474 |
| 475 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench seated press.gif |
dumbbell bench seated press |
908 |
triceps |
475 |
475 |
dumbbell |
475 |
2811 |
Sit on a bench with a dumbbell in each hand, resting on your thighs. |
475 |
| 475 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench seated press.gif |
dumbbell bench seated press |
909 |
chest |
475 |
475 |
dumbbell |
475 |
2811 |
Sit on a bench with a dumbbell in each hand, resting on your thighs. |
475 |
| 475 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench seated press.gif |
dumbbell bench seated press |
908 |
triceps |
475 |
475 |
dumbbell |
475 |
2812 |
Lean back and position the dumbbells to the sides of your chest, palms facing forward. |
475 |
| 475 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench seated press.gif |
dumbbell bench seated press |
909 |
chest |
475 |
475 |
dumbbell |
475 |
2812 |
Lean back and position the dumbbells to the sides of your chest, palms facing forward. |
475 |
| 475 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench seated press.gif |
dumbbell bench seated press |
908 |
triceps |
475 |
475 |
dumbbell |
475 |
2813 |
Press the dumbbells upward until your arms are fully extended. |
475 |
| 475 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench seated press.gif |
dumbbell bench seated press |
909 |
chest |
475 |
475 |
dumbbell |
475 |
2813 |
Press the dumbbells upward until your arms are fully extended. |
475 |
| 475 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench seated press.gif |
dumbbell bench seated press |
908 |
triceps |
475 |
475 |
dumbbell |
475 |
2814 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
475 |
| 475 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench seated press.gif |
dumbbell bench seated press |
909 |
chest |
475 |
475 |
dumbbell |
475 |
2814 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
475 |
| 475 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench seated press.gif |
dumbbell bench seated press |
908 |
triceps |
475 |
475 |
dumbbell |
475 |
2815 |
Repeat for the desired number of repetitions. |
475 |
| 475 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench seated press.gif |
dumbbell bench seated press |
909 |
chest |
475 |
475 |
dumbbell |
475 |
2815 |
Repeat for the desired number of repetitions. |
475 |
| 476 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif |
dumbbell bench squat |
910 |
quadriceps |
476 |
476 |
dumbbell |
476 |
2816 |
Place a dumbbell on the ground in front of a bench. |
476 |
| 476 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif |
dumbbell bench squat |
911 |
hamstrings |
476 |
476 |
dumbbell |
476 |
2816 |
Place a dumbbell on the ground in front of a bench. |
476 |
| 476 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif |
dumbbell bench squat |
912 |
calves |
476 |
476 |
dumbbell |
476 |
2816 |
Place a dumbbell on the ground in front of a bench. |
476 |
| 476 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif |
dumbbell bench squat |
910 |
quadriceps |
476 |
476 |
dumbbell |
476 |
2817 |
Stand facing away from the bench with your feet shoulder-width apart. |
476 |
| 476 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif |
dumbbell bench squat |
911 |
hamstrings |
476 |
476 |
dumbbell |
476 |
2817 |
Stand facing away from the bench with your feet shoulder-width apart. |
476 |
| 476 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif |
dumbbell bench squat |
912 |
calves |
476 |
476 |
dumbbell |
476 |
2817 |
Stand facing away from the bench with your feet shoulder-width apart. |
476 |
| 476 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif |
dumbbell bench squat |
910 |
quadriceps |
476 |
476 |
dumbbell |
476 |
2818 |
Bend at the knees and hips to lower yourself down towards the bench, keeping your chest up and back straight. |
476 |
| 476 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif |
dumbbell bench squat |
911 |
hamstrings |
476 |
476 |
dumbbell |
476 |
2818 |
Bend at the knees and hips to lower yourself down towards the bench, keeping your chest up and back straight. |
476 |
| 476 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif |
dumbbell bench squat |
912 |
calves |
476 |
476 |
dumbbell |
476 |
2818 |
Bend at the knees and hips to lower yourself down towards the bench, keeping your chest up and back straight. |
476 |
| 476 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif |
dumbbell bench squat |
910 |
quadriceps |
476 |
476 |
dumbbell |
476 |
2819 |
Once your glutes touch the bench, push through your heels to stand back up to the starting position. |
476 |
| 476 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif |
dumbbell bench squat |
911 |
hamstrings |
476 |
476 |
dumbbell |
476 |
2819 |
Once your glutes touch the bench, push through your heels to stand back up to the starting position. |
476 |
| 476 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif |
dumbbell bench squat |
912 |
calves |
476 |
476 |
dumbbell |
476 |
2819 |
Once your glutes touch the bench, push through your heels to stand back up to the starting position. |
476 |
| 476 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif |
dumbbell bench squat |
910 |
quadriceps |
476 |
476 |
dumbbell |
476 |
2820 |
Repeat for the desired number of repetitions. |
476 |
| 476 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif |
dumbbell bench squat |
911 |
hamstrings |
476 |
476 |
dumbbell |
476 |
2820 |
Repeat for the desired number of repetitions. |
476 |
| 476 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bench squat.gif |
dumbbell bench squat |
912 |
calves |
476 |
476 |
dumbbell |
476 |
2820 |
Repeat for the desired number of repetitions. |
476 |
| 477 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif |
dumbbell bent over row |
913 |
biceps |
477 |
477 |
dumbbell |
477 |
2821 |
Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body. |
477 |
| 477 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif |
dumbbell bent over row |
914 |
forearms |
477 |
477 |
dumbbell |
477 |
2821 |
Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body. |
477 |
| 477 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif |
dumbbell bent over row |
913 |
biceps |
477 |
477 |
dumbbell |
477 |
2822 |
Bend forward at the hips, keeping your back straight and your core engaged. |
477 |
| 477 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif |
dumbbell bent over row |
914 |
forearms |
477 |
477 |
dumbbell |
477 |
2822 |
Bend forward at the hips, keeping your back straight and your core engaged. |
477 |
| 477 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif |
dumbbell bent over row |
913 |
biceps |
477 |
477 |
dumbbell |
477 |
2823 |
Let your arms hang straight down towards the floor, with your elbows slightly bent. |
477 |
| 477 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif |
dumbbell bent over row |
914 |
forearms |
477 |
477 |
dumbbell |
477 |
2823 |
Let your arms hang straight down towards the floor, with your elbows slightly bent. |
477 |
| 477 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif |
dumbbell bent over row |
913 |
biceps |
477 |
477 |
dumbbell |
477 |
2824 |
Pull the dumbbells up towards your chest, squeezing your shoulder blades together. |
477 |
| 477 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif |
dumbbell bent over row |
914 |
forearms |
477 |
477 |
dumbbell |
477 |
2824 |
Pull the dumbbells up towards your chest, squeezing your shoulder blades together. |
477 |
| 477 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif |
dumbbell bent over row |
913 |
biceps |
477 |
477 |
dumbbell |
477 |
2825 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
477 |
| 477 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif |
dumbbell bent over row |
914 |
forearms |
477 |
477 |
dumbbell |
477 |
2825 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
477 |
| 477 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif |
dumbbell bent over row |
913 |
biceps |
477 |
477 |
dumbbell |
477 |
2826 |
Repeat for the desired number of repetitions. |
477 |
| 477 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bent over row.gif |
dumbbell bent over row |
914 |
forearms |
477 |
477 |
dumbbell |
477 |
2826 |
Repeat for the desired number of repetitions. |
477 |
| 478 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif |
dumbbell bicep curl lunge with bowling motion |
915 |
forearms |
478 |
478 |
dumbbell |
478 |
2827 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. |
478 |
| 478 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif |
dumbbell bicep curl lunge with bowling motion |
916 |
shoulders |
478 |
478 |
dumbbell |
478 |
2827 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. |
478 |
| 478 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif |
dumbbell bicep curl lunge with bowling motion |
915 |
forearms |
478 |
478 |
dumbbell |
478 |
2828 |
Take a step forward with your right foot, bending your right knee and lowering your body into a lunge position. |
478 |
| 478 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif |
dumbbell bicep curl lunge with bowling motion |
916 |
shoulders |
478 |
478 |
dumbbell |
478 |
2828 |
Take a step forward with your right foot, bending your right knee and lowering your body into a lunge position. |
478 |
| 478 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif |
dumbbell bicep curl lunge with bowling motion |
915 |
forearms |
478 |
478 |
dumbbell |
478 |
2829 |
As you lunge forward, curl the dumbbells up towards your shoulders, keeping your elbows close to your body. |
478 |
| 478 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif |
dumbbell bicep curl lunge with bowling motion |
916 |
shoulders |
478 |
478 |
dumbbell |
478 |
2829 |
As you lunge forward, curl the dumbbells up towards your shoulders, keeping your elbows close to your body. |
478 |
| 478 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif |
dumbbell bicep curl lunge with bowling motion |
915 |
forearms |
478 |
478 |
dumbbell |
478 |
2830 |
At the bottom of the lunge, rotate your torso to the right, as if you were bowling a ball. |
478 |
| 478 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif |
dumbbell bicep curl lunge with bowling motion |
916 |
shoulders |
478 |
478 |
dumbbell |
478 |
2830 |
At the bottom of the lunge, rotate your torso to the right, as if you were bowling a ball. |
478 |
| 478 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif |
dumbbell bicep curl lunge with bowling motion |
915 |
forearms |
478 |
478 |
dumbbell |
478 |
2831 |
Reverse the motion, stepping back with your right foot and returning to the starting position while lowering the dumbbells back down. |
478 |
| 478 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif |
dumbbell bicep curl lunge with bowling motion |
916 |
shoulders |
478 |
478 |
dumbbell |
478 |
2831 |
Reverse the motion, stepping back with your right foot and returning to the starting position while lowering the dumbbells back down. |
478 |
| 478 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif |
dumbbell bicep curl lunge with bowling motion |
915 |
forearms |
478 |
478 |
dumbbell |
478 |
2832 |
Repeat the lunge and curl motion, this time rotating your torso to the left. |
478 |
| 478 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif |
dumbbell bicep curl lunge with bowling motion |
916 |
shoulders |
478 |
478 |
dumbbell |
478 |
2832 |
Repeat the lunge and curl motion, this time rotating your torso to the left. |
478 |
| 478 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif |
dumbbell bicep curl lunge with bowling motion |
915 |
forearms |
478 |
478 |
dumbbell |
478 |
2833 |
Continue alternating sides for the desired number of repetitions. |
478 |
| 478 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl lunge with bowling motion.gif |
dumbbell bicep curl lunge with bowling motion |
916 |
shoulders |
478 |
478 |
dumbbell |
478 |
2833 |
Continue alternating sides for the desired number of repetitions. |
478 |
| 479 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif |
dumbbell bicep curl on exercise ball with leg raised |
917 |
forearms |
479 |
479 |
dumbbell |
479 |
2834 |
Sit on an exercise ball with your feet flat on the ground and your back straight. |
479 |
| 479 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif |
dumbbell bicep curl on exercise ball with leg raised |
918 |
shoulders |
479 |
479 |
dumbbell |
479 |
2834 |
Sit on an exercise ball with your feet flat on the ground and your back straight. |
479 |
| 479 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif |
dumbbell bicep curl on exercise ball with leg raised |
917 |
forearms |
479 |
479 |
dumbbell |
479 |
2835 |
Hold a dumbbell in each hand with your palms facing forward and your arms fully extended. |
479 |
| 479 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif |
dumbbell bicep curl on exercise ball with leg raised |
918 |
shoulders |
479 |
479 |
dumbbell |
479 |
2835 |
Hold a dumbbell in each hand with your palms facing forward and your arms fully extended. |
479 |
| 479 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif |
dumbbell bicep curl on exercise ball with leg raised |
917 |
forearms |
479 |
479 |
dumbbell |
479 |
2836 |
Slowly curl the dumbbells towards your shoulders, keeping your elbows close to your sides. |
479 |
| 479 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif |
dumbbell bicep curl on exercise ball with leg raised |
918 |
shoulders |
479 |
479 |
dumbbell |
479 |
2836 |
Slowly curl the dumbbells towards your shoulders, keeping your elbows close to your sides. |
479 |
| 479 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif |
dumbbell bicep curl on exercise ball with leg raised |
917 |
forearms |
479 |
479 |
dumbbell |
479 |
2837 |
Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position. |
479 |
| 479 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif |
dumbbell bicep curl on exercise ball with leg raised |
918 |
shoulders |
479 |
479 |
dumbbell |
479 |
2837 |
Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position. |
479 |
| 479 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif |
dumbbell bicep curl on exercise ball with leg raised |
917 |
forearms |
479 |
479 |
dumbbell |
479 |
2838 |
While performing the bicep curl, raise one leg off the ground and hold it in the air for the duration of the exercise. |
479 |
| 479 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif |
dumbbell bicep curl on exercise ball with leg raised |
918 |
shoulders |
479 |
479 |
dumbbell |
479 |
2838 |
While performing the bicep curl, raise one leg off the ground and hold it in the air for the duration of the exercise. |
479 |
| 479 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif |
dumbbell bicep curl on exercise ball with leg raised |
917 |
forearms |
479 |
479 |
dumbbell |
479 |
2839 |
Repeat for the desired number of repetitions, then switch legs and repeat. |
479 |
| 479 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl on exercise ball with leg raised.gif |
dumbbell bicep curl on exercise ball with leg raised |
918 |
shoulders |
479 |
479 |
dumbbell |
479 |
2839 |
Repeat for the desired number of repetitions, then switch legs and repeat. |
479 |
| 480 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl with stork stance.gif |
dumbbell bicep curl with stork stance |
919 |
forearms |
480 |
480 |
dumbbell |
480 |
2840 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward. |
480 |
| 480 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl with stork stance.gif |
dumbbell bicep curl with stork stance |
919 |
forearms |
480 |
480 |
dumbbell |
480 |
2841 |
Extend one leg behind you, balancing on the toes of that foot. |
480 |
| 480 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl with stork stance.gif |
dumbbell bicep curl with stork stance |
919 |
forearms |
480 |
480 |
dumbbell |
480 |
2842 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
480 |
| 480 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl with stork stance.gif |
dumbbell bicep curl with stork stance |
919 |
forearms |
480 |
480 |
dumbbell |
480 |
2843 |
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. |
480 |
| 480 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl with stork stance.gif |
dumbbell bicep curl with stork stance |
919 |
forearms |
480 |
480 |
dumbbell |
480 |
2844 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
480 |
| 480 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl with stork stance.gif |
dumbbell bicep curl with stork stance |
919 |
forearms |
480 |
480 |
dumbbell |
480 |
2845 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
480 |
| 480 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell bicep curl with stork stance.gif |
dumbbell bicep curl with stork stance |
919 |
forearms |
480 |
480 |
dumbbell |
480 |
2846 |
Repeat for the desired number of repetitions, then switch legs and repeat. |
480 |
| 481 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl.gif |
dumbbell biceps curl |
920 |
forearms |
481 |
481 |
dumbbell |
481 |
2847 |
Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended. |
481 |
| 481 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl.gif |
dumbbell biceps curl |
920 |
forearms |
481 |
481 |
dumbbell |
481 |
2848 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
481 |
| 481 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl.gif |
dumbbell biceps curl |
920 |
forearms |
481 |
481 |
dumbbell |
481 |
2849 |
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. |
481 |
| 481 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl.gif |
dumbbell biceps curl |
920 |
forearms |
481 |
481 |
dumbbell |
481 |
2850 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
481 |
| 481 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl.gif |
dumbbell biceps curl |
920 |
forearms |
481 |
481 |
dumbbell |
481 |
2851 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
481 |
| 481 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl.gif |
dumbbell biceps curl |
920 |
forearms |
481 |
481 |
dumbbell |
481 |
2852 |
Repeat for the desired number of repetitions. |
481 |
| 482 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl (with arm blaster).gif |
dumbbell biceps curl (with arm blaster) |
921 |
forearms |
482 |
482 |
dumbbell |
482 |
2853 |
Stand up straight with a dumbbell in each hand, palms facing forward. |
482 |
| 482 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl (with arm blaster).gif |
dumbbell biceps curl (with arm blaster) |
921 |
forearms |
482 |
482 |
dumbbell |
482 |
2854 |
Keep your elbows close to your torso and your upper arms stationary. |
482 |
| 482 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl (with arm blaster).gif |
dumbbell biceps curl (with arm blaster) |
921 |
forearms |
482 |
482 |
dumbbell |
482 |
2855 |
Exhale and curl the weights while contracting your biceps. |
482 |
| 482 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl (with arm blaster).gif |
dumbbell biceps curl (with arm blaster) |
921 |
forearms |
482 |
482 |
dumbbell |
482 |
2856 |
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. |
482 |
| 482 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl (with arm blaster).gif |
dumbbell biceps curl (with arm blaster) |
921 |
forearms |
482 |
482 |
dumbbell |
482 |
2857 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
482 |
| 482 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl (with arm blaster).gif |
dumbbell biceps curl (with arm blaster) |
921 |
forearms |
482 |
482 |
dumbbell |
482 |
2858 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
482 |
| 482 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl (with arm blaster).gif |
dumbbell biceps curl (with arm blaster) |
921 |
forearms |
482 |
482 |
dumbbell |
482 |
2859 |
Repeat for the desired number of repetitions. |
482 |
| 483 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl reverse.gif |
dumbbell biceps curl reverse |
922 |
forearms |
483 |
483 |
dumbbell |
483 |
2860 |
Stand up straight with a dumbbell in each hand, palms facing down and arms fully extended. |
483 |
| 483 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl reverse.gif |
dumbbell biceps curl reverse |
922 |
forearms |
483 |
483 |
dumbbell |
483 |
2861 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
483 |
| 483 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl reverse.gif |
dumbbell biceps curl reverse |
922 |
forearms |
483 |
483 |
dumbbell |
483 |
2862 |
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. |
483 |
| 483 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl reverse.gif |
dumbbell biceps curl reverse |
922 |
forearms |
483 |
483 |
dumbbell |
483 |
2863 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
483 |
| 483 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl reverse.gif |
dumbbell biceps curl reverse |
922 |
forearms |
483 |
483 |
dumbbell |
483 |
2864 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
483 |
| 483 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl reverse.gif |
dumbbell biceps curl reverse |
922 |
forearms |
483 |
483 |
dumbbell |
483 |
2865 |
Repeat for the desired number of repetitions. |
483 |
| 484 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl squat.gif |
dumbbell biceps curl squat |
923 |
forearms |
484 |
484 |
dumbbell |
484 |
2866 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. |
484 |
| 484 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl squat.gif |
dumbbell biceps curl squat |
923 |
forearms |
484 |
484 |
dumbbell |
484 |
2867 |
Keeping your back straight and your elbows close to your sides, exhale and curl the dumbbells up towards your shoulders. |
484 |
| 484 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl squat.gif |
dumbbell biceps curl squat |
923 |
forearms |
484 |
484 |
dumbbell |
484 |
2868 |
Pause for a moment at the top, squeezing your biceps. |
484 |
| 484 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl squat.gif |
dumbbell biceps curl squat |
923 |
forearms |
484 |
484 |
dumbbell |
484 |
2869 |
Inhale and slowly lower the dumbbells back down to the starting position. |
484 |
| 484 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl squat.gif |
dumbbell biceps curl squat |
923 |
forearms |
484 |
484 |
dumbbell |
484 |
2870 |
Repeat for the desired number of repetitions. |
484 |
| 485 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif |
dumbbell biceps curl v sit on bosu ball |
924 |
forearms |
485 |
485 |
dumbbell |
485 |
2871 |
Sit on a bosu ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
485 |
| 485 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif |
dumbbell biceps curl v sit on bosu ball |
925 |
shoulders |
485 |
485 |
dumbbell |
485 |
2871 |
Sit on a bosu ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
485 |
| 485 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif |
dumbbell biceps curl v sit on bosu ball |
924 |
forearms |
485 |
485 |
dumbbell |
485 |
2872 |
Hold a dumbbell in each hand with your palms facing forward and your arms fully extended down by your sides. |
485 |
| 485 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif |
dumbbell biceps curl v sit on bosu ball |
925 |
shoulders |
485 |
485 |
dumbbell |
485 |
2872 |
Hold a dumbbell in each hand with your palms facing forward and your arms fully extended down by your sides. |
485 |
| 485 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif |
dumbbell biceps curl v sit on bosu ball |
924 |
forearms |
485 |
485 |
dumbbell |
485 |
2873 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
485 |
| 485 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif |
dumbbell biceps curl v sit on bosu ball |
925 |
shoulders |
485 |
485 |
dumbbell |
485 |
2873 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
485 |
| 485 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif |
dumbbell biceps curl v sit on bosu ball |
924 |
forearms |
485 |
485 |
dumbbell |
485 |
2874 |
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. |
485 |
| 485 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif |
dumbbell biceps curl v sit on bosu ball |
925 |
shoulders |
485 |
485 |
dumbbell |
485 |
2874 |
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. |
485 |
| 485 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif |
dumbbell biceps curl v sit on bosu ball |
924 |
forearms |
485 |
485 |
dumbbell |
485 |
2875 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
485 |
| 485 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif |
dumbbell biceps curl v sit on bosu ball |
925 |
shoulders |
485 |
485 |
dumbbell |
485 |
2875 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
485 |
| 485 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif |
dumbbell biceps curl v sit on bosu ball |
924 |
forearms |
485 |
485 |
dumbbell |
485 |
2876 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
485 |
| 485 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif |
dumbbell biceps curl v sit on bosu ball |
925 |
shoulders |
485 |
485 |
dumbbell |
485 |
2876 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
485 |
| 485 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif |
dumbbell biceps curl v sit on bosu ball |
924 |
forearms |
485 |
485 |
dumbbell |
485 |
2877 |
Repeat for the desired number of repetitions. |
485 |
| 485 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell biceps curl v sit on bosu ball.gif |
dumbbell biceps curl v sit on bosu ball |
925 |
shoulders |
485 |
485 |
dumbbell |
485 |
2877 |
Repeat for the desired number of repetitions. |
485 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
926 |
quadriceps |
486 |
486 |
dumbbell |
486 |
2878 |
Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
927 |
hamstrings |
486 |
486 |
dumbbell |
486 |
2878 |
Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
928 |
calves |
486 |
486 |
dumbbell |
486 |
2878 |
Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
929 |
shoulders |
486 |
486 |
dumbbell |
486 |
2878 |
Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
930 |
triceps |
486 |
486 |
dumbbell |
486 |
2878 |
Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
931 |
core |
486 |
486 |
dumbbell |
486 |
2878 |
Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
926 |
quadriceps |
486 |
486 |
dumbbell |
486 |
2879 |
Lower your body into a squat position, placing the dumbbells on the ground in front of you. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
927 |
hamstrings |
486 |
486 |
dumbbell |
486 |
2879 |
Lower your body into a squat position, placing the dumbbells on the ground in front of you. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
928 |
calves |
486 |
486 |
dumbbell |
486 |
2879 |
Lower your body into a squat position, placing the dumbbells on the ground in front of you. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
929 |
shoulders |
486 |
486 |
dumbbell |
486 |
2879 |
Lower your body into a squat position, placing the dumbbells on the ground in front of you. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
930 |
triceps |
486 |
486 |
dumbbell |
486 |
2879 |
Lower your body into a squat position, placing the dumbbells on the ground in front of you. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
931 |
core |
486 |
486 |
dumbbell |
486 |
2879 |
Lower your body into a squat position, placing the dumbbells on the ground in front of you. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
926 |
quadriceps |
486 |
486 |
dumbbell |
486 |
2880 |
Kick your feet back into a push-up position, keeping your body in a straight line. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
927 |
hamstrings |
486 |
486 |
dumbbell |
486 |
2880 |
Kick your feet back into a push-up position, keeping your body in a straight line. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
928 |
calves |
486 |
486 |
dumbbell |
486 |
2880 |
Kick your feet back into a push-up position, keeping your body in a straight line. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
929 |
shoulders |
486 |
486 |
dumbbell |
486 |
2880 |
Kick your feet back into a push-up position, keeping your body in a straight line. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
930 |
triceps |
486 |
486 |
dumbbell |
486 |
2880 |
Kick your feet back into a push-up position, keeping your body in a straight line. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
931 |
core |
486 |
486 |
dumbbell |
486 |
2880 |
Kick your feet back into a push-up position, keeping your body in a straight line. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
926 |
quadriceps |
486 |
486 |
dumbbell |
486 |
2881 |
Perform a push-up, bending your elbows and lowering your chest towards the ground. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
927 |
hamstrings |
486 |
486 |
dumbbell |
486 |
2881 |
Perform a push-up, bending your elbows and lowering your chest towards the ground. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
928 |
calves |
486 |
486 |
dumbbell |
486 |
2881 |
Perform a push-up, bending your elbows and lowering your chest towards the ground. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
929 |
shoulders |
486 |
486 |
dumbbell |
486 |
2881 |
Perform a push-up, bending your elbows and lowering your chest towards the ground. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
930 |
triceps |
486 |
486 |
dumbbell |
486 |
2881 |
Perform a push-up, bending your elbows and lowering your chest towards the ground. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
931 |
core |
486 |
486 |
dumbbell |
486 |
2881 |
Perform a push-up, bending your elbows and lowering your chest towards the ground. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
926 |
quadriceps |
486 |
486 |
dumbbell |
486 |
2882 |
Jump your feet back towards your hands, landing in a squat position. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
927 |
hamstrings |
486 |
486 |
dumbbell |
486 |
2882 |
Jump your feet back towards your hands, landing in a squat position. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
928 |
calves |
486 |
486 |
dumbbell |
486 |
2882 |
Jump your feet back towards your hands, landing in a squat position. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
929 |
shoulders |
486 |
486 |
dumbbell |
486 |
2882 |
Jump your feet back towards your hands, landing in a squat position. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
930 |
triceps |
486 |
486 |
dumbbell |
486 |
2882 |
Jump your feet back towards your hands, landing in a squat position. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
931 |
core |
486 |
486 |
dumbbell |
486 |
2882 |
Jump your feet back towards your hands, landing in a squat position. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
926 |
quadriceps |
486 |
486 |
dumbbell |
486 |
2883 |
Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
927 |
hamstrings |
486 |
486 |
dumbbell |
486 |
2883 |
Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
928 |
calves |
486 |
486 |
dumbbell |
486 |
2883 |
Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
929 |
shoulders |
486 |
486 |
dumbbell |
486 |
2883 |
Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
930 |
triceps |
486 |
486 |
dumbbell |
486 |
2883 |
Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
931 |
core |
486 |
486 |
dumbbell |
486 |
2883 |
Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
926 |
quadriceps |
486 |
486 |
dumbbell |
486 |
2884 |
Press the dumbbells overhead, fully extending your arms. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
927 |
hamstrings |
486 |
486 |
dumbbell |
486 |
2884 |
Press the dumbbells overhead, fully extending your arms. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
928 |
calves |
486 |
486 |
dumbbell |
486 |
2884 |
Press the dumbbells overhead, fully extending your arms. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
929 |
shoulders |
486 |
486 |
dumbbell |
486 |
2884 |
Press the dumbbells overhead, fully extending your arms. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
930 |
triceps |
486 |
486 |
dumbbell |
486 |
2884 |
Press the dumbbells overhead, fully extending your arms. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
931 |
core |
486 |
486 |
dumbbell |
486 |
2884 |
Press the dumbbells overhead, fully extending your arms. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
926 |
quadriceps |
486 |
486 |
dumbbell |
486 |
2885 |
Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
927 |
hamstrings |
486 |
486 |
dumbbell |
486 |
2885 |
Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
928 |
calves |
486 |
486 |
dumbbell |
486 |
2885 |
Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
929 |
shoulders |
486 |
486 |
dumbbell |
486 |
2885 |
Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
930 |
triceps |
486 |
486 |
dumbbell |
486 |
2885 |
Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions. |
486 |
| 486 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell burpee.gif |
dumbbell burpee |
931 |
core |
486 |
486 |
dumbbell |
486 |
2885 |
Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions. |
486 |
| 487 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif |
dumbbell clean |
932 |
hamstrings |
487 |
487 |
dumbbell |
487 |
2886 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. |
487 |
| 487 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif |
dumbbell clean |
933 |
quadriceps |
487 |
487 |
dumbbell |
487 |
2886 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. |
487 |
| 487 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif |
dumbbell clean |
934 |
calves |
487 |
487 |
dumbbell |
487 |
2886 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. |
487 |
| 487 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif |
dumbbell clean |
932 |
hamstrings |
487 |
487 |
dumbbell |
487 |
2887 |
Bend your knees and lower your hips into a squat position, keeping your back straight and chest up. |
487 |
| 487 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif |
dumbbell clean |
933 |
quadriceps |
487 |
487 |
dumbbell |
487 |
2887 |
Bend your knees and lower your hips into a squat position, keeping your back straight and chest up. |
487 |
| 487 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif |
dumbbell clean |
934 |
calves |
487 |
487 |
dumbbell |
487 |
2887 |
Bend your knees and lower your hips into a squat position, keeping your back straight and chest up. |
487 |
| 487 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif |
dumbbell clean |
932 |
hamstrings |
487 |
487 |
dumbbell |
487 |
2888 |
Explosively extend your hips and knees, driving through your heels to jump off the ground. |
487 |
| 487 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif |
dumbbell clean |
933 |
quadriceps |
487 |
487 |
dumbbell |
487 |
2888 |
Explosively extend your hips and knees, driving through your heels to jump off the ground. |
487 |
| 487 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif |
dumbbell clean |
934 |
calves |
487 |
487 |
dumbbell |
487 |
2888 |
Explosively extend your hips and knees, driving through your heels to jump off the ground. |
487 |
| 487 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif |
dumbbell clean |
932 |
hamstrings |
487 |
487 |
dumbbell |
487 |
2889 |
As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body. |
487 |
| 487 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif |
dumbbell clean |
933 |
quadriceps |
487 |
487 |
dumbbell |
487 |
2889 |
As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body. |
487 |
| 487 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif |
dumbbell clean |
934 |
calves |
487 |
487 |
dumbbell |
487 |
2889 |
As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body. |
487 |
| 487 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif |
dumbbell clean |
932 |
hamstrings |
487 |
487 |
dumbbell |
487 |
2890 |
Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up. |
487 |
| 487 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif |
dumbbell clean |
933 |
quadriceps |
487 |
487 |
dumbbell |
487 |
2890 |
Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up. |
487 |
| 487 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif |
dumbbell clean |
934 |
calves |
487 |
487 |
dumbbell |
487 |
2890 |
Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up. |
487 |
| 487 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif |
dumbbell clean |
932 |
hamstrings |
487 |
487 |
dumbbell |
487 |
2891 |
Lower the dumbbells back down to the starting position by reversing the movement. |
487 |
| 487 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif |
dumbbell clean |
933 |
quadriceps |
487 |
487 |
dumbbell |
487 |
2891 |
Lower the dumbbells back down to the starting position by reversing the movement. |
487 |
| 487 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif |
dumbbell clean |
934 |
calves |
487 |
487 |
dumbbell |
487 |
2891 |
Lower the dumbbells back down to the starting position by reversing the movement. |
487 |
| 487 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif |
dumbbell clean |
932 |
hamstrings |
487 |
487 |
dumbbell |
487 |
2892 |
Repeat for the desired number of repetitions. |
487 |
| 487 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif |
dumbbell clean |
933 |
quadriceps |
487 |
487 |
dumbbell |
487 |
2892 |
Repeat for the desired number of repetitions. |
487 |
| 487 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell clean.gif |
dumbbell clean |
934 |
calves |
487 |
487 |
dumbbell |
487 |
2892 |
Repeat for the desired number of repetitions. |
487 |
| 488 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif |
dumbbell close grip press |
935 |
chest |
488 |
488 |
dumbbell |
488 |
2893 |
Sit on a flat bench with a dumbbell in each hand, resting on your thighs. |
488 |
| 488 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif |
dumbbell close grip press |
936 |
shoulders |
488 |
488 |
dumbbell |
488 |
2893 |
Sit on a flat bench with a dumbbell in each hand, resting on your thighs. |
488 |
| 488 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif |
dumbbell close grip press |
935 |
chest |
488 |
488 |
dumbbell |
488 |
2894 |
Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. |
488 |
| 488 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif |
dumbbell close grip press |
936 |
shoulders |
488 |
488 |
dumbbell |
488 |
2894 |
Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. |
488 |
| 488 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif |
dumbbell close grip press |
935 |
chest |
488 |
488 |
dumbbell |
488 |
2895 |
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. |
488 |
| 488 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif |
dumbbell close grip press |
936 |
shoulders |
488 |
488 |
dumbbell |
488 |
2895 |
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. |
488 |
| 488 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif |
dumbbell close grip press |
935 |
chest |
488 |
488 |
dumbbell |
488 |
2896 |
As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest. |
488 |
| 488 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif |
dumbbell close grip press |
936 |
shoulders |
488 |
488 |
dumbbell |
488 |
2896 |
As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest. |
488 |
| 488 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif |
dumbbell close grip press |
935 |
chest |
488 |
488 |
dumbbell |
488 |
2897 |
As you exhale, use your triceps to lift the dumbbells back to the starting position. Make sure to use only your triceps and do not use your forearms or biceps to help lift the dumbbells. |
488 |
| 488 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif |
dumbbell close grip press |
936 |
shoulders |
488 |
488 |
dumbbell |
488 |
2897 |
As you exhale, use your triceps to lift the dumbbells back to the starting position. Make sure to use only your triceps and do not use your forearms or biceps to help lift the dumbbells. |
488 |
| 488 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif |
dumbbell close grip press |
935 |
chest |
488 |
488 |
dumbbell |
488 |
2898 |
After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions. |
488 |
| 488 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close grip press.gif |
dumbbell close grip press |
936 |
shoulders |
488 |
488 |
dumbbell |
488 |
2898 |
After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions. |
488 |
| 489 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif |
dumbbell close-grip press |
937 |
chest |
489 |
489 |
dumbbell |
489 |
2899 |
Sit on a flat bench with a dumbbell in each hand, resting on your thighs. |
489 |
| 489 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif |
dumbbell close-grip press |
938 |
shoulders |
489 |
489 |
dumbbell |
489 |
2899 |
Sit on a flat bench with a dumbbell in each hand, resting on your thighs. |
489 |
| 489 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif |
dumbbell close-grip press |
937 |
chest |
489 |
489 |
dumbbell |
489 |
2900 |
Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. |
489 |
| 489 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif |
dumbbell close-grip press |
938 |
shoulders |
489 |
489 |
dumbbell |
489 |
2900 |
Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. |
489 |
| 489 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif |
dumbbell close-grip press |
937 |
chest |
489 |
489 |
dumbbell |
489 |
2901 |
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. |
489 |
| 489 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif |
dumbbell close-grip press |
938 |
shoulders |
489 |
489 |
dumbbell |
489 |
2901 |
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. |
489 |
| 489 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif |
dumbbell close-grip press |
937 |
chest |
489 |
489 |
dumbbell |
489 |
2902 |
As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest. |
489 |
| 489 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif |
dumbbell close-grip press |
938 |
shoulders |
489 |
489 |
dumbbell |
489 |
2902 |
As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest. |
489 |
| 489 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif |
dumbbell close-grip press |
937 |
chest |
489 |
489 |
dumbbell |
489 |
2903 |
As you exhale, use your triceps to lift the dumbbells back to the starting position. |
489 |
| 489 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif |
dumbbell close-grip press |
938 |
shoulders |
489 |
489 |
dumbbell |
489 |
2903 |
As you exhale, use your triceps to lift the dumbbells back to the starting position. |
489 |
| 489 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif |
dumbbell close-grip press |
937 |
chest |
489 |
489 |
dumbbell |
489 |
2904 |
Repeat for the desired number of repetitions. |
489 |
| 489 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell close-grip press.gif |
dumbbell close-grip press |
938 |
shoulders |
489 |
489 |
dumbbell |
489 |
2904 |
Repeat for the desired number of repetitions. |
489 |
| 490 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell concentration curl.gif |
dumbbell concentration curl |
939 |
forearms |
490 |
490 |
dumbbell |
490 |
2905 |
Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh. |
490 |
| 490 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell concentration curl.gif |
dumbbell concentration curl |
939 |
forearms |
490 |
490 |
dumbbell |
490 |
2906 |
Fully extend your arm and hold the dumbbell with an underhand grip. |
490 |
| 490 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell concentration curl.gif |
dumbbell concentration curl |
939 |
forearms |
490 |
490 |
dumbbell |
490 |
2907 |
Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps. |
490 |
| 490 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell concentration curl.gif |
dumbbell concentration curl |
939 |
forearms |
490 |
490 |
dumbbell |
490 |
2908 |
Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. |
490 |
| 490 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell concentration curl.gif |
dumbbell concentration curl |
939 |
forearms |
490 |
490 |
dumbbell |
490 |
2909 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
490 |
| 490 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell concentration curl.gif |
dumbbell concentration curl |
939 |
forearms |
490 |
490 |
dumbbell |
490 |
2910 |
Inhale and slowly lower the dumbbell back to the starting position. |
490 |
| 490 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell concentration curl.gif |
dumbbell concentration curl |
939 |
forearms |
490 |
490 |
dumbbell |
490 |
2911 |
Repeat for the desired number of repetitions, then switch arms. |
490 |
| 491 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif |
dumbbell contralateral forward lunge |
940 |
quadriceps |
491 |
491 |
dumbbell |
491 |
2912 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. |
491 |
| 491 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif |
dumbbell contralateral forward lunge |
941 |
hamstrings |
491 |
491 |
dumbbell |
491 |
2912 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. |
491 |
| 491 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif |
dumbbell contralateral forward lunge |
942 |
calves |
491 |
491 |
dumbbell |
491 |
2912 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. |
491 |
| 491 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif |
dumbbell contralateral forward lunge |
940 |
quadriceps |
491 |
491 |
dumbbell |
491 |
2913 |
Take a step forward with your right foot, keeping your back straight and core engaged. |
491 |
| 491 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif |
dumbbell contralateral forward lunge |
941 |
hamstrings |
491 |
491 |
dumbbell |
491 |
2913 |
Take a step forward with your right foot, keeping your back straight and core engaged. |
491 |
| 491 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif |
dumbbell contralateral forward lunge |
942 |
calves |
491 |
491 |
dumbbell |
491 |
2913 |
Take a step forward with your right foot, keeping your back straight and core engaged. |
491 |
| 491 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif |
dumbbell contralateral forward lunge |
940 |
quadriceps |
491 |
491 |
dumbbell |
491 |
2914 |
Lower your body by bending both knees until your right thigh is parallel to the ground. |
491 |
| 491 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif |
dumbbell contralateral forward lunge |
941 |
hamstrings |
491 |
491 |
dumbbell |
491 |
2914 |
Lower your body by bending both knees until your right thigh is parallel to the ground. |
491 |
| 491 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif |
dumbbell contralateral forward lunge |
942 |
calves |
491 |
491 |
dumbbell |
491 |
2914 |
Lower your body by bending both knees until your right thigh is parallel to the ground. |
491 |
| 491 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif |
dumbbell contralateral forward lunge |
940 |
quadriceps |
491 |
491 |
dumbbell |
491 |
2915 |
Push through your right heel to return to the starting position. |
491 |
| 491 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif |
dumbbell contralateral forward lunge |
941 |
hamstrings |
491 |
491 |
dumbbell |
491 |
2915 |
Push through your right heel to return to the starting position. |
491 |
| 491 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif |
dumbbell contralateral forward lunge |
942 |
calves |
491 |
491 |
dumbbell |
491 |
2915 |
Push through your right heel to return to the starting position. |
491 |
| 491 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif |
dumbbell contralateral forward lunge |
940 |
quadriceps |
491 |
491 |
dumbbell |
491 |
2916 |
Repeat with your left leg. |
491 |
| 491 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif |
dumbbell contralateral forward lunge |
941 |
hamstrings |
491 |
491 |
dumbbell |
491 |
2916 |
Repeat with your left leg. |
491 |
| 491 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif |
dumbbell contralateral forward lunge |
942 |
calves |
491 |
491 |
dumbbell |
491 |
2916 |
Repeat with your left leg. |
491 |
| 491 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif |
dumbbell contralateral forward lunge |
940 |
quadriceps |
491 |
491 |
dumbbell |
491 |
2917 |
Alternate legs for the desired number of repetitions. |
491 |
| 491 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif |
dumbbell contralateral forward lunge |
941 |
hamstrings |
491 |
491 |
dumbbell |
491 |
2917 |
Alternate legs for the desired number of repetitions. |
491 |
| 491 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell contralateral forward lunge.gif |
dumbbell contralateral forward lunge |
942 |
calves |
491 |
491 |
dumbbell |
491 |
2917 |
Alternate legs for the desired number of repetitions. |
491 |
| 492 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl.gif |
dumbbell cross body hammer curl |
943 |
forearms |
492 |
492 |
dumbbell |
492 |
2918 |
Stand up straight with a dumbbell in each hand, palms facing your body. |
492 |
| 492 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl.gif |
dumbbell cross body hammer curl |
943 |
forearms |
492 |
492 |
dumbbell |
492 |
2919 |
Keep your elbows close to your torso and your upper arms stationary. |
492 |
| 492 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl.gif |
dumbbell cross body hammer curl |
943 |
forearms |
492 |
492 |
dumbbell |
492 |
2920 |
Exhale and curl the weights while contracting your biceps, bringing the dumbbells across your body towards your opposite shoulder. |
492 |
| 492 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl.gif |
dumbbell cross body hammer curl |
943 |
forearms |
492 |
492 |
dumbbell |
492 |
2921 |
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. |
492 |
| 492 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl.gif |
dumbbell cross body hammer curl |
943 |
forearms |
492 |
492 |
dumbbell |
492 |
2922 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
492 |
| 492 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl.gif |
dumbbell cross body hammer curl |
943 |
forearms |
492 |
492 |
dumbbell |
492 |
2923 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
492 |
| 492 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl.gif |
dumbbell cross body hammer curl |
943 |
forearms |
492 |
492 |
dumbbell |
492 |
2924 |
Repeat for the desired number of repetitions. |
492 |
| 493 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl v. 2.gif |
dumbbell cross body hammer curl v. 2 |
944 |
forearms |
493 |
493 |
dumbbell |
493 |
2925 |
Stand up straight with a dumbbell in each hand, palms facing your body. |
493 |
| 493 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl v. 2.gif |
dumbbell cross body hammer curl v. 2 |
944 |
forearms |
493 |
493 |
dumbbell |
493 |
2926 |
Keep your elbows close to your torso and your upper arms stationary. |
493 |
| 493 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl v. 2.gif |
dumbbell cross body hammer curl v. 2 |
944 |
forearms |
493 |
493 |
dumbbell |
493 |
2927 |
Exhale and curl the weights while contracting your biceps, bringing the dumbbells as close to your opposite shoulder as possible. |
493 |
| 493 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl v. 2.gif |
dumbbell cross body hammer curl v. 2 |
944 |
forearms |
493 |
493 |
dumbbell |
493 |
2928 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
493 |
| 493 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl v. 2.gif |
dumbbell cross body hammer curl v. 2 |
944 |
forearms |
493 |
493 |
dumbbell |
493 |
2929 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
493 |
| 493 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cross body hammer curl v. 2.gif |
dumbbell cross body hammer curl v. 2 |
944 |
forearms |
493 |
493 |
dumbbell |
493 |
2930 |
Repeat for the desired number of repetitions. |
493 |
| 494 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press.gif |
dumbbell cuban press |
945 |
triceps |
494 |
494 |
dumbbell |
494 |
2931 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down. |
494 |
| 494 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press.gif |
dumbbell cuban press |
946 |
upper back |
494 |
494 |
dumbbell |
494 |
2931 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down. |
494 |
| 494 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press.gif |
dumbbell cuban press |
945 |
triceps |
494 |
494 |
dumbbell |
494 |
2932 |
Keeping your core engaged and your elbows slightly bent, press the dumbbells up and overhead until your arms are fully extended. |
494 |
| 494 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press.gif |
dumbbell cuban press |
946 |
upper back |
494 |
494 |
dumbbell |
494 |
2932 |
Keeping your core engaged and your elbows slightly bent, press the dumbbells up and overhead until your arms are fully extended. |
494 |
| 494 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press.gif |
dumbbell cuban press |
945 |
triceps |
494 |
494 |
dumbbell |
494 |
2933 |
Rotate your wrists so that your palms are facing forward. |
494 |
| 494 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press.gif |
dumbbell cuban press |
946 |
upper back |
494 |
494 |
dumbbell |
494 |
2933 |
Rotate your wrists so that your palms are facing forward. |
494 |
| 494 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press.gif |
dumbbell cuban press |
945 |
triceps |
494 |
494 |
dumbbell |
494 |
2934 |
Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as you do so. |
494 |
| 494 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press.gif |
dumbbell cuban press |
946 |
upper back |
494 |
494 |
dumbbell |
494 |
2934 |
Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as you do so. |
494 |
| 494 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press.gif |
dumbbell cuban press |
945 |
triceps |
494 |
494 |
dumbbell |
494 |
2935 |
Repeat for the desired number of repetitions. |
494 |
| 494 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press.gif |
dumbbell cuban press |
946 |
upper back |
494 |
494 |
dumbbell |
494 |
2935 |
Repeat for the desired number of repetitions. |
494 |
| 495 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press v. 2.gif |
dumbbell cuban press v. 2 |
947 |
triceps |
495 |
495 |
dumbbell |
495 |
2936 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down. |
495 |
| 495 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press v. 2.gif |
dumbbell cuban press v. 2 |
948 |
upper back |
495 |
495 |
dumbbell |
495 |
2936 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down. |
495 |
| 495 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press v. 2.gif |
dumbbell cuban press v. 2 |
947 |
triceps |
495 |
495 |
dumbbell |
495 |
2937 |
Keeping your core engaged and your back straight, press the dumbbells straight up overhead until your arms are fully extended. |
495 |
| 495 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press v. 2.gif |
dumbbell cuban press v. 2 |
948 |
upper back |
495 |
495 |
dumbbell |
495 |
2937 |
Keeping your core engaged and your back straight, press the dumbbells straight up overhead until your arms are fully extended. |
495 |
| 495 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press v. 2.gif |
dumbbell cuban press v. 2 |
947 |
triceps |
495 |
495 |
dumbbell |
495 |
2938 |
Rotate your wrists so that your palms are facing forward. |
495 |
| 495 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press v. 2.gif |
dumbbell cuban press v. 2 |
948 |
upper back |
495 |
495 |
dumbbell |
495 |
2938 |
Rotate your wrists so that your palms are facing forward. |
495 |
| 495 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press v. 2.gif |
dumbbell cuban press v. 2 |
947 |
triceps |
495 |
495 |
dumbbell |
495 |
2939 |
Lower the dumbbells back down to shoulder height, rotating your wrists back to the starting position. |
495 |
| 495 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press v. 2.gif |
dumbbell cuban press v. 2 |
948 |
upper back |
495 |
495 |
dumbbell |
495 |
2939 |
Lower the dumbbells back down to shoulder height, rotating your wrists back to the starting position. |
495 |
| 495 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press v. 2.gif |
dumbbell cuban press v. 2 |
947 |
triceps |
495 |
495 |
dumbbell |
495 |
2940 |
Repeat for the desired number of repetitions. |
495 |
| 495 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell cuban press v. 2.gif |
dumbbell cuban press v. 2 |
948 |
upper back |
495 |
495 |
dumbbell |
495 |
2940 |
Repeat for the desired number of repetitions. |
495 |
| 496 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell deadlift.gif |
dumbbell deadlift |
949 |
hamstrings |
496 |
496 |
dumbbell |
496 |
2941 |
Stand with your feet shoulder-width apart, toes pointing forward. |
496 |
| 496 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell deadlift.gif |
dumbbell deadlift |
950 |
lower back |
496 |
496 |
dumbbell |
496 |
2941 |
Stand with your feet shoulder-width apart, toes pointing forward. |
496 |
| 496 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell deadlift.gif |
dumbbell deadlift |
949 |
hamstrings |
496 |
496 |
dumbbell |
496 |
2942 |
Hold a dumbbell in each hand, palms facing your body, arms extended downwards. |
496 |
| 496 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell deadlift.gif |
dumbbell deadlift |
950 |
lower back |
496 |
496 |
dumbbell |
496 |
2942 |
Hold a dumbbell in each hand, palms facing your body, arms extended downwards. |
496 |
| 496 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell deadlift.gif |
dumbbell deadlift |
949 |
hamstrings |
496 |
496 |
dumbbell |
496 |
2943 |
Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight. |
496 |
| 496 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell deadlift.gif |
dumbbell deadlift |
950 |
lower back |
496 |
496 |
dumbbell |
496 |
2943 |
Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight. |
496 |
| 496 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell deadlift.gif |
dumbbell deadlift |
949 |
hamstrings |
496 |
496 |
dumbbell |
496 |
2944 |
Push through your heels and extend your hips and knees, lifting the dumbbells back up to the starting position. |
496 |
| 496 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell deadlift.gif |
dumbbell deadlift |
950 |
lower back |
496 |
496 |
dumbbell |
496 |
2944 |
Push through your heels and extend your hips and knees, lifting the dumbbells back up to the starting position. |
496 |
| 496 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell deadlift.gif |
dumbbell deadlift |
949 |
hamstrings |
496 |
496 |
dumbbell |
496 |
2945 |
Repeat for the desired number of repetitions. |
496 |
| 496 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell deadlift.gif |
dumbbell deadlift |
950 |
lower back |
496 |
496 |
dumbbell |
496 |
2945 |
Repeat for the desired number of repetitions. |
496 |
| 497 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline bench press.gif |
dumbbell decline bench press |
951 |
triceps |
497 |
497 |
dumbbell |
497 |
2946 |
Lie down on a decline bench with your feet secured and your head lower than your hips. |
497 |
| 497 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline bench press.gif |
dumbbell decline bench press |
952 |
shoulders |
497 |
497 |
dumbbell |
497 |
2946 |
Lie down on a decline bench with your feet secured and your head lower than your hips. |
497 |
| 497 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline bench press.gif |
dumbbell decline bench press |
951 |
triceps |
497 |
497 |
dumbbell |
497 |
2947 |
Hold a dumbbell in each hand and extend your arms straight up above your chest, palms facing forward. |
497 |
| 497 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline bench press.gif |
dumbbell decline bench press |
952 |
shoulders |
497 |
497 |
dumbbell |
497 |
2947 |
Hold a dumbbell in each hand and extend your arms straight up above your chest, palms facing forward. |
497 |
| 497 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline bench press.gif |
dumbbell decline bench press |
951 |
triceps |
497 |
497 |
dumbbell |
497 |
2948 |
Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle. |
497 |
| 497 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline bench press.gif |
dumbbell decline bench press |
952 |
shoulders |
497 |
497 |
dumbbell |
497 |
2948 |
Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle. |
497 |
| 497 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline bench press.gif |
dumbbell decline bench press |
951 |
triceps |
497 |
497 |
dumbbell |
497 |
2949 |
Push the dumbbells back up to the starting position, fully extending your arms. |
497 |
| 497 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline bench press.gif |
dumbbell decline bench press |
952 |
shoulders |
497 |
497 |
dumbbell |
497 |
2949 |
Push the dumbbells back up to the starting position, fully extending your arms. |
497 |
| 497 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline bench press.gif |
dumbbell decline bench press |
951 |
triceps |
497 |
497 |
dumbbell |
497 |
2950 |
Repeat for the desired number of repetitions. |
497 |
| 497 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline bench press.gif |
dumbbell decline bench press |
952 |
shoulders |
497 |
497 |
dumbbell |
497 |
2950 |
Repeat for the desired number of repetitions. |
497 |
| 498 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline fly.gif |
dumbbell decline fly |
953 |
shoulders |
498 |
498 |
dumbbell |
498 |
2951 |
Lie on a decline bench with your feet secured and your head lower than your hips. |
498 |
| 498 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline fly.gif |
dumbbell decline fly |
953 |
shoulders |
498 |
498 |
dumbbell |
498 |
2952 |
Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest. |
498 |
| 498 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline fly.gif |
dumbbell decline fly |
953 |
shoulders |
498 |
498 |
dumbbell |
498 |
2953 |
Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. |
498 |
| 498 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline fly.gif |
dumbbell decline fly |
953 |
shoulders |
498 |
498 |
dumbbell |
498 |
2954 |
Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position. |
498 |
| 498 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline fly.gif |
dumbbell decline fly |
953 |
shoulders |
498 |
498 |
dumbbell |
498 |
2955 |
Repeat for the desired number of repetitions. |
498 |
| 499 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline hammer press.gif |
dumbbell decline hammer press |
954 |
triceps |
499 |
499 |
dumbbell |
499 |
2956 |
Lie on a decline bench with your feet secured and your head lower than your hips. |
499 |
| 499 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline hammer press.gif |
dumbbell decline hammer press |
955 |
shoulders |
499 |
499 |
dumbbell |
499 |
2956 |
Lie on a decline bench with your feet secured and your head lower than your hips. |
499 |
| 499 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline hammer press.gif |
dumbbell decline hammer press |
954 |
triceps |
499 |
499 |
dumbbell |
499 |
2957 |
Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest. |
499 |
| 499 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline hammer press.gif |
dumbbell decline hammer press |
955 |
shoulders |
499 |
499 |
dumbbell |
499 |
2957 |
Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest. |
499 |
| 499 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline hammer press.gif |
dumbbell decline hammer press |
954 |
triceps |
499 |
499 |
dumbbell |
499 |
2958 |
Lower the dumbbells to the sides of your chest, keeping your elbows slightly bent. |
499 |
| 499 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline hammer press.gif |
dumbbell decline hammer press |
955 |
shoulders |
499 |
499 |
dumbbell |
499 |
2958 |
Lower the dumbbells to the sides of your chest, keeping your elbows slightly bent. |
499 |
| 499 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline hammer press.gif |
dumbbell decline hammer press |
954 |
triceps |
499 |
499 |
dumbbell |
499 |
2959 |
Press the dumbbells back up to the starting position, fully extending your arms. |
499 |
| 499 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline hammer press.gif |
dumbbell decline hammer press |
955 |
shoulders |
499 |
499 |
dumbbell |
499 |
2959 |
Press the dumbbells back up to the starting position, fully extending your arms. |
499 |
| 499 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline hammer press.gif |
dumbbell decline hammer press |
954 |
triceps |
499 |
499 |
dumbbell |
499 |
2960 |
Repeat for the desired number of repetitions. |
499 |
| 499 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline hammer press.gif |
dumbbell decline hammer press |
955 |
shoulders |
499 |
499 |
dumbbell |
499 |
2960 |
Repeat for the desired number of repetitions. |
499 |
| 500 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm fly.gif |
dumbbell decline one arm fly |
956 |
shoulders |
500 |
500 |
dumbbell |
500 |
2961 |
Lie down on a decline bench with a dumbbell in one hand, resting it on your thigh. |
500 |
| 500 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm fly.gif |
dumbbell decline one arm fly |
956 |
shoulders |
500 |
500 |
dumbbell |
500 |
2962 |
Using your thigh to help raise the dumbbell, lift it up to shoulder width with your palm facing your torso. |
500 |
| 500 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm fly.gif |
dumbbell decline one arm fly |
956 |
shoulders |
500 |
500 |
dumbbell |
500 |
2963 |
Rotate your wrist so that the palm of your hand is facing forward. |
500 |
| 500 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm fly.gif |
dumbbell decline one arm fly |
956 |
shoulders |
500 |
500 |
dumbbell |
500 |
2964 |
As you breathe in, lower the dumbbell slowly to the side until you feel a stretch in your chest. |
500 |
| 500 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm fly.gif |
dumbbell decline one arm fly |
956 |
shoulders |
500 |
500 |
dumbbell |
500 |
2965 |
Exhale and use your chest muscles to bring the dumbbell back up to the starting position. |
500 |
| 500 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm fly.gif |
dumbbell decline one arm fly |
956 |
shoulders |
500 |
500 |
dumbbell |
500 |
2966 |
Repeat for the desired number of repetitions, then switch arms. |
500 |
| 501 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm hammer press.gif |
dumbbell decline one arm hammer press |
957 |
chest |
501 |
501 |
dumbbell |
501 |
2967 |
Lie on a decline bench with a dumbbell in one hand, resting on your chest. |
501 |
| 501 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm hammer press.gif |
dumbbell decline one arm hammer press |
958 |
shoulders |
501 |
501 |
dumbbell |
501 |
2967 |
Lie on a decline bench with a dumbbell in one hand, resting on your chest. |
501 |
| 501 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm hammer press.gif |
dumbbell decline one arm hammer press |
957 |
chest |
501 |
501 |
dumbbell |
501 |
2968 |
Extend your arm straight up, keeping your elbow slightly bent. |
501 |
| 501 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm hammer press.gif |
dumbbell decline one arm hammer press |
958 |
shoulders |
501 |
501 |
dumbbell |
501 |
2968 |
Extend your arm straight up, keeping your elbow slightly bent. |
501 |
| 501 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm hammer press.gif |
dumbbell decline one arm hammer press |
957 |
chest |
501 |
501 |
dumbbell |
501 |
2969 |
Lower the dumbbell down towards your shoulder, keeping your elbow close to your body. |
501 |
| 501 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm hammer press.gif |
dumbbell decline one arm hammer press |
958 |
shoulders |
501 |
501 |
dumbbell |
501 |
2969 |
Lower the dumbbell down towards your shoulder, keeping your elbow close to your body. |
501 |
| 501 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm hammer press.gif |
dumbbell decline one arm hammer press |
957 |
chest |
501 |
501 |
dumbbell |
501 |
2970 |
Press the dumbbell back up to the starting position. |
501 |
| 501 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm hammer press.gif |
dumbbell decline one arm hammer press |
958 |
shoulders |
501 |
501 |
dumbbell |
501 |
2970 |
Press the dumbbell back up to the starting position. |
501 |
| 501 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm hammer press.gif |
dumbbell decline one arm hammer press |
957 |
chest |
501 |
501 |
dumbbell |
501 |
2971 |
Repeat for the desired number of repetitions, then switch arms. |
501 |
| 501 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline one arm hammer press.gif |
dumbbell decline one arm hammer press |
958 |
shoulders |
501 |
501 |
dumbbell |
501 |
2971 |
Repeat for the desired number of repetitions, then switch arms. |
501 |
| 502 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif |
dumbbell decline shrug |
959 |
shoulders |
502 |
502 |
dumbbell |
502 |
2972 |
Set up a decline bench at a 45-degree angle. |
502 |
| 502 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif |
dumbbell decline shrug |
960 |
rhomboids |
502 |
502 |
dumbbell |
502 |
2972 |
Set up a decline bench at a 45-degree angle. |
502 |
| 502 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif |
dumbbell decline shrug |
959 |
shoulders |
502 |
502 |
dumbbell |
502 |
2973 |
Lie face down on the bench with your chest and stomach resting against it. |
502 |
| 502 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif |
dumbbell decline shrug |
960 |
rhomboids |
502 |
502 |
dumbbell |
502 |
2973 |
Lie face down on the bench with your chest and stomach resting against it. |
502 |
| 502 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif |
dumbbell decline shrug |
959 |
shoulders |
502 |
502 |
dumbbell |
502 |
2974 |
Hold a dumbbell in each hand with your arms fully extended towards the floor. |
502 |
| 502 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif |
dumbbell decline shrug |
960 |
rhomboids |
502 |
502 |
dumbbell |
502 |
2974 |
Hold a dumbbell in each hand with your arms fully extended towards the floor. |
502 |
| 502 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif |
dumbbell decline shrug |
959 |
shoulders |
502 |
502 |
dumbbell |
502 |
2975 |
Keeping your arms straight, raise your shoulders towards your ears as high as possible. |
502 |
| 502 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif |
dumbbell decline shrug |
960 |
rhomboids |
502 |
502 |
dumbbell |
502 |
2975 |
Keeping your arms straight, raise your shoulders towards your ears as high as possible. |
502 |
| 502 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif |
dumbbell decline shrug |
959 |
shoulders |
502 |
502 |
dumbbell |
502 |
2976 |
Hold the contraction for a moment, then slowly lower the dumbbells back to the starting position. |
502 |
| 502 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif |
dumbbell decline shrug |
960 |
rhomboids |
502 |
502 |
dumbbell |
502 |
2976 |
Hold the contraction for a moment, then slowly lower the dumbbells back to the starting position. |
502 |
| 502 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif |
dumbbell decline shrug |
959 |
shoulders |
502 |
502 |
dumbbell |
502 |
2977 |
Repeat for the desired number of repetitions. |
502 |
| 502 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug.gif |
dumbbell decline shrug |
960 |
rhomboids |
502 |
502 |
dumbbell |
502 |
2977 |
Repeat for the desired number of repetitions. |
502 |
| 503 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif |
dumbbell decline shrug v. 2 |
961 |
shoulders |
503 |
503 |
dumbbell |
503 |
2978 |
Set up a decline bench at a 45-degree angle. |
503 |
| 503 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif |
dumbbell decline shrug v. 2 |
962 |
rhomboids |
503 |
503 |
dumbbell |
503 |
2978 |
Set up a decline bench at a 45-degree angle. |
503 |
| 503 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif |
dumbbell decline shrug v. 2 |
961 |
shoulders |
503 |
503 |
dumbbell |
503 |
2979 |
Lie face down on the bench with your chest and stomach resting on it. |
503 |
| 503 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif |
dumbbell decline shrug v. 2 |
962 |
rhomboids |
503 |
503 |
dumbbell |
503 |
2979 |
Lie face down on the bench with your chest and stomach resting on it. |
503 |
| 503 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif |
dumbbell decline shrug v. 2 |
961 |
shoulders |
503 |
503 |
dumbbell |
503 |
2980 |
Hold a dumbbell in each hand with your palms facing each other and your arms fully extended. |
503 |
| 503 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif |
dumbbell decline shrug v. 2 |
962 |
rhomboids |
503 |
503 |
dumbbell |
503 |
2980 |
Hold a dumbbell in each hand with your palms facing each other and your arms fully extended. |
503 |
| 503 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif |
dumbbell decline shrug v. 2 |
961 |
shoulders |
503 |
503 |
dumbbell |
503 |
2981 |
Keeping your arms straight, raise your shoulders as high as possible while squeezing your shoulder blades together. |
503 |
| 503 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif |
dumbbell decline shrug v. 2 |
962 |
rhomboids |
503 |
503 |
dumbbell |
503 |
2981 |
Keeping your arms straight, raise your shoulders as high as possible while squeezing your shoulder blades together. |
503 |
| 503 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif |
dumbbell decline shrug v. 2 |
961 |
shoulders |
503 |
503 |
dumbbell |
503 |
2982 |
Hold the contraction for a brief pause, then lower the dumbbells back to the starting position. |
503 |
| 503 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif |
dumbbell decline shrug v. 2 |
962 |
rhomboids |
503 |
503 |
dumbbell |
503 |
2982 |
Hold the contraction for a brief pause, then lower the dumbbells back to the starting position. |
503 |
| 503 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif |
dumbbell decline shrug v. 2 |
961 |
shoulders |
503 |
503 |
dumbbell |
503 |
2983 |
Repeat for the desired number of repetitions. |
503 |
| 503 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline shrug v. 2.gif |
dumbbell decline shrug v. 2 |
962 |
rhomboids |
503 |
503 |
dumbbell |
503 |
2983 |
Repeat for the desired number of repetitions. |
503 |
| 504 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline triceps extension.gif |
dumbbell decline triceps extension |
963 |
shoulders |
504 |
504 |
dumbbell |
504 |
2984 |
Lie on a decline bench with your head lower than your feet and hold a dumbbell in each hand, palms facing each other. |
504 |
| 504 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline triceps extension.gif |
dumbbell decline triceps extension |
963 |
shoulders |
504 |
504 |
dumbbell |
504 |
2985 |
Extend your arms fully, keeping your elbows close to your head. |
504 |
| 504 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline triceps extension.gif |
dumbbell decline triceps extension |
963 |
shoulders |
504 |
504 |
dumbbell |
504 |
2986 |
Lower the dumbbells slowly behind your head, bending your elbows. |
504 |
| 504 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline triceps extension.gif |
dumbbell decline triceps extension |
963 |
shoulders |
504 |
504 |
dumbbell |
504 |
2987 |
Pause for a moment, then raise the dumbbells back to the starting position. |
504 |
| 504 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline triceps extension.gif |
dumbbell decline triceps extension |
963 |
shoulders |
504 |
504 |
dumbbell |
504 |
2988 |
Repeat for the desired number of repetitions. |
504 |
| 505 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif |
dumbbell decline twist fly |
964 |
shoulders |
505 |
505 |
dumbbell |
505 |
2989 |
Lie down on a decline bench with your head lower than your hips. |
505 |
| 505 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif |
dumbbell decline twist fly |
965 |
triceps |
505 |
505 |
dumbbell |
505 |
2989 |
Lie down on a decline bench with your head lower than your hips. |
505 |
| 505 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif |
dumbbell decline twist fly |
964 |
shoulders |
505 |
505 |
dumbbell |
505 |
2990 |
Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest. |
505 |
| 505 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif |
dumbbell decline twist fly |
965 |
triceps |
505 |
505 |
dumbbell |
505 |
2990 |
Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest. |
505 |
| 505 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif |
dumbbell decline twist fly |
964 |
shoulders |
505 |
505 |
dumbbell |
505 |
2991 |
Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. |
505 |
| 505 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif |
dumbbell decline twist fly |
965 |
triceps |
505 |
505 |
dumbbell |
505 |
2991 |
Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. |
505 |
| 505 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif |
dumbbell decline twist fly |
964 |
shoulders |
505 |
505 |
dumbbell |
505 |
2992 |
As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement. |
505 |
| 505 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif |
dumbbell decline twist fly |
965 |
triceps |
505 |
505 |
dumbbell |
505 |
2992 |
As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement. |
505 |
| 505 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif |
dumbbell decline twist fly |
964 |
shoulders |
505 |
505 |
dumbbell |
505 |
2993 |
Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top. |
505 |
| 505 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif |
dumbbell decline twist fly |
965 |
triceps |
505 |
505 |
dumbbell |
505 |
2993 |
Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top. |
505 |
| 505 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif |
dumbbell decline twist fly |
964 |
shoulders |
505 |
505 |
dumbbell |
505 |
2994 |
Repeat for the desired number of repetitions. |
505 |
| 505 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell decline twist fly.gif |
dumbbell decline twist fly |
965 |
triceps |
505 |
505 |
dumbbell |
505 |
2994 |
Repeat for the desired number of repetitions. |
505 |
| 506 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell finger curls.gif |
dumbbell finger curls |
966 |
wrist flexors |
506 |
506 |
dumbbell |
506 |
2995 |
Sit on a bench or chair with your feet flat on the ground and your back straight. |
506 |
| 506 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell finger curls.gif |
dumbbell finger curls |
967 |
wrist extensors |
506 |
506 |
dumbbell |
506 |
2995 |
Sit on a bench or chair with your feet flat on the ground and your back straight. |
506 |
| 506 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell finger curls.gif |
dumbbell finger curls |
966 |
wrist flexors |
506 |
506 |
dumbbell |
506 |
2996 |
Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh, palm facing up. |
506 |
| 506 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell finger curls.gif |
dumbbell finger curls |
967 |
wrist extensors |
506 |
506 |
dumbbell |
506 |
2996 |
Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh, palm facing up. |
506 |
| 506 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell finger curls.gif |
dumbbell finger curls |
966 |
wrist flexors |
506 |
506 |
dumbbell |
506 |
2997 |
Allow the dumbbell to roll down to your fingertips, then curl it back up by flexing your fingers. |
506 |
| 506 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell finger curls.gif |
dumbbell finger curls |
967 |
wrist extensors |
506 |
506 |
dumbbell |
506 |
2997 |
Allow the dumbbell to roll down to your fingertips, then curl it back up by flexing your fingers. |
506 |
| 506 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell finger curls.gif |
dumbbell finger curls |
966 |
wrist flexors |
506 |
506 |
dumbbell |
506 |
2998 |
Repeat for the desired number of repetitions, then switch to the other hand. |
506 |
| 506 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell finger curls.gif |
dumbbell finger curls |
967 |
wrist extensors |
506 |
506 |
dumbbell |
506 |
2998 |
Repeat for the desired number of repetitions, then switch to the other hand. |
506 |
| 507 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly.gif |
dumbbell fly |
968 |
shoulders |
507 |
507 |
dumbbell |
507 |
2999 |
Lie flat on a bench with a dumbbell in each hand, palms facing each other. |
507 |
| 507 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly.gif |
dumbbell fly |
968 |
shoulders |
507 |
507 |
dumbbell |
507 |
3000 |
Extend your arms straight up over your chest, with a slight bend in your elbows. |
507 |
| 507 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly.gif |
dumbbell fly |
968 |
shoulders |
507 |
507 |
dumbbell |
507 |
3001 |
Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest. |
507 |
| 507 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly.gif |
dumbbell fly |
968 |
shoulders |
507 |
507 |
dumbbell |
507 |
3002 |
Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position. |
507 |
| 507 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly.gif |
dumbbell fly |
968 |
shoulders |
507 |
507 |
dumbbell |
507 |
3003 |
Repeat for the desired number of repetitions. |
507 |
| 508 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif |
dumbbell fly on exercise ball |
969 |
shoulders |
508 |
508 |
dumbbell |
508 |
3004 |
Sit on an exercise ball and hold a dumbbell in each hand. |
508 |
| 508 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif |
dumbbell fly on exercise ball |
970 |
triceps |
508 |
508 |
dumbbell |
508 |
3004 |
Sit on an exercise ball and hold a dumbbell in each hand. |
508 |
| 508 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif |
dumbbell fly on exercise ball |
969 |
shoulders |
508 |
508 |
dumbbell |
508 |
3005 |
Walk your feet forward and roll your body down until your head, neck, and upper back are supported by the ball. |
508 |
| 508 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif |
dumbbell fly on exercise ball |
970 |
triceps |
508 |
508 |
dumbbell |
508 |
3005 |
Walk your feet forward and roll your body down until your head, neck, and upper back are supported by the ball. |
508 |
| 508 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif |
dumbbell fly on exercise ball |
969 |
shoulders |
508 |
508 |
dumbbell |
508 |
3006 |
Extend your arms straight up above your chest, palms facing each other. |
508 |
| 508 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif |
dumbbell fly on exercise ball |
970 |
triceps |
508 |
508 |
dumbbell |
508 |
3006 |
Extend your arms straight up above your chest, palms facing each other. |
508 |
| 508 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif |
dumbbell fly on exercise ball |
969 |
shoulders |
508 |
508 |
dumbbell |
508 |
3007 |
Bend your elbows slightly and lower your arms out to the sides in a wide arc until you feel a stretch in your chest. |
508 |
| 508 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif |
dumbbell fly on exercise ball |
970 |
triceps |
508 |
508 |
dumbbell |
508 |
3007 |
Bend your elbows slightly and lower your arms out to the sides in a wide arc until you feel a stretch in your chest. |
508 |
| 508 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif |
dumbbell fly on exercise ball |
969 |
shoulders |
508 |
508 |
dumbbell |
508 |
3008 |
Pause for a moment, then reverse the movement and squeeze your chest muscles as you bring the dumbbells back to the starting position. |
508 |
| 508 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif |
dumbbell fly on exercise ball |
970 |
triceps |
508 |
508 |
dumbbell |
508 |
3008 |
Pause for a moment, then reverse the movement and squeeze your chest muscles as you bring the dumbbells back to the starting position. |
508 |
| 508 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif |
dumbbell fly on exercise ball |
969 |
shoulders |
508 |
508 |
dumbbell |
508 |
3009 |
Repeat for the desired number of repetitions. |
508 |
| 508 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell fly on exercise ball.gif |
dumbbell fly on exercise ball |
970 |
triceps |
508 |
508 |
dumbbell |
508 |
3009 |
Repeat for the desired number of repetitions. |
508 |
| 509 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif |
dumbbell forward lunge triceps extension |
971 |
shoulders |
509 |
509 |
dumbbell |
509 |
3010 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. |
509 |
| 509 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif |
dumbbell forward lunge triceps extension |
972 |
core |
509 |
509 |
dumbbell |
509 |
3010 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. |
509 |
| 509 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif |
dumbbell forward lunge triceps extension |
971 |
shoulders |
509 |
509 |
dumbbell |
509 |
3011 |
Take a step forward with your right foot, lowering your body into a lunge position. |
509 |
| 509 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif |
dumbbell forward lunge triceps extension |
972 |
core |
509 |
509 |
dumbbell |
509 |
3011 |
Take a step forward with your right foot, lowering your body into a lunge position. |
509 |
| 509 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif |
dumbbell forward lunge triceps extension |
971 |
shoulders |
509 |
509 |
dumbbell |
509 |
3012 |
Keep your back straight and your chest up. |
509 |
| 509 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif |
dumbbell forward lunge triceps extension |
972 |
core |
509 |
509 |
dumbbell |
509 |
3012 |
Keep your back straight and your chest up. |
509 |
| 509 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif |
dumbbell forward lunge triceps extension |
971 |
shoulders |
509 |
509 |
dumbbell |
509 |
3013 |
Extend your arms straight overhead, keeping your elbows close to your ears. |
509 |
| 509 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif |
dumbbell forward lunge triceps extension |
972 |
core |
509 |
509 |
dumbbell |
509 |
3013 |
Extend your arms straight overhead, keeping your elbows close to your ears. |
509 |
| 509 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif |
dumbbell forward lunge triceps extension |
971 |
shoulders |
509 |
509 |
dumbbell |
509 |
3014 |
Lower the dumbbells behind your head by bending your elbows. |
509 |
| 509 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif |
dumbbell forward lunge triceps extension |
972 |
core |
509 |
509 |
dumbbell |
509 |
3014 |
Lower the dumbbells behind your head by bending your elbows. |
509 |
| 509 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif |
dumbbell forward lunge triceps extension |
971 |
shoulders |
509 |
509 |
dumbbell |
509 |
3015 |
Pause for a moment, then straighten your arms to return to the starting position. |
509 |
| 509 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif |
dumbbell forward lunge triceps extension |
972 |
core |
509 |
509 |
dumbbell |
509 |
3015 |
Pause for a moment, then straighten your arms to return to the starting position. |
509 |
| 509 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif |
dumbbell forward lunge triceps extension |
971 |
shoulders |
509 |
509 |
dumbbell |
509 |
3016 |
Repeat the movement for the desired number of repetitions, then switch legs and repeat. |
509 |
| 509 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell forward lunge triceps extension.gif |
dumbbell forward lunge triceps extension |
972 |
core |
509 |
509 |
dumbbell |
509 |
3016 |
Repeat the movement for the desired number of repetitions, then switch legs and repeat. |
509 |
| 510 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise.gif |
dumbbell front raise |
973 |
biceps |
510 |
510 |
dumbbell |
510 |
3017 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs. |
510 |
| 510 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise.gif |
dumbbell front raise |
974 |
trapezius |
510 |
510 |
dumbbell |
510 |
3017 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs. |
510 |
| 510 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise.gif |
dumbbell front raise |
973 |
biceps |
510 |
510 |
dumbbell |
510 |
3018 |
Keeping your arms straight, exhale and lift the dumbbells in front of you until they are at shoulder level. |
510 |
| 510 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise.gif |
dumbbell front raise |
974 |
trapezius |
510 |
510 |
dumbbell |
510 |
3018 |
Keeping your arms straight, exhale and lift the dumbbells in front of you until they are at shoulder level. |
510 |
| 510 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise.gif |
dumbbell front raise |
973 |
biceps |
510 |
510 |
dumbbell |
510 |
3019 |
Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. |
510 |
| 510 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise.gif |
dumbbell front raise |
974 |
trapezius |
510 |
510 |
dumbbell |
510 |
3019 |
Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. |
510 |
| 510 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise.gif |
dumbbell front raise |
973 |
biceps |
510 |
510 |
dumbbell |
510 |
3020 |
Repeat for the desired number of repetitions. |
510 |
| 510 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise.gif |
dumbbell front raise |
974 |
trapezius |
510 |
510 |
dumbbell |
510 |
3020 |
Repeat for the desired number of repetitions. |
510 |
| 511 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise v. 2.gif |
dumbbell front raise v. 2 |
975 |
trapezius |
511 |
511 |
dumbbell |
511 |
3021 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs. |
511 |
| 511 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise v. 2.gif |
dumbbell front raise v. 2 |
976 |
biceps |
511 |
511 |
dumbbell |
511 |
3021 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs. |
511 |
| 511 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise v. 2.gif |
dumbbell front raise v. 2 |
975 |
trapezius |
511 |
511 |
dumbbell |
511 |
3022 |
Keep your back straight and engage your core. |
511 |
| 511 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise v. 2.gif |
dumbbell front raise v. 2 |
976 |
biceps |
511 |
511 |
dumbbell |
511 |
3022 |
Keep your back straight and engage your core. |
511 |
| 511 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise v. 2.gif |
dumbbell front raise v. 2 |
975 |
trapezius |
511 |
511 |
dumbbell |
511 |
3023 |
Slowly lift the dumbbells in front of you, with your arms straight, until they are at shoulder level. |
511 |
| 511 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise v. 2.gif |
dumbbell front raise v. 2 |
976 |
biceps |
511 |
511 |
dumbbell |
511 |
3023 |
Slowly lift the dumbbells in front of you, with your arms straight, until they are at shoulder level. |
511 |
| 511 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise v. 2.gif |
dumbbell front raise v. 2 |
975 |
trapezius |
511 |
511 |
dumbbell |
511 |
3024 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
511 |
| 511 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise v. 2.gif |
dumbbell front raise v. 2 |
976 |
biceps |
511 |
511 |
dumbbell |
511 |
3024 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
511 |
| 511 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise v. 2.gif |
dumbbell front raise v. 2 |
975 |
trapezius |
511 |
511 |
dumbbell |
511 |
3025 |
Repeat for the desired number of repetitions. |
511 |
| 511 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell front raise v. 2.gif |
dumbbell front raise v. 2 |
976 |
biceps |
511 |
511 |
dumbbell |
511 |
3025 |
Repeat for the desired number of repetitions. |
511 |
| 512 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell full can lateral raise.gif |
dumbbell full can lateral raise |
977 |
traps |
512 |
512 |
dumbbell |
512 |
3026 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. |
512 |
| 512 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell full can lateral raise.gif |
dumbbell full can lateral raise |
978 |
rotator cuff |
512 |
512 |
dumbbell |
512 |
3026 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. |
512 |
| 512 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell full can lateral raise.gif |
dumbbell full can lateral raise |
977 |
traps |
512 |
512 |
dumbbell |
512 |
3027 |
Keep your back straight and engage your core. |
512 |
| 512 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell full can lateral raise.gif |
dumbbell full can lateral raise |
978 |
rotator cuff |
512 |
512 |
dumbbell |
512 |
3027 |
Keep your back straight and engage your core. |
512 |
| 512 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell full can lateral raise.gif |
dumbbell full can lateral raise |
977 |
traps |
512 |
512 |
dumbbell |
512 |
3028 |
Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground. |
512 |
| 512 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell full can lateral raise.gif |
dumbbell full can lateral raise |
978 |
rotator cuff |
512 |
512 |
dumbbell |
512 |
3028 |
Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground. |
512 |
| 512 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell full can lateral raise.gif |
dumbbell full can lateral raise |
977 |
traps |
512 |
512 |
dumbbell |
512 |
3029 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
512 |
| 512 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell full can lateral raise.gif |
dumbbell full can lateral raise |
978 |
rotator cuff |
512 |
512 |
dumbbell |
512 |
3029 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
512 |
| 512 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell full can lateral raise.gif |
dumbbell full can lateral raise |
977 |
traps |
512 |
512 |
dumbbell |
512 |
3030 |
Repeat for the desired number of repetitions. |
512 |
| 512 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell full can lateral raise.gif |
dumbbell full can lateral raise |
978 |
rotator cuff |
512 |
512 |
dumbbell |
512 |
3030 |
Repeat for the desired number of repetitions. |
512 |
| 513 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif |
dumbbell goblet squat |
979 |
glutes |
513 |
513 |
dumbbell |
513 |
3031 |
Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands. |
513 |
| 513 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif |
dumbbell goblet squat |
980 |
hamstrings |
513 |
513 |
dumbbell |
513 |
3031 |
Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands. |
513 |
| 513 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif |
dumbbell goblet squat |
981 |
calves |
513 |
513 |
dumbbell |
513 |
3031 |
Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands. |
513 |
| 513 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif |
dumbbell goblet squat |
979 |
glutes |
513 |
513 |
dumbbell |
513 |
3032 |
Keeping your chest up and core engaged, lower your body down into a squat position by pushing your hips back and bending your knees. |
513 |
| 513 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif |
dumbbell goblet squat |
980 |
hamstrings |
513 |
513 |
dumbbell |
513 |
3032 |
Keeping your chest up and core engaged, lower your body down into a squat position by pushing your hips back and bending your knees. |
513 |
| 513 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif |
dumbbell goblet squat |
981 |
calves |
513 |
513 |
dumbbell |
513 |
3032 |
Keeping your chest up and core engaged, lower your body down into a squat position by pushing your hips back and bending your knees. |
513 |
| 513 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif |
dumbbell goblet squat |
979 |
glutes |
513 |
513 |
dumbbell |
513 |
3033 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
513 |
| 513 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif |
dumbbell goblet squat |
980 |
hamstrings |
513 |
513 |
dumbbell |
513 |
3033 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
513 |
| 513 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif |
dumbbell goblet squat |
981 |
calves |
513 |
513 |
dumbbell |
513 |
3033 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
513 |
| 513 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif |
dumbbell goblet squat |
979 |
glutes |
513 |
513 |
dumbbell |
513 |
3034 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
513 |
| 513 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif |
dumbbell goblet squat |
980 |
hamstrings |
513 |
513 |
dumbbell |
513 |
3034 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
513 |
| 513 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif |
dumbbell goblet squat |
981 |
calves |
513 |
513 |
dumbbell |
513 |
3034 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
513 |
| 513 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif |
dumbbell goblet squat |
979 |
glutes |
513 |
513 |
dumbbell |
513 |
3035 |
Repeat for the desired number of repetitions. |
513 |
| 513 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif |
dumbbell goblet squat |
980 |
hamstrings |
513 |
513 |
dumbbell |
513 |
3035 |
Repeat for the desired number of repetitions. |
513 |
| 513 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell goblet squat.gif |
dumbbell goblet squat |
981 |
calves |
513 |
513 |
dumbbell |
513 |
3035 |
Repeat for the desired number of repetitions. |
513 |
| 514 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl.gif |
dumbbell hammer curl |
982 |
forearms |
514 |
514 |
dumbbell |
514 |
3036 |
Stand up straight with a dumbbell in each hand, palms facing your torso. |
514 |
| 514 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl.gif |
dumbbell hammer curl |
982 |
forearms |
514 |
514 |
dumbbell |
514 |
3037 |
Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. |
514 |
| 514 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl.gif |
dumbbell hammer curl |
982 |
forearms |
514 |
514 |
dumbbell |
514 |
3038 |
This will be your starting position. |
514 |
| 514 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl.gif |
dumbbell hammer curl |
982 |
forearms |
514 |
514 |
dumbbell |
514 |
3039 |
Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. |
514 |
| 514 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl.gif |
dumbbell hammer curl |
982 |
forearms |
514 |
514 |
dumbbell |
514 |
3040 |
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. |
514 |
| 514 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl.gif |
dumbbell hammer curl |
982 |
forearms |
514 |
514 |
dumbbell |
514 |
3041 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
514 |
| 514 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl.gif |
dumbbell hammer curl |
982 |
forearms |
514 |
514 |
dumbbell |
514 |
3042 |
Then, inhale and slowly begin to lower the dumbbells back to the starting position. |
514 |
| 514 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl.gif |
dumbbell hammer curl |
982 |
forearms |
514 |
514 |
dumbbell |
514 |
3043 |
Repeat for the recommended amount of repetitions. |
514 |
| 515 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl on exercise ball.gif |
dumbbell hammer curl on exercise ball |
983 |
forearms |
515 |
515 |
dumbbell |
515 |
3044 |
Sit on an exercise ball with your feet flat on the ground and your back straight. |
515 |
| 515 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl on exercise ball.gif |
dumbbell hammer curl on exercise ball |
983 |
forearms |
515 |
515 |
dumbbell |
515 |
3045 |
Hold a dumbbell in each hand with your palms facing your body and your arms fully extended. |
515 |
| 515 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl on exercise ball.gif |
dumbbell hammer curl on exercise ball |
983 |
forearms |
515 |
515 |
dumbbell |
515 |
3046 |
Keeping your upper arms stationary, exhale and curl the dumbbells while contracting your biceps. |
515 |
| 515 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl on exercise ball.gif |
dumbbell hammer curl on exercise ball |
983 |
forearms |
515 |
515 |
dumbbell |
515 |
3047 |
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. |
515 |
| 515 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl on exercise ball.gif |
dumbbell hammer curl on exercise ball |
983 |
forearms |
515 |
515 |
dumbbell |
515 |
3048 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
515 |
| 515 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl on exercise ball.gif |
dumbbell hammer curl on exercise ball |
983 |
forearms |
515 |
515 |
dumbbell |
515 |
3049 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
515 |
| 515 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl on exercise ball.gif |
dumbbell hammer curl on exercise ball |
983 |
forearms |
515 |
515 |
dumbbell |
515 |
3050 |
Repeat for the desired number of repetitions. |
515 |
| 516 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl v. 2.gif |
dumbbell hammer curl v. 2 |
984 |
forearms |
516 |
516 |
dumbbell |
516 |
3051 |
Stand up straight with a dumbbell in each hand, palms facing your torso. |
516 |
| 516 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl v. 2.gif |
dumbbell hammer curl v. 2 |
984 |
forearms |
516 |
516 |
dumbbell |
516 |
3052 |
Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. |
516 |
| 516 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl v. 2.gif |
dumbbell hammer curl v. 2 |
984 |
forearms |
516 |
516 |
dumbbell |
516 |
3053 |
This will be your starting position. |
516 |
| 516 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl v. 2.gif |
dumbbell hammer curl v. 2 |
984 |
forearms |
516 |
516 |
dumbbell |
516 |
3054 |
Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. |
516 |
| 516 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl v. 2.gif |
dumbbell hammer curl v. 2 |
984 |
forearms |
516 |
516 |
dumbbell |
516 |
3055 |
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. |
516 |
| 516 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl v. 2.gif |
dumbbell hammer curl v. 2 |
984 |
forearms |
516 |
516 |
dumbbell |
516 |
3056 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
516 |
| 516 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl v. 2.gif |
dumbbell hammer curl v. 2 |
984 |
forearms |
516 |
516 |
dumbbell |
516 |
3057 |
Then, inhale and slowly begin to lower the dumbbells back to the starting position. |
516 |
| 516 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curl v. 2.gif |
dumbbell hammer curl v. 2 |
984 |
forearms |
516 |
516 |
dumbbell |
516 |
3058 |
Repeat for the recommended amount of repetitions. |
516 |
| 517 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curls (with arm blaster).gif |
dumbbell hammer curls (with arm blaster) |
985 |
forearms |
517 |
517 |
dumbbell |
517 |
3059 |
Stand up straight with a dumbbell in each hand, palms facing your torso. |
517 |
| 517 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curls (with arm blaster).gif |
dumbbell hammer curls (with arm blaster) |
985 |
forearms |
517 |
517 |
dumbbell |
517 |
3060 |
Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. |
517 |
| 517 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curls (with arm blaster).gif |
dumbbell hammer curls (with arm blaster) |
985 |
forearms |
517 |
517 |
dumbbell |
517 |
3061 |
This will be your starting position. |
517 |
| 517 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curls (with arm blaster).gif |
dumbbell hammer curls (with arm blaster) |
985 |
forearms |
517 |
517 |
dumbbell |
517 |
3062 |
Now, while holding your upper arm stationary, exhale and curl the weights while contracting your biceps. |
517 |
| 517 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curls (with arm blaster).gif |
dumbbell hammer curls (with arm blaster) |
985 |
forearms |
517 |
517 |
dumbbell |
517 |
3063 |
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. |
517 |
| 517 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curls (with arm blaster).gif |
dumbbell hammer curls (with arm blaster) |
985 |
forearms |
517 |
517 |
dumbbell |
517 |
3064 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
517 |
| 517 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curls (with arm blaster).gif |
dumbbell hammer curls (with arm blaster) |
985 |
forearms |
517 |
517 |
dumbbell |
517 |
3065 |
Then, inhale and slowly begin to lower the dumbbells back to the starting position. |
517 |
| 517 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell hammer curls (with arm blaster).gif |
dumbbell hammer curls (with arm blaster) |
985 |
forearms |
517 |
517 |
dumbbell |
517 |
3066 |
Repeat for the recommended amount of repetitions. |
517 |
| 518 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell high curl.gif |
dumbbell high curl |
986 |
forearms |
518 |
518 |
dumbbell |
518 |
3067 |
Stand up straight with a dumbbell in each hand, palms facing forward. |
518 |
| 518 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell high curl.gif |
dumbbell high curl |
986 |
forearms |
518 |
518 |
dumbbell |
518 |
3068 |
Keep your upper arms stationary and curl the dumbbells as high as possible while contracting your biceps. |
518 |
| 518 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell high curl.gif |
dumbbell high curl |
986 |
forearms |
518 |
518 |
dumbbell |
518 |
3069 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
518 |
| 518 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell high curl.gif |
dumbbell high curl |
986 |
forearms |
518 |
518 |
dumbbell |
518 |
3070 |
Repeat for the desired number of repetitions. |
518 |
| 519 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif |
dumbbell incline alternate press |
987 |
shoulders |
519 |
519 |
dumbbell |
519 |
3071 |
Sit on an incline bench with a dumbbell in each hand, resting on your thighs. |
519 |
| 519 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif |
dumbbell incline alternate press |
988 |
triceps |
519 |
519 |
dumbbell |
519 |
3071 |
Sit on an incline bench with a dumbbell in each hand, resting on your thighs. |
519 |
| 519 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif |
dumbbell incline alternate press |
987 |
shoulders |
519 |
519 |
dumbbell |
519 |
3072 |
Lean back on the bench and use your thighs to help raise the dumbbells to shoulder height, palms facing forward. |
519 |
| 519 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif |
dumbbell incline alternate press |
988 |
triceps |
519 |
519 |
dumbbell |
519 |
3072 |
Lean back on the bench and use your thighs to help raise the dumbbells to shoulder height, palms facing forward. |
519 |
| 519 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif |
dumbbell incline alternate press |
987 |
shoulders |
519 |
519 |
dumbbell |
519 |
3073 |
Once at shoulder height, rotate your wrists so that the palms of your hands are facing forward. |
519 |
| 519 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif |
dumbbell incline alternate press |
988 |
triceps |
519 |
519 |
dumbbell |
519 |
3073 |
Once at shoulder height, rotate your wrists so that the palms of your hands are facing forward. |
519 |
| 519 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif |
dumbbell incline alternate press |
987 |
shoulders |
519 |
519 |
dumbbell |
519 |
3074 |
Push the dumbbells up with your chest and shoulders, extending your arms fully. |
519 |
| 519 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif |
dumbbell incline alternate press |
988 |
triceps |
519 |
519 |
dumbbell |
519 |
3074 |
Push the dumbbells up with your chest and shoulders, extending your arms fully. |
519 |
| 519 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif |
dumbbell incline alternate press |
987 |
shoulders |
519 |
519 |
dumbbell |
519 |
3075 |
Lower the dumbbells back down to the starting position, keeping your elbows slightly bent. |
519 |
| 519 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif |
dumbbell incline alternate press |
988 |
triceps |
519 |
519 |
dumbbell |
519 |
3075 |
Lower the dumbbells back down to the starting position, keeping your elbows slightly bent. |
519 |
| 519 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif |
dumbbell incline alternate press |
987 |
shoulders |
519 |
519 |
dumbbell |
519 |
3076 |
Repeat for the desired number of repetitions, alternating arms. |
519 |
| 519 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline alternate press.gif |
dumbbell incline alternate press |
988 |
triceps |
519 |
519 |
dumbbell |
519 |
3076 |
Repeat for the desired number of repetitions, alternating arms. |
519 |
| 520 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif |
dumbbell incline bench press |
989 |
shoulders |
520 |
520 |
dumbbell |
520 |
3077 |
Set up an incline bench at a 45-degree angle. |
520 |
| 520 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif |
dumbbell incline bench press |
990 |
triceps |
520 |
520 |
dumbbell |
520 |
3077 |
Set up an incline bench at a 45-degree angle. |
520 |
| 520 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif |
dumbbell incline bench press |
989 |
shoulders |
520 |
520 |
dumbbell |
520 |
3078 |
Sit on the bench with your feet flat on the ground and your back pressed firmly against the bench. |
520 |
| 520 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif |
dumbbell incline bench press |
990 |
triceps |
520 |
520 |
dumbbell |
520 |
3078 |
Sit on the bench with your feet flat on the ground and your back pressed firmly against the bench. |
520 |
| 520 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif |
dumbbell incline bench press |
989 |
shoulders |
520 |
520 |
dumbbell |
520 |
3079 |
Hold a dumbbell in each hand, palms facing forward, and lift them to shoulder height. |
520 |
| 520 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif |
dumbbell incline bench press |
990 |
triceps |
520 |
520 |
dumbbell |
520 |
3079 |
Hold a dumbbell in each hand, palms facing forward, and lift them to shoulder height. |
520 |
| 520 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif |
dumbbell incline bench press |
989 |
shoulders |
520 |
520 |
dumbbell |
520 |
3080 |
Slowly lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle. |
520 |
| 520 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif |
dumbbell incline bench press |
990 |
triceps |
520 |
520 |
dumbbell |
520 |
3080 |
Slowly lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle. |
520 |
| 520 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif |
dumbbell incline bench press |
989 |
shoulders |
520 |
520 |
dumbbell |
520 |
3081 |
Push the dumbbells back up to the starting position, fully extending your arms. |
520 |
| 520 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif |
dumbbell incline bench press |
990 |
triceps |
520 |
520 |
dumbbell |
520 |
3081 |
Push the dumbbells back up to the starting position, fully extending your arms. |
520 |
| 520 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif |
dumbbell incline bench press |
989 |
shoulders |
520 |
520 |
dumbbell |
520 |
3082 |
Repeat for the desired number of repetitions. |
520 |
| 520 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline bench press.gif |
dumbbell incline bench press |
990 |
triceps |
520 |
520 |
dumbbell |
520 |
3082 |
Repeat for the desired number of repetitions. |
520 |
| 521 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline biceps curl.gif |
dumbbell incline biceps curl |
991 |
forearms |
521 |
521 |
dumbbell |
521 |
3083 |
Sit on an incline bench with a dumbbell in each hand, palms facing forward, and arms fully extended. |
521 |
| 521 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline biceps curl.gif |
dumbbell incline biceps curl |
991 |
forearms |
521 |
521 |
dumbbell |
521 |
3084 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
521 |
| 521 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline biceps curl.gif |
dumbbell incline biceps curl |
991 |
forearms |
521 |
521 |
dumbbell |
521 |
3085 |
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. |
521 |
| 521 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline biceps curl.gif |
dumbbell incline biceps curl |
991 |
forearms |
521 |
521 |
dumbbell |
521 |
3086 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
521 |
| 521 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline biceps curl.gif |
dumbbell incline biceps curl |
991 |
forearms |
521 |
521 |
dumbbell |
521 |
3087 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
521 |
| 521 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline biceps curl.gif |
dumbbell incline biceps curl |
991 |
forearms |
521 |
521 |
dumbbell |
521 |
3088 |
Repeat for the desired number of repetitions. |
521 |
| 522 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif |
dumbbell incline breeding |
992 |
shoulders |
522 |
522 |
dumbbell |
522 |
3089 |
Set up an incline bench at a 45-degree angle. |
522 |
| 522 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif |
dumbbell incline breeding |
993 |
triceps |
522 |
522 |
dumbbell |
522 |
3089 |
Set up an incline bench at a 45-degree angle. |
522 |
| 522 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif |
dumbbell incline breeding |
992 |
shoulders |
522 |
522 |
dumbbell |
522 |
3090 |
Sit on the bench with your back against the pad and feet flat on the ground. |
522 |
| 522 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif |
dumbbell incline breeding |
993 |
triceps |
522 |
522 |
dumbbell |
522 |
3090 |
Sit on the bench with your back against the pad and feet flat on the ground. |
522 |
| 522 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif |
dumbbell incline breeding |
992 |
shoulders |
522 |
522 |
dumbbell |
522 |
3091 |
Hold a dumbbell in each hand with an overhand grip, palms facing forward. |
522 |
| 522 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif |
dumbbell incline breeding |
993 |
triceps |
522 |
522 |
dumbbell |
522 |
3091 |
Hold a dumbbell in each hand with an overhand grip, palms facing forward. |
522 |
| 522 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif |
dumbbell incline breeding |
992 |
shoulders |
522 |
522 |
dumbbell |
522 |
3092 |
Start with your arms fully extended, perpendicular to the ground. |
522 |
| 522 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif |
dumbbell incline breeding |
993 |
triceps |
522 |
522 |
dumbbell |
522 |
3092 |
Start with your arms fully extended, perpendicular to the ground. |
522 |
| 522 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif |
dumbbell incline breeding |
992 |
shoulders |
522 |
522 |
dumbbell |
522 |
3093 |
Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle. |
522 |
| 522 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif |
dumbbell incline breeding |
993 |
triceps |
522 |
522 |
dumbbell |
522 |
3093 |
Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle. |
522 |
| 522 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif |
dumbbell incline breeding |
992 |
shoulders |
522 |
522 |
dumbbell |
522 |
3094 |
Pause for a moment at the bottom, then push the dumbbells back up to the starting position. |
522 |
| 522 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif |
dumbbell incline breeding |
993 |
triceps |
522 |
522 |
dumbbell |
522 |
3094 |
Pause for a moment at the bottom, then push the dumbbells back up to the starting position. |
522 |
| 522 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif |
dumbbell incline breeding |
992 |
shoulders |
522 |
522 |
dumbbell |
522 |
3095 |
Repeat for the desired number of repetitions. |
522 |
| 522 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline breeding.gif |
dumbbell incline breeding |
993 |
triceps |
522 |
522 |
dumbbell |
522 |
3095 |
Repeat for the desired number of repetitions. |
522 |
| 523 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl.gif |
dumbbell incline curl |
994 |
forearms |
523 |
523 |
dumbbell |
523 |
3096 |
Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing forward. |
523 |
| 523 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl.gif |
dumbbell incline curl |
994 |
forearms |
523 |
523 |
dumbbell |
523 |
3097 |
Rest your upper arms on the incline bench and let your elbows hang down, fully extending your arms. |
523 |
| 523 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl.gif |
dumbbell incline curl |
994 |
forearms |
523 |
523 |
dumbbell |
523 |
3098 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
523 |
| 523 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl.gif |
dumbbell incline curl |
994 |
forearms |
523 |
523 |
dumbbell |
523 |
3099 |
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. |
523 |
| 523 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl.gif |
dumbbell incline curl |
994 |
forearms |
523 |
523 |
dumbbell |
523 |
3100 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
523 |
| 523 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl.gif |
dumbbell incline curl |
994 |
forearms |
523 |
523 |
dumbbell |
523 |
3101 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
523 |
| 523 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl.gif |
dumbbell incline curl |
994 |
forearms |
523 |
523 |
dumbbell |
523 |
3102 |
Repeat for the desired number of repetitions. |
523 |
| 524 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl v. 2.gif |
dumbbell incline curl v. 2 |
995 |
forearms |
524 |
524 |
dumbbell |
524 |
3103 |
Sit on an incline bench with a dumbbell in each hand, palms facing forward and arms fully extended. |
524 |
| 524 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl v. 2.gif |
dumbbell incline curl v. 2 |
995 |
forearms |
524 |
524 |
dumbbell |
524 |
3104 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
524 |
| 524 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl v. 2.gif |
dumbbell incline curl v. 2 |
995 |
forearms |
524 |
524 |
dumbbell |
524 |
3105 |
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. |
524 |
| 524 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl v. 2.gif |
dumbbell incline curl v. 2 |
995 |
forearms |
524 |
524 |
dumbbell |
524 |
3106 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
524 |
| 524 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl v. 2.gif |
dumbbell incline curl v. 2 |
995 |
forearms |
524 |
524 |
dumbbell |
524 |
3107 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
524 |
| 524 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline curl v. 2.gif |
dumbbell incline curl v. 2 |
995 |
forearms |
524 |
524 |
dumbbell |
524 |
3108 |
Repeat for the desired number of repetitions. |
524 |
| 525 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly.gif |
dumbbell incline fly |
996 |
shoulders |
525 |
525 |
dumbbell |
525 |
3109 |
Set an incline bench to a 45-degree angle. |
525 |
| 525 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly.gif |
dumbbell incline fly |
996 |
shoulders |
525 |
525 |
dumbbell |
525 |
3110 |
Sit on the bench with a dumbbell in each hand, palms facing each other. |
525 |
| 525 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly.gif |
dumbbell incline fly |
996 |
shoulders |
525 |
525 |
dumbbell |
525 |
3111 |
Lie back on the bench and press the dumbbells up to the starting position, directly above your chest. |
525 |
| 525 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly.gif |
dumbbell incline fly |
996 |
shoulders |
525 |
525 |
dumbbell |
525 |
3112 |
Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. |
525 |
| 525 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly.gif |
dumbbell incline fly |
996 |
shoulders |
525 |
525 |
dumbbell |
525 |
3113 |
Pause for a moment, then squeeze your chest muscles to bring the dumbbells back up to the starting position. |
525 |
| 525 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly.gif |
dumbbell incline fly |
996 |
shoulders |
525 |
525 |
dumbbell |
525 |
3114 |
Repeat for the desired number of repetitions. |
525 |
| 526 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly on exercise ball.gif |
dumbbell incline fly on exercise ball |
997 |
shoulders |
526 |
526 |
dumbbell |
526 |
3115 |
Set up an incline bench at a 45-degree angle. |
526 |
| 526 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly on exercise ball.gif |
dumbbell incline fly on exercise ball |
997 |
shoulders |
526 |
526 |
dumbbell |
526 |
3116 |
Sit on an exercise ball and roll forward until your upper back is resting on the incline bench. |
526 |
| 526 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly on exercise ball.gif |
dumbbell incline fly on exercise ball |
997 |
shoulders |
526 |
526 |
dumbbell |
526 |
3117 |
Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest. |
526 |
| 526 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly on exercise ball.gif |
dumbbell incline fly on exercise ball |
997 |
shoulders |
526 |
526 |
dumbbell |
526 |
3118 |
Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. |
526 |
| 526 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly on exercise ball.gif |
dumbbell incline fly on exercise ball |
997 |
shoulders |
526 |
526 |
dumbbell |
526 |
3119 |
Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position. |
526 |
| 526 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline fly on exercise ball.gif |
dumbbell incline fly on exercise ball |
997 |
shoulders |
526 |
526 |
dumbbell |
526 |
3120 |
Repeat for the desired number of repetitions. |
526 |
| 527 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer curl.gif |
dumbbell incline hammer curl |
998 |
forearms |
527 |
527 |
dumbbell |
527 |
3121 |
Sit on an incline bench with a dumbbell in each hand, palms facing your torso and arms fully extended. |
527 |
| 527 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer curl.gif |
dumbbell incline hammer curl |
998 |
forearms |
527 |
527 |
dumbbell |
527 |
3122 |
Keep your back against the bench and your feet flat on the floor. |
527 |
| 527 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer curl.gif |
dumbbell incline hammer curl |
998 |
forearms |
527 |
527 |
dumbbell |
527 |
3123 |
While keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
527 |
| 527 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer curl.gif |
dumbbell incline hammer curl |
998 |
forearms |
527 |
527 |
dumbbell |
527 |
3124 |
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. |
527 |
| 527 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer curl.gif |
dumbbell incline hammer curl |
998 |
forearms |
527 |
527 |
dumbbell |
527 |
3125 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
527 |
| 527 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer curl.gif |
dumbbell incline hammer curl |
998 |
forearms |
527 |
527 |
dumbbell |
527 |
3126 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
527 |
| 527 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer curl.gif |
dumbbell incline hammer curl |
998 |
forearms |
527 |
527 |
dumbbell |
527 |
3127 |
Repeat for the desired number of repetitions. |
527 |
| 528 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press.gif |
dumbbell incline hammer press |
999 |
shoulders |
528 |
528 |
dumbbell |
528 |
3128 |
Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, resting on your thighs. |
528 |
| 528 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press.gif |
dumbbell incline hammer press |
1000 |
triceps |
528 |
528 |
dumbbell |
528 |
3128 |
Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, resting on your thighs. |
528 |
| 528 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press.gif |
dumbbell incline hammer press |
999 |
shoulders |
528 |
528 |
dumbbell |
528 |
3129 |
Lie back on the bench and position the dumbbells at shoulder level with your palms facing each other. |
528 |
| 528 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press.gif |
dumbbell incline hammer press |
1000 |
triceps |
528 |
528 |
dumbbell |
528 |
3129 |
Lie back on the bench and position the dumbbells at shoulder level with your palms facing each other. |
528 |
| 528 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press.gif |
dumbbell incline hammer press |
999 |
shoulders |
528 |
528 |
dumbbell |
528 |
3130 |
Press the dumbbells up and away from your body until your arms are fully extended. |
528 |
| 528 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press.gif |
dumbbell incline hammer press |
1000 |
triceps |
528 |
528 |
dumbbell |
528 |
3130 |
Press the dumbbells up and away from your body until your arms are fully extended. |
528 |
| 528 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press.gif |
dumbbell incline hammer press |
999 |
shoulders |
528 |
528 |
dumbbell |
528 |
3131 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
528 |
| 528 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press.gif |
dumbbell incline hammer press |
1000 |
triceps |
528 |
528 |
dumbbell |
528 |
3131 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
528 |
| 528 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press.gif |
dumbbell incline hammer press |
999 |
shoulders |
528 |
528 |
dumbbell |
528 |
3132 |
Repeat for the desired number of repetitions. |
528 |
| 528 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press.gif |
dumbbell incline hammer press |
1000 |
triceps |
528 |
528 |
dumbbell |
528 |
3132 |
Repeat for the desired number of repetitions. |
528 |
| 529 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif |
dumbbell incline hammer press on exercise ball |
1001 |
chest |
529 |
529 |
dumbbell |
529 |
3133 |
Sit on an exercise ball with a dumbbell in each hand, palms facing each other. |
529 |
| 529 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif |
dumbbell incline hammer press on exercise ball |
1002 |
shoulders |
529 |
529 |
dumbbell |
529 |
3133 |
Sit on an exercise ball with a dumbbell in each hand, palms facing each other. |
529 |
| 529 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif |
dumbbell incline hammer press on exercise ball |
1001 |
chest |
529 |
529 |
dumbbell |
529 |
3134 |
Walk your feet forward and roll your body down the ball until your head, neck, and upper back are supported on the ball. |
529 |
| 529 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif |
dumbbell incline hammer press on exercise ball |
1002 |
shoulders |
529 |
529 |
dumbbell |
529 |
3134 |
Walk your feet forward and roll your body down the ball until your head, neck, and upper back are supported on the ball. |
529 |
| 529 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif |
dumbbell incline hammer press on exercise ball |
1001 |
chest |
529 |
529 |
dumbbell |
529 |
3135 |
Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides. |
529 |
| 529 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif |
dumbbell incline hammer press on exercise ball |
1002 |
shoulders |
529 |
529 |
dumbbell |
529 |
3135 |
Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides. |
529 |
| 529 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif |
dumbbell incline hammer press on exercise ball |
1001 |
chest |
529 |
529 |
dumbbell |
529 |
3136 |
Press the dumbbells up and slightly inward, keeping your palms facing each other. |
529 |
| 529 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif |
dumbbell incline hammer press on exercise ball |
1002 |
shoulders |
529 |
529 |
dumbbell |
529 |
3136 |
Press the dumbbells up and slightly inward, keeping your palms facing each other. |
529 |
| 529 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif |
dumbbell incline hammer press on exercise ball |
1001 |
chest |
529 |
529 |
dumbbell |
529 |
3137 |
Extend your arms fully, squeezing your triceps at the top of the movement. |
529 |
| 529 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif |
dumbbell incline hammer press on exercise ball |
1002 |
shoulders |
529 |
529 |
dumbbell |
529 |
3137 |
Extend your arms fully, squeezing your triceps at the top of the movement. |
529 |
| 529 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif |
dumbbell incline hammer press on exercise ball |
1001 |
chest |
529 |
529 |
dumbbell |
529 |
3138 |
Slowly lower the dumbbells back to the starting position. |
529 |
| 529 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif |
dumbbell incline hammer press on exercise ball |
1002 |
shoulders |
529 |
529 |
dumbbell |
529 |
3138 |
Slowly lower the dumbbells back to the starting position. |
529 |
| 529 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif |
dumbbell incline hammer press on exercise ball |
1001 |
chest |
529 |
529 |
dumbbell |
529 |
3139 |
Repeat for the desired number of repetitions. |
529 |
| 529 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline hammer press on exercise ball.gif |
dumbbell incline hammer press on exercise ball |
1002 |
shoulders |
529 |
529 |
dumbbell |
529 |
3139 |
Repeat for the desired number of repetitions. |
529 |
| 530 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline inner biceps curl.gif |
dumbbell incline inner biceps curl |
1003 |
forearms |
530 |
530 |
dumbbell |
530 |
3140 |
Sit on an incline bench with a dumbbell in each hand, palms facing each other. |
530 |
| 530 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline inner biceps curl.gif |
dumbbell incline inner biceps curl |
1003 |
forearms |
530 |
530 |
dumbbell |
530 |
3141 |
Rest your upper arms on the bench, allowing your elbows to hang down and your palms to face forward. |
530 |
| 530 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline inner biceps curl.gif |
dumbbell incline inner biceps curl |
1003 |
forearms |
530 |
530 |
dumbbell |
530 |
3142 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
530 |
| 530 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline inner biceps curl.gif |
dumbbell incline inner biceps curl |
1003 |
forearms |
530 |
530 |
dumbbell |
530 |
3143 |
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. |
530 |
| 530 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline inner biceps curl.gif |
dumbbell incline inner biceps curl |
1003 |
forearms |
530 |
530 |
dumbbell |
530 |
3144 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
530 |
| 530 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline inner biceps curl.gif |
dumbbell incline inner biceps curl |
1003 |
forearms |
530 |
530 |
dumbbell |
530 |
3145 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
530 |
| 530 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline inner biceps curl.gif |
dumbbell incline inner biceps curl |
1003 |
forearms |
530 |
530 |
dumbbell |
530 |
3146 |
Repeat for the desired number of repetitions. |
530 |
| 531 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif |
dumbbell incline one arm fly |
1004 |
deltoids |
531 |
531 |
dumbbell |
531 |
3147 |
Adjust the incline bench to a 30-45 degree angle. |
531 |
| 531 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif |
dumbbell incline one arm fly |
1005 |
triceps |
531 |
531 |
dumbbell |
531 |
3147 |
Adjust the incline bench to a 30-45 degree angle. |
531 |
| 531 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif |
dumbbell incline one arm fly |
1004 |
deltoids |
531 |
531 |
dumbbell |
531 |
3148 |
Sit on the bench with a dumbbell in one hand, resting it on your thigh. |
531 |
| 531 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif |
dumbbell incline one arm fly |
1005 |
triceps |
531 |
531 |
dumbbell |
531 |
3148 |
Sit on the bench with a dumbbell in one hand, resting it on your thigh. |
531 |
| 531 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif |
dumbbell incline one arm fly |
1004 |
deltoids |
531 |
531 |
dumbbell |
531 |
3149 |
Lie back on the bench, keeping your feet flat on the ground. |
531 |
| 531 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif |
dumbbell incline one arm fly |
1005 |
triceps |
531 |
531 |
dumbbell |
531 |
3149 |
Lie back on the bench, keeping your feet flat on the ground. |
531 |
| 531 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif |
dumbbell incline one arm fly |
1004 |
deltoids |
531 |
531 |
dumbbell |
531 |
3150 |
Hold the dumbbell with your arm extended straight up over your chest. |
531 |
| 531 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif |
dumbbell incline one arm fly |
1005 |
triceps |
531 |
531 |
dumbbell |
531 |
3150 |
Hold the dumbbell with your arm extended straight up over your chest. |
531 |
| 531 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif |
dumbbell incline one arm fly |
1004 |
deltoids |
531 |
531 |
dumbbell |
531 |
3151 |
Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow. |
531 |
| 531 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif |
dumbbell incline one arm fly |
1005 |
triceps |
531 |
531 |
dumbbell |
531 |
3151 |
Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow. |
531 |
| 531 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif |
dumbbell incline one arm fly |
1004 |
deltoids |
531 |
531 |
dumbbell |
531 |
3152 |
Pause when your arm is parallel to the ground, then reverse the motion to bring the dumbbell back to the starting position. |
531 |
| 531 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif |
dumbbell incline one arm fly |
1005 |
triceps |
531 |
531 |
dumbbell |
531 |
3152 |
Pause when your arm is parallel to the ground, then reverse the motion to bring the dumbbell back to the starting position. |
531 |
| 531 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif |
dumbbell incline one arm fly |
1004 |
deltoids |
531 |
531 |
dumbbell |
531 |
3153 |
Repeat for the desired number of repetitions, then switch arms. |
531 |
| 531 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly.gif |
dumbbell incline one arm fly |
1005 |
triceps |
531 |
531 |
dumbbell |
531 |
3153 |
Repeat for the desired number of repetitions, then switch arms. |
531 |
| 532 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly on exercise ball.gif |
dumbbell incline one arm fly on exercise ball |
1006 |
shoulders |
532 |
532 |
dumbbell |
532 |
3154 |
Sit on an exercise ball with a dumbbell in one hand. |
532 |
| 532 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly on exercise ball.gif |
dumbbell incline one arm fly on exercise ball |
1006 |
shoulders |
532 |
532 |
dumbbell |
532 |
3155 |
Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball. |
532 |
| 532 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly on exercise ball.gif |
dumbbell incline one arm fly on exercise ball |
1006 |
shoulders |
532 |
532 |
dumbbell |
532 |
3156 |
Hold the dumbbell with your arm extended straight up over your chest, palm facing inwards. |
532 |
| 532 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly on exercise ball.gif |
dumbbell incline one arm fly on exercise ball |
1006 |
shoulders |
532 |
532 |
dumbbell |
532 |
3157 |
Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow. |
532 |
| 532 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly on exercise ball.gif |
dumbbell incline one arm fly on exercise ball |
1006 |
shoulders |
532 |
532 |
dumbbell |
532 |
3158 |
Pause for a moment when your arm is parallel to the ground. |
532 |
| 532 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly on exercise ball.gif |
dumbbell incline one arm fly on exercise ball |
1006 |
shoulders |
532 |
532 |
dumbbell |
532 |
3159 |
Engage your chest muscles to bring the dumbbell back up to the starting position. |
532 |
| 532 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm fly on exercise ball.gif |
dumbbell incline one arm fly on exercise ball |
1006 |
shoulders |
532 |
532 |
dumbbell |
532 |
3160 |
Repeat for the desired number of repetitions, then switch arms. |
532 |
| 533 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif |
dumbbell incline one arm hammer press |
1007 |
shoulders |
533 |
533 |
dumbbell |
533 |
3161 |
Sit on an incline bench with a dumbbell in one hand, resting on your thigh. |
533 |
| 533 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif |
dumbbell incline one arm hammer press |
1008 |
chest |
533 |
533 |
dumbbell |
533 |
3161 |
Sit on an incline bench with a dumbbell in one hand, resting on your thigh. |
533 |
| 533 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif |
dumbbell incline one arm hammer press |
1007 |
shoulders |
533 |
533 |
dumbbell |
533 |
3162 |
Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height. |
533 |
| 533 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif |
dumbbell incline one arm hammer press |
1008 |
chest |
533 |
533 |
dumbbell |
533 |
3162 |
Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height. |
533 |
| 533 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif |
dumbbell incline one arm hammer press |
1007 |
shoulders |
533 |
533 |
dumbbell |
533 |
3163 |
Rotate your wrist so that your palm is facing inward, towards your body. |
533 |
| 533 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif |
dumbbell incline one arm hammer press |
1008 |
chest |
533 |
533 |
dumbbell |
533 |
3163 |
Rotate your wrist so that your palm is facing inward, towards your body. |
533 |
| 533 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif |
dumbbell incline one arm hammer press |
1007 |
shoulders |
533 |
533 |
dumbbell |
533 |
3164 |
Press the dumbbell up and away from your body, extending your arm fully. |
533 |
| 533 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif |
dumbbell incline one arm hammer press |
1008 |
chest |
533 |
533 |
dumbbell |
533 |
3164 |
Press the dumbbell up and away from your body, extending your arm fully. |
533 |
| 533 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif |
dumbbell incline one arm hammer press |
1007 |
shoulders |
533 |
533 |
dumbbell |
533 |
3165 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
533 |
| 533 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif |
dumbbell incline one arm hammer press |
1008 |
chest |
533 |
533 |
dumbbell |
533 |
3165 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
533 |
| 533 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif |
dumbbell incline one arm hammer press |
1007 |
shoulders |
533 |
533 |
dumbbell |
533 |
3166 |
Repeat for the desired number of repetitions, then switch arms. |
533 |
| 533 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press.gif |
dumbbell incline one arm hammer press |
1008 |
chest |
533 |
533 |
dumbbell |
533 |
3166 |
Repeat for the desired number of repetitions, then switch arms. |
533 |
| 534 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif |
dumbbell incline one arm hammer press on exercise ball |
1009 |
shoulders |
534 |
534 |
dumbbell |
534 |
3167 |
Sit on an exercise ball with a dumbbell in one hand. |
534 |
| 534 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif |
dumbbell incline one arm hammer press on exercise ball |
1010 |
chest |
534 |
534 |
dumbbell |
534 |
3167 |
Sit on an exercise ball with a dumbbell in one hand. |
534 |
| 534 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif |
dumbbell incline one arm hammer press on exercise ball |
1009 |
shoulders |
534 |
534 |
dumbbell |
534 |
3168 |
Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball. |
534 |
| 534 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif |
dumbbell incline one arm hammer press on exercise ball |
1010 |
chest |
534 |
534 |
dumbbell |
534 |
3168 |
Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball. |
534 |
| 534 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif |
dumbbell incline one arm hammer press on exercise ball |
1009 |
shoulders |
534 |
534 |
dumbbell |
534 |
3169 |
Hold the dumbbell with your palm facing inward and your elbow bent at a 90-degree angle. |
534 |
| 534 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif |
dumbbell incline one arm hammer press on exercise ball |
1010 |
chest |
534 |
534 |
dumbbell |
534 |
3169 |
Hold the dumbbell with your palm facing inward and your elbow bent at a 90-degree angle. |
534 |
| 534 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif |
dumbbell incline one arm hammer press on exercise ball |
1009 |
shoulders |
534 |
534 |
dumbbell |
534 |
3170 |
Press the dumbbell up towards the ceiling, straightening your arm. |
534 |
| 534 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif |
dumbbell incline one arm hammer press on exercise ball |
1010 |
chest |
534 |
534 |
dumbbell |
534 |
3170 |
Press the dumbbell up towards the ceiling, straightening your arm. |
534 |
| 534 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif |
dumbbell incline one arm hammer press on exercise ball |
1009 |
shoulders |
534 |
534 |
dumbbell |
534 |
3171 |
Lower the dumbbell back down to the starting position. |
534 |
| 534 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif |
dumbbell incline one arm hammer press on exercise ball |
1010 |
chest |
534 |
534 |
dumbbell |
534 |
3171 |
Lower the dumbbell back down to the starting position. |
534 |
| 534 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif |
dumbbell incline one arm hammer press on exercise ball |
1009 |
shoulders |
534 |
534 |
dumbbell |
534 |
3172 |
Repeat for the desired number of repetitions, then switch arms. |
534 |
| 534 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm hammer press on exercise ball.gif |
dumbbell incline one arm hammer press on exercise ball |
1010 |
chest |
534 |
534 |
dumbbell |
534 |
3172 |
Repeat for the desired number of repetitions, then switch arms. |
534 |
| 535 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif |
dumbbell incline one arm lateral raise |
1011 |
trapezius |
535 |
535 |
dumbbell |
535 |
3173 |
Sit on an incline bench with a dumbbell in one hand, resting it on your thigh. |
535 |
| 535 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif |
dumbbell incline one arm lateral raise |
1012 |
triceps |
535 |
535 |
dumbbell |
535 |
3173 |
Sit on an incline bench with a dumbbell in one hand, resting it on your thigh. |
535 |
| 535 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif |
dumbbell incline one arm lateral raise |
1011 |
trapezius |
535 |
535 |
dumbbell |
535 |
3174 |
Lean forward and position your upper arm against the inside of your thigh. |
535 |
| 535 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif |
dumbbell incline one arm lateral raise |
1012 |
triceps |
535 |
535 |
dumbbell |
535 |
3174 |
Lean forward and position your upper arm against the inside of your thigh. |
535 |
| 535 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif |
dumbbell incline one arm lateral raise |
1011 |
trapezius |
535 |
535 |
dumbbell |
535 |
3175 |
Raise the dumbbell to the side, keeping your arm slightly bent and your palm facing down. |
535 |
| 535 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif |
dumbbell incline one arm lateral raise |
1012 |
triceps |
535 |
535 |
dumbbell |
535 |
3175 |
Raise the dumbbell to the side, keeping your arm slightly bent and your palm facing down. |
535 |
| 535 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif |
dumbbell incline one arm lateral raise |
1011 |
trapezius |
535 |
535 |
dumbbell |
535 |
3176 |
Continue lifting until your arm is parallel to the floor. |
535 |
| 535 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif |
dumbbell incline one arm lateral raise |
1012 |
triceps |
535 |
535 |
dumbbell |
535 |
3176 |
Continue lifting until your arm is parallel to the floor. |
535 |
| 535 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif |
dumbbell incline one arm lateral raise |
1011 |
trapezius |
535 |
535 |
dumbbell |
535 |
3177 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
535 |
| 535 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif |
dumbbell incline one arm lateral raise |
1012 |
triceps |
535 |
535 |
dumbbell |
535 |
3177 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
535 |
| 535 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif |
dumbbell incline one arm lateral raise |
1011 |
trapezius |
535 |
535 |
dumbbell |
535 |
3178 |
Repeat for the desired number of repetitions, then switch to the other arm. |
535 |
| 535 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm lateral raise.gif |
dumbbell incline one arm lateral raise |
1012 |
triceps |
535 |
535 |
dumbbell |
535 |
3178 |
Repeat for the desired number of repetitions, then switch to the other arm. |
535 |
| 536 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press.gif |
dumbbell incline one arm press |
1013 |
shoulders |
536 |
536 |
dumbbell |
536 |
3179 |
Sit on an incline bench with a dumbbell in one hand, resting on your thigh. |
536 |
| 536 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press.gif |
dumbbell incline one arm press |
1014 |
triceps |
536 |
536 |
dumbbell |
536 |
3179 |
Sit on an incline bench with a dumbbell in one hand, resting on your thigh. |
536 |
| 536 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press.gif |
dumbbell incline one arm press |
1013 |
shoulders |
536 |
536 |
dumbbell |
536 |
3180 |
Lie back on the bench and position the dumbbell at shoulder level, palm facing forward. |
536 |
| 536 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press.gif |
dumbbell incline one arm press |
1014 |
triceps |
536 |
536 |
dumbbell |
536 |
3180 |
Lie back on the bench and position the dumbbell at shoulder level, palm facing forward. |
536 |
| 536 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press.gif |
dumbbell incline one arm press |
1013 |
shoulders |
536 |
536 |
dumbbell |
536 |
3181 |
Press the dumbbell upward and slightly inward, extending your arm fully. |
536 |
| 536 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press.gif |
dumbbell incline one arm press |
1014 |
triceps |
536 |
536 |
dumbbell |
536 |
3181 |
Press the dumbbell upward and slightly inward, extending your arm fully. |
536 |
| 536 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press.gif |
dumbbell incline one arm press |
1013 |
shoulders |
536 |
536 |
dumbbell |
536 |
3182 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
536 |
| 536 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press.gif |
dumbbell incline one arm press |
1014 |
triceps |
536 |
536 |
dumbbell |
536 |
3182 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
536 |
| 536 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press.gif |
dumbbell incline one arm press |
1013 |
shoulders |
536 |
536 |
dumbbell |
536 |
3183 |
Repeat for the desired number of repetitions, then switch to the other arm. |
536 |
| 536 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press.gif |
dumbbell incline one arm press |
1014 |
triceps |
536 |
536 |
dumbbell |
536 |
3183 |
Repeat for the desired number of repetitions, then switch to the other arm. |
536 |
| 537 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif |
dumbbell incline one arm press on exercise ball |
1015 |
shoulders |
537 |
537 |
dumbbell |
537 |
3184 |
Sit on an exercise ball with a dumbbell in one hand, feet flat on the ground. |
537 |
| 537 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif |
dumbbell incline one arm press on exercise ball |
1016 |
triceps |
537 |
537 |
dumbbell |
537 |
3184 |
Sit on an exercise ball with a dumbbell in one hand, feet flat on the ground. |
537 |
| 537 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif |
dumbbell incline one arm press on exercise ball |
1015 |
shoulders |
537 |
537 |
dumbbell |
537 |
3185 |
Slowly walk your feet forward, rolling the ball until your head, neck, and upper back are supported on the ball. |
537 |
| 537 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif |
dumbbell incline one arm press on exercise ball |
1016 |
triceps |
537 |
537 |
dumbbell |
537 |
3185 |
Slowly walk your feet forward, rolling the ball until your head, neck, and upper back are supported on the ball. |
537 |
| 537 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif |
dumbbell incline one arm press on exercise ball |
1015 |
shoulders |
537 |
537 |
dumbbell |
537 |
3186 |
Hold the dumbbell at shoulder height with your palm facing forward. |
537 |
| 537 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif |
dumbbell incline one arm press on exercise ball |
1016 |
triceps |
537 |
537 |
dumbbell |
537 |
3186 |
Hold the dumbbell at shoulder height with your palm facing forward. |
537 |
| 537 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif |
dumbbell incline one arm press on exercise ball |
1015 |
shoulders |
537 |
537 |
dumbbell |
537 |
3187 |
Press the dumbbell upward until your arm is fully extended. |
537 |
| 537 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif |
dumbbell incline one arm press on exercise ball |
1016 |
triceps |
537 |
537 |
dumbbell |
537 |
3187 |
Press the dumbbell upward until your arm is fully extended. |
537 |
| 537 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif |
dumbbell incline one arm press on exercise ball |
1015 |
shoulders |
537 |
537 |
dumbbell |
537 |
3188 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
537 |
| 537 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif |
dumbbell incline one arm press on exercise ball |
1016 |
triceps |
537 |
537 |
dumbbell |
537 |
3188 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
537 |
| 537 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif |
dumbbell incline one arm press on exercise ball |
1015 |
shoulders |
537 |
537 |
dumbbell |
537 |
3189 |
Repeat for the desired number of repetitions, then switch to the other arm. |
537 |
| 537 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline one arm press on exercise ball.gif |
dumbbell incline one arm press on exercise ball |
1016 |
triceps |
537 |
537 |
dumbbell |
537 |
3189 |
Repeat for the desired number of repetitions, then switch to the other arm. |
537 |
| 538 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif |
dumbbell incline palm-in press |
1017 |
shoulders |
538 |
538 |
dumbbell |
538 |
3190 |
Set up an incline bench at a 45-degree angle. |
538 |
| 538 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif |
dumbbell incline palm-in press |
1018 |
triceps |
538 |
538 |
dumbbell |
538 |
3190 |
Set up an incline bench at a 45-degree angle. |
538 |
| 538 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif |
dumbbell incline palm-in press |
1017 |
shoulders |
538 |
538 |
dumbbell |
538 |
3191 |
Sit on the bench with a dumbbell in each hand, palms facing each other. |
538 |
| 538 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif |
dumbbell incline palm-in press |
1018 |
triceps |
538 |
538 |
dumbbell |
538 |
3191 |
Sit on the bench with a dumbbell in each hand, palms facing each other. |
538 |
| 538 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif |
dumbbell incline palm-in press |
1017 |
shoulders |
538 |
538 |
dumbbell |
538 |
3192 |
Plant your feet firmly on the ground and keep your back straight against the bench. |
538 |
| 538 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif |
dumbbell incline palm-in press |
1018 |
triceps |
538 |
538 |
dumbbell |
538 |
3192 |
Plant your feet firmly on the ground and keep your back straight against the bench. |
538 |
| 538 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif |
dumbbell incline palm-in press |
1017 |
shoulders |
538 |
538 |
dumbbell |
538 |
3193 |
Start with the dumbbells at shoulder level, elbows bent and palms facing each other. |
538 |
| 538 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif |
dumbbell incline palm-in press |
1018 |
triceps |
538 |
538 |
dumbbell |
538 |
3193 |
Start with the dumbbells at shoulder level, elbows bent and palms facing each other. |
538 |
| 538 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif |
dumbbell incline palm-in press |
1017 |
shoulders |
538 |
538 |
dumbbell |
538 |
3194 |
Press the dumbbells up and away from your body, extending your arms fully. |
538 |
| 538 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif |
dumbbell incline palm-in press |
1018 |
triceps |
538 |
538 |
dumbbell |
538 |
3194 |
Press the dumbbells up and away from your body, extending your arms fully. |
538 |
| 538 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif |
dumbbell incline palm-in press |
1017 |
shoulders |
538 |
538 |
dumbbell |
538 |
3195 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
538 |
| 538 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif |
dumbbell incline palm-in press |
1018 |
triceps |
538 |
538 |
dumbbell |
538 |
3195 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
538 |
| 538 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif |
dumbbell incline palm-in press |
1017 |
shoulders |
538 |
538 |
dumbbell |
538 |
3196 |
Repeat for the desired number of repetitions. |
538 |
| 538 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline palm-in press.gif |
dumbbell incline palm-in press |
1018 |
triceps |
538 |
538 |
dumbbell |
538 |
3196 |
Repeat for the desired number of repetitions. |
538 |
| 539 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif |
dumbbell incline press on exercise ball |
1019 |
shoulders |
539 |
539 |
dumbbell |
539 |
3197 |
Sit on an exercise ball with a dumbbell in each hand, palms facing forward. |
539 |
| 539 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif |
dumbbell incline press on exercise ball |
1020 |
triceps |
539 |
539 |
dumbbell |
539 |
3197 |
Sit on an exercise ball with a dumbbell in each hand, palms facing forward. |
539 |
| 539 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif |
dumbbell incline press on exercise ball |
1019 |
shoulders |
539 |
539 |
dumbbell |
539 |
3198 |
Slowly walk your feet forward, rolling your body down the ball until your head, neck, and upper back are supported on the ball. |
539 |
| 539 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif |
dumbbell incline press on exercise ball |
1020 |
triceps |
539 |
539 |
dumbbell |
539 |
3198 |
Slowly walk your feet forward, rolling your body down the ball until your head, neck, and upper back are supported on the ball. |
539 |
| 539 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif |
dumbbell incline press on exercise ball |
1019 |
shoulders |
539 |
539 |
dumbbell |
539 |
3199 |
Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides. |
539 |
| 539 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif |
dumbbell incline press on exercise ball |
1020 |
triceps |
539 |
539 |
dumbbell |
539 |
3199 |
Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides. |
539 |
| 539 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif |
dumbbell incline press on exercise ball |
1019 |
shoulders |
539 |
539 |
dumbbell |
539 |
3200 |
Press the dumbbells upward, extending your arms fully. |
539 |
| 539 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif |
dumbbell incline press on exercise ball |
1020 |
triceps |
539 |
539 |
dumbbell |
539 |
3200 |
Press the dumbbells upward, extending your arms fully. |
539 |
| 539 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif |
dumbbell incline press on exercise ball |
1019 |
shoulders |
539 |
539 |
dumbbell |
539 |
3201 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
539 |
| 539 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif |
dumbbell incline press on exercise ball |
1020 |
triceps |
539 |
539 |
dumbbell |
539 |
3201 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
539 |
| 539 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif |
dumbbell incline press on exercise ball |
1019 |
shoulders |
539 |
539 |
dumbbell |
539 |
3202 |
Repeat for the desired number of repetitions. |
539 |
| 539 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline press on exercise ball.gif |
dumbbell incline press on exercise ball |
1020 |
triceps |
539 |
539 |
dumbbell |
539 |
3202 |
Repeat for the desired number of repetitions. |
539 |
| 540 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline raise.gif |
dumbbell incline raise |
1021 |
trapezius |
540 |
540 |
dumbbell |
540 |
3203 |
Sit on an incline bench with a dumbbell in each hand, resting on your thighs. |
540 |
| 540 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline raise.gif |
dumbbell incline raise |
1022 |
triceps |
540 |
540 |
dumbbell |
540 |
3203 |
Sit on an incline bench with a dumbbell in each hand, resting on your thighs. |
540 |
| 540 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline raise.gif |
dumbbell incline raise |
1021 |
trapezius |
540 |
540 |
dumbbell |
540 |
3204 |
Lean back on the bench and raise the dumbbells to shoulder height, palms facing forward. |
540 |
| 540 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline raise.gif |
dumbbell incline raise |
1022 |
triceps |
540 |
540 |
dumbbell |
540 |
3204 |
Lean back on the bench and raise the dumbbells to shoulder height, palms facing forward. |
540 |
| 540 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline raise.gif |
dumbbell incline raise |
1021 |
trapezius |
540 |
540 |
dumbbell |
540 |
3205 |
Keeping your back against the bench, exhale and raise the dumbbells above your head, fully extending your arms. |
540 |
| 540 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline raise.gif |
dumbbell incline raise |
1022 |
triceps |
540 |
540 |
dumbbell |
540 |
3205 |
Keeping your back against the bench, exhale and raise the dumbbells above your head, fully extending your arms. |
540 |
| 540 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline raise.gif |
dumbbell incline raise |
1021 |
trapezius |
540 |
540 |
dumbbell |
540 |
3206 |
Pause for a moment at the top, then inhale and slowly lower the dumbbells back to shoulder height. |
540 |
| 540 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline raise.gif |
dumbbell incline raise |
1022 |
triceps |
540 |
540 |
dumbbell |
540 |
3206 |
Pause for a moment at the top, then inhale and slowly lower the dumbbells back to shoulder height. |
540 |
| 540 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline raise.gif |
dumbbell incline raise |
1021 |
trapezius |
540 |
540 |
dumbbell |
540 |
3207 |
Repeat for the desired number of repetitions. |
540 |
| 540 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline raise.gif |
dumbbell incline raise |
1022 |
triceps |
540 |
540 |
dumbbell |
540 |
3207 |
Repeat for the desired number of repetitions. |
540 |
| 541 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif |
dumbbell incline rear lateral raise |
1024 |
rhomboids |
541 |
541 |
dumbbell |
541 |
3208 |
Set up an incline bench at a 45-degree angle. |
541 |
| 541 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif |
dumbbell incline rear lateral raise |
1023 |
traps |
541 |
541 |
dumbbell |
541 |
3208 |
Set up an incline bench at a 45-degree angle. |
541 |
| 541 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif |
dumbbell incline rear lateral raise |
1024 |
rhomboids |
541 |
541 |
dumbbell |
541 |
3209 |
Sit on the bench with your chest against the backrest and hold a dumbbell in each hand. |
541 |
| 541 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif |
dumbbell incline rear lateral raise |
1023 |
traps |
541 |
541 |
dumbbell |
541 |
3209 |
Sit on the bench with your chest against the backrest and hold a dumbbell in each hand. |
541 |
| 541 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif |
dumbbell incline rear lateral raise |
1024 |
rhomboids |
541 |
541 |
dumbbell |
541 |
3210 |
Extend your arms straight down with your palms facing each other. |
541 |
| 541 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif |
dumbbell incline rear lateral raise |
1023 |
traps |
541 |
541 |
dumbbell |
541 |
3210 |
Extend your arms straight down with your palms facing each other. |
541 |
| 541 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif |
dumbbell incline rear lateral raise |
1024 |
rhomboids |
541 |
541 |
dumbbell |
541 |
3211 |
Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground. |
541 |
| 541 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif |
dumbbell incline rear lateral raise |
1023 |
traps |
541 |
541 |
dumbbell |
541 |
3211 |
Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground. |
541 |
| 541 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif |
dumbbell incline rear lateral raise |
1024 |
rhomboids |
541 |
541 |
dumbbell |
541 |
3212 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
541 |
| 541 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif |
dumbbell incline rear lateral raise |
1023 |
traps |
541 |
541 |
dumbbell |
541 |
3212 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
541 |
| 541 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif |
dumbbell incline rear lateral raise |
1024 |
rhomboids |
541 |
541 |
dumbbell |
541 |
3213 |
Repeat for the desired number of repetitions. |
541 |
| 541 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline rear lateral raise.gif |
dumbbell incline rear lateral raise |
1023 |
traps |
541 |
541 |
dumbbell |
541 |
3213 |
Repeat for the desired number of repetitions. |
541 |
| 542 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif |
dumbbell incline row |
1026 |
shoulders |
542 |
542 |
dumbbell |
542 |
3214 |
Set up an incline bench at a 45-degree angle. |
542 |
| 542 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif |
dumbbell incline row |
1025 |
biceps |
542 |
542 |
dumbbell |
542 |
3214 |
Set up an incline bench at a 45-degree angle. |
542 |
| 542 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif |
dumbbell incline row |
1026 |
shoulders |
542 |
542 |
dumbbell |
542 |
3215 |
Grab a dumbbell in each hand and sit on the bench with your chest against the incline. |
542 |
| 542 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif |
dumbbell incline row |
1025 |
biceps |
542 |
542 |
dumbbell |
542 |
3215 |
Grab a dumbbell in each hand and sit on the bench with your chest against the incline. |
542 |
| 542 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif |
dumbbell incline row |
1026 |
shoulders |
542 |
542 |
dumbbell |
542 |
3216 |
Extend your arms fully, allowing the dumbbells to hang straight down from your shoulders. |
542 |
| 542 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif |
dumbbell incline row |
1025 |
biceps |
542 |
542 |
dumbbell |
542 |
3216 |
Extend your arms fully, allowing the dumbbells to hang straight down from your shoulders. |
542 |
| 542 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif |
dumbbell incline row |
1026 |
shoulders |
542 |
542 |
dumbbell |
542 |
3217 |
Pull the dumbbells up towards your chest, squeezing your shoulder blades together. |
542 |
| 542 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif |
dumbbell incline row |
1025 |
biceps |
542 |
542 |
dumbbell |
542 |
3217 |
Pull the dumbbells up towards your chest, squeezing your shoulder blades together. |
542 |
| 542 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif |
dumbbell incline row |
1026 |
shoulders |
542 |
542 |
dumbbell |
542 |
3218 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
542 |
| 542 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif |
dumbbell incline row |
1025 |
biceps |
542 |
542 |
dumbbell |
542 |
3218 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
542 |
| 542 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif |
dumbbell incline row |
1026 |
shoulders |
542 |
542 |
dumbbell |
542 |
3219 |
Repeat for the desired number of repetitions. |
542 |
| 542 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline row.gif |
dumbbell incline row |
1025 |
biceps |
542 |
542 |
dumbbell |
542 |
3219 |
Repeat for the desired number of repetitions. |
542 |
| 543 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif |
dumbbell incline shoulder raise |
1028 |
trapezius |
543 |
543 |
dumbbell |
543 |
3220 |
Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing down. |
543 |
| 543 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif |
dumbbell incline shoulder raise |
1027 |
deltoids |
543 |
543 |
dumbbell |
543 |
3220 |
Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing down. |
543 |
| 543 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif |
dumbbell incline shoulder raise |
1028 |
trapezius |
543 |
543 |
dumbbell |
543 |
3221 |
Rest the dumbbells on your thighs and lean back onto the bench. |
543 |
| 543 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif |
dumbbell incline shoulder raise |
1027 |
deltoids |
543 |
543 |
dumbbell |
543 |
3221 |
Rest the dumbbells on your thighs and lean back onto the bench. |
543 |
| 543 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif |
dumbbell incline shoulder raise |
1028 |
trapezius |
543 |
543 |
dumbbell |
543 |
3222 |
Use your thighs to help raise the dumbbells to shoulder height, then rotate your wrists so that your palms are facing forward. |
543 |
| 543 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif |
dumbbell incline shoulder raise |
1027 |
deltoids |
543 |
543 |
dumbbell |
543 |
3222 |
Use your thighs to help raise the dumbbells to shoulder height, then rotate your wrists so that your palms are facing forward. |
543 |
| 543 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif |
dumbbell incline shoulder raise |
1028 |
trapezius |
543 |
543 |
dumbbell |
543 |
3223 |
Exhale and slowly raise the dumbbells above your head, keeping a slight bend in your elbows. |
543 |
| 543 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif |
dumbbell incline shoulder raise |
1027 |
deltoids |
543 |
543 |
dumbbell |
543 |
3223 |
Exhale and slowly raise the dumbbells above your head, keeping a slight bend in your elbows. |
543 |
| 543 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif |
dumbbell incline shoulder raise |
1028 |
trapezius |
543 |
543 |
dumbbell |
543 |
3224 |
Pause for a moment at the top, then inhale and slowly lower the dumbbells back to shoulder height. |
543 |
| 543 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif |
dumbbell incline shoulder raise |
1027 |
deltoids |
543 |
543 |
dumbbell |
543 |
3224 |
Pause for a moment at the top, then inhale and slowly lower the dumbbells back to shoulder height. |
543 |
| 543 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif |
dumbbell incline shoulder raise |
1028 |
trapezius |
543 |
543 |
dumbbell |
543 |
3225 |
Repeat for the desired number of repetitions. |
543 |
| 543 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shoulder raise.gif |
dumbbell incline shoulder raise |
1027 |
deltoids |
543 |
543 |
dumbbell |
543 |
3225 |
Repeat for the desired number of repetitions. |
543 |
| 544 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shrug.gif |
dumbbell incline shrug |
1029 |
shoulders |
544 |
544 |
dumbbell |
544 |
3226 |
Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand. |
544 |
| 544 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shrug.gif |
dumbbell incline shrug |
1029 |
shoulders |
544 |
544 |
dumbbell |
544 |
3227 |
Place your feet flat on the ground and let your arms hang straight down with your palms facing your body. |
544 |
| 544 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shrug.gif |
dumbbell incline shrug |
1029 |
shoulders |
544 |
544 |
dumbbell |
544 |
3228 |
Keeping your arms straight, shrug your shoulders up towards your ears as high as possible. |
544 |
| 544 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shrug.gif |
dumbbell incline shrug |
1029 |
shoulders |
544 |
544 |
dumbbell |
544 |
3229 |
Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position. |
544 |
| 544 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline shrug.gif |
dumbbell incline shrug |
1029 |
shoulders |
544 |
544 |
dumbbell |
544 |
3230 |
Repeat for the desired number of repetitions. |
544 |
| 545 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline t-raise.gif |
dumbbell incline t-raise |
1031 |
rhomboids |
545 |
545 |
dumbbell |
545 |
3231 |
Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards. |
545 |
| 545 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline t-raise.gif |
dumbbell incline t-raise |
1030 |
traps |
545 |
545 |
dumbbell |
545 |
3231 |
Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards. |
545 |
| 545 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline t-raise.gif |
dumbbell incline t-raise |
1031 |
rhomboids |
545 |
545 |
dumbbell |
545 |
3232 |
Lean forward and let your arms hang straight down, perpendicular to the floor. |
545 |
| 545 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline t-raise.gif |
dumbbell incline t-raise |
1030 |
traps |
545 |
545 |
dumbbell |
545 |
3232 |
Lean forward and let your arms hang straight down, perpendicular to the floor. |
545 |
| 545 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline t-raise.gif |
dumbbell incline t-raise |
1031 |
rhomboids |
545 |
545 |
dumbbell |
545 |
3233 |
Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body. |
545 |
| 545 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline t-raise.gif |
dumbbell incline t-raise |
1030 |
traps |
545 |
545 |
dumbbell |
545 |
3233 |
Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body. |
545 |
| 545 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline t-raise.gif |
dumbbell incline t-raise |
1031 |
rhomboids |
545 |
545 |
dumbbell |
545 |
3234 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
545 |
| 545 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline t-raise.gif |
dumbbell incline t-raise |
1030 |
traps |
545 |
545 |
dumbbell |
545 |
3234 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
545 |
| 545 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline t-raise.gif |
dumbbell incline t-raise |
1031 |
rhomboids |
545 |
545 |
dumbbell |
545 |
3235 |
Repeat for the desired number of repetitions. |
545 |
| 545 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline t-raise.gif |
dumbbell incline t-raise |
1030 |
traps |
545 |
545 |
dumbbell |
545 |
3235 |
Repeat for the desired number of repetitions. |
545 |
| 546 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline triceps extension.gif |
dumbbell incline triceps extension |
1032 |
shoulders |
546 |
546 |
dumbbell |
546 |
3236 |
Sit on an incline bench with a dumbbell in each hand, palms facing inwards. |
546 |
| 546 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline triceps extension.gif |
dumbbell incline triceps extension |
1032 |
shoulders |
546 |
546 |
dumbbell |
546 |
3237 |
Extend your arms fully overhead, keeping your elbows close to your head. |
546 |
| 546 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline triceps extension.gif |
dumbbell incline triceps extension |
1032 |
shoulders |
546 |
546 |
dumbbell |
546 |
3238 |
Lower the dumbbells behind your head by bending your elbows, keeping your upper arms stationary. |
546 |
| 546 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline triceps extension.gif |
dumbbell incline triceps extension |
1032 |
shoulders |
546 |
546 |
dumbbell |
546 |
3239 |
Pause for a moment, then raise the dumbbells back to the starting position by extending your arms. |
546 |
| 546 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline triceps extension.gif |
dumbbell incline triceps extension |
1032 |
shoulders |
546 |
546 |
dumbbell |
546 |
3240 |
Repeat for the desired number of repetitions. |
546 |
| 547 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif |
dumbbell incline twisted flyes |
1033 |
shoulders |
547 |
547 |
dumbbell |
547 |
3241 |
Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing each other. |
547 |
| 547 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif |
dumbbell incline twisted flyes |
1034 |
triceps |
547 |
547 |
dumbbell |
547 |
3241 |
Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing each other. |
547 |
| 547 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif |
dumbbell incline twisted flyes |
1033 |
shoulders |
547 |
547 |
dumbbell |
547 |
3242 |
Lie back on the bench and press the dumbbells up to the starting position, directly above your chest, with your arms extended. |
547 |
| 547 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif |
dumbbell incline twisted flyes |
1034 |
triceps |
547 |
547 |
dumbbell |
547 |
3242 |
Lie back on the bench and press the dumbbells up to the starting position, directly above your chest, with your arms extended. |
547 |
| 547 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif |
dumbbell incline twisted flyes |
1033 |
shoulders |
547 |
547 |
dumbbell |
547 |
3243 |
Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. |
547 |
| 547 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif |
dumbbell incline twisted flyes |
1034 |
triceps |
547 |
547 |
dumbbell |
547 |
3243 |
Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. |
547 |
| 547 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif |
dumbbell incline twisted flyes |
1033 |
shoulders |
547 |
547 |
dumbbell |
547 |
3244 |
As you lower the dumbbells, rotate your wrists so that your palms face forward at the bottom of the movement. |
547 |
| 547 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif |
dumbbell incline twisted flyes |
1034 |
triceps |
547 |
547 |
dumbbell |
547 |
3244 |
As you lower the dumbbells, rotate your wrists so that your palms face forward at the bottom of the movement. |
547 |
| 547 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif |
dumbbell incline twisted flyes |
1033 |
shoulders |
547 |
547 |
dumbbell |
547 |
3245 |
Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles together at the top. |
547 |
| 547 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif |
dumbbell incline twisted flyes |
1034 |
triceps |
547 |
547 |
dumbbell |
547 |
3245 |
Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles together at the top. |
547 |
| 547 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif |
dumbbell incline twisted flyes |
1033 |
shoulders |
547 |
547 |
dumbbell |
547 |
3246 |
Repeat for the desired number of repetitions. |
547 |
| 547 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline twisted flyes.gif |
dumbbell incline twisted flyes |
1034 |
triceps |
547 |
547 |
dumbbell |
547 |
3246 |
Repeat for the desired number of repetitions. |
547 |
| 548 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline two arm extension.gif |
dumbbell incline two arm extension |
1035 |
shoulders |
548 |
548 |
dumbbell |
548 |
3247 |
Sit on an incline bench with a dumbbell in each hand, resting on your thighs. |
548 |
| 548 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline two arm extension.gif |
dumbbell incline two arm extension |
1035 |
shoulders |
548 |
548 |
dumbbell |
548 |
3248 |
Slowly lie back on the bench, keeping the dumbbells close to your chest. |
548 |
| 548 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline two arm extension.gif |
dumbbell incline two arm extension |
1035 |
shoulders |
548 |
548 |
dumbbell |
548 |
3249 |
Once you are fully lying down, extend your arms straight up towards the ceiling, keeping your elbows slightly bent. |
548 |
| 548 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline two arm extension.gif |
dumbbell incline two arm extension |
1035 |
shoulders |
548 |
548 |
dumbbell |
548 |
3250 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
548 |
| 548 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline two arm extension.gif |
dumbbell incline two arm extension |
1035 |
shoulders |
548 |
548 |
dumbbell |
548 |
3251 |
Repeat for the desired number of repetitions. |
548 |
| 549 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline y-raise.gif |
dumbbell incline y-raise |
1036 |
shoulders |
549 |
549 |
dumbbell |
549 |
3252 |
Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards. |
549 |
| 549 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline y-raise.gif |
dumbbell incline y-raise |
1037 |
rear deltoids |
549 |
549 |
dumbbell |
549 |
3252 |
Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards. |
549 |
| 549 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline y-raise.gif |
dumbbell incline y-raise |
1036 |
shoulders |
549 |
549 |
dumbbell |
549 |
3253 |
Lean forward slightly and let your arms hang straight down, keeping a slight bend in your elbows. |
549 |
| 549 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline y-raise.gif |
dumbbell incline y-raise |
1037 |
rear deltoids |
549 |
549 |
dumbbell |
549 |
3253 |
Lean forward slightly and let your arms hang straight down, keeping a slight bend in your elbows. |
549 |
| 549 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline y-raise.gif |
dumbbell incline y-raise |
1036 |
shoulders |
549 |
549 |
dumbbell |
549 |
3254 |
Raise your arms out to the sides and up in a Y shape until they are parallel to the ground. |
549 |
| 549 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline y-raise.gif |
dumbbell incline y-raise |
1037 |
rear deltoids |
549 |
549 |
dumbbell |
549 |
3254 |
Raise your arms out to the sides and up in a Y shape until they are parallel to the ground. |
549 |
| 549 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline y-raise.gif |
dumbbell incline y-raise |
1036 |
shoulders |
549 |
549 |
dumbbell |
549 |
3255 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
549 |
| 549 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline y-raise.gif |
dumbbell incline y-raise |
1037 |
rear deltoids |
549 |
549 |
dumbbell |
549 |
3255 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
549 |
| 549 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline y-raise.gif |
dumbbell incline y-raise |
1036 |
shoulders |
549 |
549 |
dumbbell |
549 |
3256 |
Repeat for the desired number of repetitions. |
549 |
| 549 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell incline y-raise.gif |
dumbbell incline y-raise |
1037 |
rear deltoids |
549 |
549 |
dumbbell |
549 |
3256 |
Repeat for the desired number of repetitions. |
549 |
| 550 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell iron cross.gif |
dumbbell iron cross |
1039 |
chest |
550 |
550 |
dumbbell |
550 |
3257 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. |
550 |
| 550 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell iron cross.gif |
dumbbell iron cross |
1038 |
triceps |
550 |
550 |
dumbbell |
550 |
3257 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. |
550 |
| 550 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell iron cross.gif |
dumbbell iron cross |
1039 |
chest |
550 |
550 |
dumbbell |
550 |
3258 |
Raise your arms out to the sides until they are parallel to the ground, forming a T shape with your body. |
550 |
| 550 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell iron cross.gif |
dumbbell iron cross |
1038 |
triceps |
550 |
550 |
dumbbell |
550 |
3258 |
Raise your arms out to the sides until they are parallel to the ground, forming a T shape with your body. |
550 |
| 550 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell iron cross.gif |
dumbbell iron cross |
1039 |
chest |
550 |
550 |
dumbbell |
550 |
3259 |
Pause for a moment, then slowly lower your arms back down to the starting position. |
550 |
| 550 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell iron cross.gif |
dumbbell iron cross |
1038 |
triceps |
550 |
550 |
dumbbell |
550 |
3259 |
Pause for a moment, then slowly lower your arms back down to the starting position. |
550 |
| 550 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell iron cross.gif |
dumbbell iron cross |
1039 |
chest |
550 |
550 |
dumbbell |
550 |
3260 |
Repeat for the desired number of repetitions. |
550 |
| 550 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell iron cross.gif |
dumbbell iron cross |
1038 |
triceps |
550 |
550 |
dumbbell |
550 |
3260 |
Repeat for the desired number of repetitions. |
550 |
| 551 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickback.gif |
dumbbell kickback |
1040 |
shoulders |
551 |
551 |
dumbbell |
551 |
3261 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. |
551 |
| 551 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickback.gif |
dumbbell kickback |
1040 |
shoulders |
551 |
551 |
dumbbell |
551 |
3262 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
551 |
| 551 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickback.gif |
dumbbell kickback |
1040 |
shoulders |
551 |
551 |
dumbbell |
551 |
3263 |
Bring your upper arms close to your sides, with your elbows bent at a 90-degree angle. |
551 |
| 551 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickback.gif |
dumbbell kickback |
1040 |
shoulders |
551 |
551 |
dumbbell |
551 |
3264 |
Extend your arms straight back, squeezing your triceps at the top of the movement. |
551 |
| 551 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickback.gif |
dumbbell kickback |
1040 |
shoulders |
551 |
551 |
dumbbell |
551 |
3265 |
Pause for a moment, then slowly lower the dumbbells back to the starting position. |
551 |
| 551 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickback.gif |
dumbbell kickback |
1040 |
shoulders |
551 |
551 |
dumbbell |
551 |
3266 |
Repeat for the desired number of repetitions. |
551 |
| 552 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickbacks on exercise ball.gif |
dumbbell kickbacks on exercise ball |
1041 |
shoulders |
552 |
552 |
dumbbell |
552 |
3267 |
Sit on an exercise ball with your feet flat on the ground and your back straight. |
552 |
| 552 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickbacks on exercise ball.gif |
dumbbell kickbacks on exercise ball |
1042 |
back |
552 |
552 |
dumbbell |
552 |
3267 |
Sit on an exercise ball with your feet flat on the ground and your back straight. |
552 |
| 552 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickbacks on exercise ball.gif |
dumbbell kickbacks on exercise ball |
1041 |
shoulders |
552 |
552 |
dumbbell |
552 |
3268 |
Hold a dumbbell in each hand with your palms facing inwards and your arms bent at a 90-degree angle. |
552 |
| 552 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickbacks on exercise ball.gif |
dumbbell kickbacks on exercise ball |
1042 |
back |
552 |
552 |
dumbbell |
552 |
3268 |
Hold a dumbbell in each hand with your palms facing inwards and your arms bent at a 90-degree angle. |
552 |
| 552 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickbacks on exercise ball.gif |
dumbbell kickbacks on exercise ball |
1041 |
shoulders |
552 |
552 |
dumbbell |
552 |
3269 |
Extend your arms straight back, squeezing your triceps at the top of the movement. |
552 |
| 552 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickbacks on exercise ball.gif |
dumbbell kickbacks on exercise ball |
1042 |
back |
552 |
552 |
dumbbell |
552 |
3269 |
Extend your arms straight back, squeezing your triceps at the top of the movement. |
552 |
| 552 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickbacks on exercise ball.gif |
dumbbell kickbacks on exercise ball |
1041 |
shoulders |
552 |
552 |
dumbbell |
552 |
3270 |
Pause for a moment, then slowly lower the dumbbells back to the starting position. |
552 |
| 552 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickbacks on exercise ball.gif |
dumbbell kickbacks on exercise ball |
1042 |
back |
552 |
552 |
dumbbell |
552 |
3270 |
Pause for a moment, then slowly lower the dumbbells back to the starting position. |
552 |
| 552 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickbacks on exercise ball.gif |
dumbbell kickbacks on exercise ball |
1041 |
shoulders |
552 |
552 |
dumbbell |
552 |
3271 |
Repeat for the desired number of repetitions. |
552 |
| 552 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kickbacks on exercise ball.gif |
dumbbell kickbacks on exercise ball |
1042 |
back |
552 |
552 |
dumbbell |
552 |
3271 |
Repeat for the desired number of repetitions. |
552 |
| 553 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kneeling bicep curl exercise ball.gif |
dumbbell kneeling bicep curl exercise ball |
1043 |
forearms |
553 |
553 |
dumbbell |
553 |
3272 |
Kneel on the floor with an exercise ball in front of you. |
553 |
| 553 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kneeling bicep curl exercise ball.gif |
dumbbell kneeling bicep curl exercise ball |
1043 |
forearms |
553 |
553 |
dumbbell |
553 |
3273 |
Place your elbows on top of the exercise ball, holding a dumbbell in each hand with your palms facing up. |
553 |
| 553 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kneeling bicep curl exercise ball.gif |
dumbbell kneeling bicep curl exercise ball |
1043 |
forearms |
553 |
553 |
dumbbell |
553 |
3274 |
Keeping your upper arms stationary, exhale and curl the dumbbells while contracting your biceps. |
553 |
| 553 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kneeling bicep curl exercise ball.gif |
dumbbell kneeling bicep curl exercise ball |
1043 |
forearms |
553 |
553 |
dumbbell |
553 |
3275 |
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. |
553 |
| 553 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kneeling bicep curl exercise ball.gif |
dumbbell kneeling bicep curl exercise ball |
1043 |
forearms |
553 |
553 |
dumbbell |
553 |
3276 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
553 |
| 553 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kneeling bicep curl exercise ball.gif |
dumbbell kneeling bicep curl exercise ball |
1043 |
forearms |
553 |
553 |
dumbbell |
553 |
3277 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
553 |
| 553 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell kneeling bicep curl exercise ball.gif |
dumbbell kneeling bicep curl exercise ball |
1043 |
forearms |
553 |
553 |
dumbbell |
553 |
3278 |
Repeat for the desired number of repetitions. |
553 |
| 554 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral raise.gif |
dumbbell lateral raise |
1044 |
traps |
554 |
554 |
dumbbell |
554 |
3279 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body. |
554 |
| 554 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral raise.gif |
dumbbell lateral raise |
1044 |
traps |
554 |
554 |
dumbbell |
554 |
3280 |
Keep your back straight and engage your core. |
554 |
| 554 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral raise.gif |
dumbbell lateral raise |
1044 |
traps |
554 |
554 |
dumbbell |
554 |
3281 |
Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows. |
554 |
| 554 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral raise.gif |
dumbbell lateral raise |
1044 |
traps |
554 |
554 |
dumbbell |
554 |
3282 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
554 |
| 554 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral raise.gif |
dumbbell lateral raise |
1044 |
traps |
554 |
554 |
dumbbell |
554 |
3283 |
Repeat for the desired number of repetitions. |
554 |
| 555 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif |
dumbbell lateral to front raise |
1045 |
trapezius |
555 |
555 |
dumbbell |
555 |
3284 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. |
555 |
| 555 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif |
dumbbell lateral to front raise |
1046 |
biceps |
555 |
555 |
dumbbell |
555 |
3284 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. |
555 |
| 555 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif |
dumbbell lateral to front raise |
1045 |
trapezius |
555 |
555 |
dumbbell |
555 |
3285 |
Keep your back straight and engage your core. |
555 |
| 555 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif |
dumbbell lateral to front raise |
1046 |
biceps |
555 |
555 |
dumbbell |
555 |
3285 |
Keep your back straight and engage your core. |
555 |
| 555 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif |
dumbbell lateral to front raise |
1045 |
trapezius |
555 |
555 |
dumbbell |
555 |
3286 |
Raise your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows. |
555 |
| 555 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif |
dumbbell lateral to front raise |
1046 |
biceps |
555 |
555 |
dumbbell |
555 |
3286 |
Raise your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows. |
555 |
| 555 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif |
dumbbell lateral to front raise |
1045 |
trapezius |
555 |
555 |
dumbbell |
555 |
3287 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
555 |
| 555 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif |
dumbbell lateral to front raise |
1046 |
biceps |
555 |
555 |
dumbbell |
555 |
3287 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
555 |
| 555 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif |
dumbbell lateral to front raise |
1045 |
trapezius |
555 |
555 |
dumbbell |
555 |
3288 |
Next, raise your arms in front of you until they are parallel to the ground, again keeping a slight bend in your elbows. |
555 |
| 555 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif |
dumbbell lateral to front raise |
1046 |
biceps |
555 |
555 |
dumbbell |
555 |
3288 |
Next, raise your arms in front of you until they are parallel to the ground, again keeping a slight bend in your elbows. |
555 |
| 555 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif |
dumbbell lateral to front raise |
1045 |
trapezius |
555 |
555 |
dumbbell |
555 |
3289 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
555 |
| 555 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif |
dumbbell lateral to front raise |
1046 |
biceps |
555 |
555 |
dumbbell |
555 |
3289 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
555 |
| 555 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif |
dumbbell lateral to front raise |
1045 |
trapezius |
555 |
555 |
dumbbell |
555 |
3290 |
Repeat for the desired number of repetitions. |
555 |
| 555 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lateral to front raise.gif |
dumbbell lateral to front raise |
1046 |
biceps |
555 |
555 |
dumbbell |
555 |
3290 |
Repeat for the desired number of repetitions. |
555 |
| 556 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif |
dumbbell lunge |
1047 |
quadriceps |
556 |
556 |
dumbbell |
556 |
3291 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. |
556 |
| 556 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif |
dumbbell lunge |
1049 |
calves |
556 |
556 |
dumbbell |
556 |
3291 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. |
556 |
| 556 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif |
dumbbell lunge |
1048 |
hamstrings |
556 |
556 |
dumbbell |
556 |
3291 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. |
556 |
| 556 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif |
dumbbell lunge |
1047 |
quadriceps |
556 |
556 |
dumbbell |
556 |
3292 |
Take a step forward with your right foot, lowering your body into a lunge position. |
556 |
| 556 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif |
dumbbell lunge |
1049 |
calves |
556 |
556 |
dumbbell |
556 |
3292 |
Take a step forward with your right foot, lowering your body into a lunge position. |
556 |
| 556 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif |
dumbbell lunge |
1048 |
hamstrings |
556 |
556 |
dumbbell |
556 |
3292 |
Take a step forward with your right foot, lowering your body into a lunge position. |
556 |
| 556 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif |
dumbbell lunge |
1047 |
quadriceps |
556 |
556 |
dumbbell |
556 |
3293 |
Keep your back straight and your chest up as you lower your body. |
556 |
| 556 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif |
dumbbell lunge |
1049 |
calves |
556 |
556 |
dumbbell |
556 |
3293 |
Keep your back straight and your chest up as you lower your body. |
556 |
| 556 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif |
dumbbell lunge |
1048 |
hamstrings |
556 |
556 |
dumbbell |
556 |
3293 |
Keep your back straight and your chest up as you lower your body. |
556 |
| 556 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif |
dumbbell lunge |
1047 |
quadriceps |
556 |
556 |
dumbbell |
556 |
3294 |
Push through your right heel to return to the starting position. |
556 |
| 556 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif |
dumbbell lunge |
1049 |
calves |
556 |
556 |
dumbbell |
556 |
3294 |
Push through your right heel to return to the starting position. |
556 |
| 556 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif |
dumbbell lunge |
1048 |
hamstrings |
556 |
556 |
dumbbell |
556 |
3294 |
Push through your right heel to return to the starting position. |
556 |
| 556 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif |
dumbbell lunge |
1047 |
quadriceps |
556 |
556 |
dumbbell |
556 |
3295 |
Repeat with your left leg. |
556 |
| 556 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif |
dumbbell lunge |
1049 |
calves |
556 |
556 |
dumbbell |
556 |
3295 |
Repeat with your left leg. |
556 |
| 556 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif |
dumbbell lunge |
1048 |
hamstrings |
556 |
556 |
dumbbell |
556 |
3295 |
Repeat with your left leg. |
556 |
| 556 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif |
dumbbell lunge |
1047 |
quadriceps |
556 |
556 |
dumbbell |
556 |
3296 |
Alternate legs for the desired number of repetitions. |
556 |
| 556 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif |
dumbbell lunge |
1049 |
calves |
556 |
556 |
dumbbell |
556 |
3296 |
Alternate legs for the desired number of repetitions. |
556 |
| 556 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge.gif |
dumbbell lunge |
1048 |
hamstrings |
556 |
556 |
dumbbell |
556 |
3296 |
Alternate legs for the desired number of repetitions. |
556 |
| 557 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif |
dumbbell lunge with bicep curl |
1050 |
quadriceps |
557 |
557 |
dumbbell |
557 |
3297 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. |
557 |
| 557 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif |
dumbbell lunge with bicep curl |
1051 |
hamstrings |
557 |
557 |
dumbbell |
557 |
3297 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. |
557 |
| 557 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif |
dumbbell lunge with bicep curl |
1050 |
quadriceps |
557 |
557 |
dumbbell |
557 |
3298 |
Take a step forward with your right foot, lowering your body into a lunge position. Your right knee should be bent at a 90-degree angle and your left knee should be hovering just above the ground. |
557 |
| 557 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif |
dumbbell lunge with bicep curl |
1051 |
hamstrings |
557 |
557 |
dumbbell |
557 |
3298 |
Take a step forward with your right foot, lowering your body into a lunge position. Your right knee should be bent at a 90-degree angle and your left knee should be hovering just above the ground. |
557 |
| 557 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif |
dumbbell lunge with bicep curl |
1050 |
quadriceps |
557 |
557 |
dumbbell |
557 |
3299 |
As you lunge forward, simultaneously curl the dumbbells towards your shoulders, keeping your elbows close to your body. |
557 |
| 557 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif |
dumbbell lunge with bicep curl |
1051 |
hamstrings |
557 |
557 |
dumbbell |
557 |
3299 |
As you lunge forward, simultaneously curl the dumbbells towards your shoulders, keeping your elbows close to your body. |
557 |
| 557 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif |
dumbbell lunge with bicep curl |
1050 |
quadriceps |
557 |
557 |
dumbbell |
557 |
3300 |
Pause for a moment at the bottom of the lunge, then push through your right heel to return to the starting position, lowering the dumbbells back down to your sides. |
557 |
| 557 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif |
dumbbell lunge with bicep curl |
1051 |
hamstrings |
557 |
557 |
dumbbell |
557 |
3300 |
Pause for a moment at the bottom of the lunge, then push through your right heel to return to the starting position, lowering the dumbbells back down to your sides. |
557 |
| 557 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif |
dumbbell lunge with bicep curl |
1050 |
quadriceps |
557 |
557 |
dumbbell |
557 |
3301 |
Repeat the lunge and bicep curl on the opposite side, stepping forward with your left foot. |
557 |
| 557 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif |
dumbbell lunge with bicep curl |
1051 |
hamstrings |
557 |
557 |
dumbbell |
557 |
3301 |
Repeat the lunge and bicep curl on the opposite side, stepping forward with your left foot. |
557 |
| 557 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif |
dumbbell lunge with bicep curl |
1050 |
quadriceps |
557 |
557 |
dumbbell |
557 |
3302 |
Continue alternating sides for the desired number of repetitions. |
557 |
| 557 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lunge with bicep curl.gif |
dumbbell lunge with bicep curl |
1051 |
hamstrings |
557 |
557 |
dumbbell |
557 |
3302 |
Continue alternating sides for the desired number of repetitions. |
557 |
| 558 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying extension (across face).gif |
dumbbell lying extension (across face) |
1052 |
shoulders |
558 |
558 |
dumbbell |
558 |
3303 |
Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. |
558 |
| 558 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying extension (across face).gif |
dumbbell lying extension (across face) |
1052 |
shoulders |
558 |
558 |
dumbbell |
558 |
3304 |
Hold a dumbbell with both hands and extend your arms straight up above your chest, palms facing each other. |
558 |
| 558 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying extension (across face).gif |
dumbbell lying extension (across face) |
1052 |
shoulders |
558 |
558 |
dumbbell |
558 |
3305 |
Keeping your upper arms stationary, slowly lower the dumbbell in an arc behind your head until your forearms are parallel to the ground. |
558 |
| 558 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying extension (across face).gif |
dumbbell lying extension (across face) |
1052 |
shoulders |
558 |
558 |
dumbbell |
558 |
3306 |
Pause for a moment, then contract your triceps to bring the dumbbell back to the starting position. |
558 |
| 558 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying extension (across face).gif |
dumbbell lying extension (across face) |
1052 |
shoulders |
558 |
558 |
dumbbell |
558 |
3307 |
Repeat for the desired number of repetitions. |
558 |
| 559 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying alternate extension.gif |
dumbbell lying alternate extension |
1053 |
shoulders |
559 |
559 |
dumbbell |
559 |
3308 |
Lie flat on a bench with a dumbbell in each hand, palms facing each other. |
559 |
| 559 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying alternate extension.gif |
dumbbell lying alternate extension |
1053 |
shoulders |
559 |
559 |
dumbbell |
559 |
3309 |
Extend your arms straight up over your chest, keeping a slight bend in your elbows. |
559 |
| 559 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying alternate extension.gif |
dumbbell lying alternate extension |
1053 |
shoulders |
559 |
559 |
dumbbell |
559 |
3310 |
Lower one dumbbell down towards your head, bending at the elbow, while keeping the other arm extended. |
559 |
| 559 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying alternate extension.gif |
dumbbell lying alternate extension |
1053 |
shoulders |
559 |
559 |
dumbbell |
559 |
3311 |
Pause for a moment at the bottom, then raise the dumbbell back up to the starting position. |
559 |
| 559 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying alternate extension.gif |
dumbbell lying alternate extension |
1053 |
shoulders |
559 |
559 |
dumbbell |
559 |
3312 |
Repeat with the other arm, alternating sides for the desired number of repetitions. |
559 |
| 560 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying elbow press.gif |
dumbbell lying elbow press |
1054 |
chest |
560 |
560 |
dumbbell |
560 |
3313 |
Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest. |
560 |
| 560 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying elbow press.gif |
dumbbell lying elbow press |
1055 |
shoulders |
560 |
560 |
dumbbell |
560 |
3313 |
Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest. |
560 |
| 560 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying elbow press.gif |
dumbbell lying elbow press |
1054 |
chest |
560 |
560 |
dumbbell |
560 |
3314 |
Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary. |
560 |
| 560 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying elbow press.gif |
dumbbell lying elbow press |
1055 |
shoulders |
560 |
560 |
dumbbell |
560 |
3314 |
Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary. |
560 |
| 560 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying elbow press.gif |
dumbbell lying elbow press |
1054 |
chest |
560 |
560 |
dumbbell |
560 |
3315 |
Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows. |
560 |
| 560 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying elbow press.gif |
dumbbell lying elbow press |
1055 |
shoulders |
560 |
560 |
dumbbell |
560 |
3315 |
Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows. |
560 |
| 560 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying elbow press.gif |
dumbbell lying elbow press |
1054 |
chest |
560 |
560 |
dumbbell |
560 |
3316 |
Repeat for the desired number of repetitions. |
560 |
| 560 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying elbow press.gif |
dumbbell lying elbow press |
1055 |
shoulders |
560 |
560 |
dumbbell |
560 |
3316 |
Repeat for the desired number of repetitions. |
560 |
| 561 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying external shoulder rotation.gif |
dumbbell lying external shoulder rotation |
1056 |
rotator cuff |
561 |
561 |
dumbbell |
561 |
3317 |
Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees. |
561 |
| 561 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying external shoulder rotation.gif |
dumbbell lying external shoulder rotation |
1057 |
triceps |
561 |
561 |
dumbbell |
561 |
3317 |
Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees. |
561 |
| 561 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying external shoulder rotation.gif |
dumbbell lying external shoulder rotation |
1056 |
rotator cuff |
561 |
561 |
dumbbell |
561 |
3318 |
Hold a dumbbell in your hand with your palm facing down. |
561 |
| 561 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying external shoulder rotation.gif |
dumbbell lying external shoulder rotation |
1057 |
triceps |
561 |
561 |
dumbbell |
561 |
3318 |
Hold a dumbbell in your hand with your palm facing down. |
561 |
| 561 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying external shoulder rotation.gif |
dumbbell lying external shoulder rotation |
1056 |
rotator cuff |
561 |
561 |
dumbbell |
561 |
3319 |
Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible. |
561 |
| 561 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying external shoulder rotation.gif |
dumbbell lying external shoulder rotation |
1057 |
triceps |
561 |
561 |
dumbbell |
561 |
3319 |
Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible. |
561 |
| 561 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying external shoulder rotation.gif |
dumbbell lying external shoulder rotation |
1056 |
rotator cuff |
561 |
561 |
dumbbell |
561 |
3320 |
Pause for a moment at the top, then slowly lower your forearm back down to the starting position. |
561 |
| 561 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying external shoulder rotation.gif |
dumbbell lying external shoulder rotation |
1057 |
triceps |
561 |
561 |
dumbbell |
561 |
3320 |
Pause for a moment at the top, then slowly lower your forearm back down to the starting position. |
561 |
| 561 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying external shoulder rotation.gif |
dumbbell lying external shoulder rotation |
1056 |
rotator cuff |
561 |
561 |
dumbbell |
561 |
3321 |
Repeat for the desired number of repetitions, then switch sides. |
561 |
| 561 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying external shoulder rotation.gif |
dumbbell lying external shoulder rotation |
1057 |
triceps |
561 |
561 |
dumbbell |
561 |
3321 |
Repeat for the desired number of repetitions, then switch sides. |
561 |
| 562 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying femoral.gif |
dumbbell lying femoral |
1058 |
glutes |
562 |
562 |
dumbbell |
562 |
3322 |
Lie flat on your back with your legs extended and a dumbbell resting on your lower abdomen. |
562 |
| 562 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying femoral.gif |
dumbbell lying femoral |
1058 |
glutes |
562 |
562 |
dumbbell |
562 |
3323 |
Bend your knees and bring the dumbbell towards your glutes, keeping your feet flat on the ground. |
562 |
| 562 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying femoral.gif |
dumbbell lying femoral |
1058 |
glutes |
562 |
562 |
dumbbell |
562 |
3324 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
562 |
| 562 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying femoral.gif |
dumbbell lying femoral |
1058 |
glutes |
562 |
562 |
dumbbell |
562 |
3325 |
Repeat for the desired number of repetitions. |
562 |
| 563 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying hammer press.gif |
dumbbell lying hammer press |
1059 |
triceps |
563 |
563 |
dumbbell |
563 |
3326 |
Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up. |
563 |
| 563 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying hammer press.gif |
dumbbell lying hammer press |
1060 |
shoulders |
563 |
563 |
dumbbell |
563 |
3326 |
Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up. |
563 |
| 563 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying hammer press.gif |
dumbbell lying hammer press |
1059 |
triceps |
563 |
563 |
dumbbell |
563 |
3327 |
Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle. |
563 |
| 563 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying hammer press.gif |
dumbbell lying hammer press |
1060 |
shoulders |
563 |
563 |
dumbbell |
563 |
3327 |
Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle. |
563 |
| 563 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying hammer press.gif |
dumbbell lying hammer press |
1059 |
triceps |
563 |
563 |
dumbbell |
563 |
3328 |
Press the dumbbells back up to the starting position, fully extending your arms. |
563 |
| 563 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying hammer press.gif |
dumbbell lying hammer press |
1060 |
shoulders |
563 |
563 |
dumbbell |
563 |
3328 |
Press the dumbbells back up to the starting position, fully extending your arms. |
563 |
| 563 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying hammer press.gif |
dumbbell lying hammer press |
1059 |
triceps |
563 |
563 |
dumbbell |
563 |
3329 |
Repeat for the desired number of repetitions. |
563 |
| 563 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying hammer press.gif |
dumbbell lying hammer press |
1060 |
shoulders |
563 |
563 |
dumbbell |
563 |
3329 |
Repeat for the desired number of repetitions. |
563 |
| 564 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying on floor rear delt raise.gif |
dumbbell lying on floor rear delt raise |
1061 |
trapezius |
564 |
564 |
dumbbell |
564 |
3330 |
Lie face down on the floor with a dumbbell in each hand, palms facing each other. |
564 |
| 564 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying on floor rear delt raise.gif |
dumbbell lying on floor rear delt raise |
1062 |
rhomboids |
564 |
564 |
dumbbell |
564 |
3330 |
Lie face down on the floor with a dumbbell in each hand, palms facing each other. |
564 |
| 564 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying on floor rear delt raise.gif |
dumbbell lying on floor rear delt raise |
1061 |
trapezius |
564 |
564 |
dumbbell |
564 |
3331 |
Extend your arms straight out in front of you, keeping a slight bend in your elbows. |
564 |
| 564 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying on floor rear delt raise.gif |
dumbbell lying on floor rear delt raise |
1062 |
rhomboids |
564 |
564 |
dumbbell |
564 |
3331 |
Extend your arms straight out in front of you, keeping a slight bend in your elbows. |
564 |
| 564 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying on floor rear delt raise.gif |
dumbbell lying on floor rear delt raise |
1061 |
trapezius |
564 |
564 |
dumbbell |
564 |
3332 |
Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together. |
564 |
| 564 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying on floor rear delt raise.gif |
dumbbell lying on floor rear delt raise |
1062 |
rhomboids |
564 |
564 |
dumbbell |
564 |
3332 |
Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together. |
564 |
| 564 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying on floor rear delt raise.gif |
dumbbell lying on floor rear delt raise |
1061 |
trapezius |
564 |
564 |
dumbbell |
564 |
3333 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
564 |
| 564 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying on floor rear delt raise.gif |
dumbbell lying on floor rear delt raise |
1062 |
rhomboids |
564 |
564 |
dumbbell |
564 |
3333 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
564 |
| 564 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying on floor rear delt raise.gif |
dumbbell lying on floor rear delt raise |
1061 |
trapezius |
564 |
564 |
dumbbell |
564 |
3334 |
Repeat for the desired number of repetitions. |
564 |
| 564 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying on floor rear delt raise.gif |
dumbbell lying on floor rear delt raise |
1062 |
rhomboids |
564 |
564 |
dumbbell |
564 |
3334 |
Repeat for the desired number of repetitions. |
564 |
| 565 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm deltoid rear.gif |
dumbbell lying one arm deltoid rear |
1064 |
rhomboids |
565 |
565 |
dumbbell |
565 |
3335 |
Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards. |
565 |
| 565 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm deltoid rear.gif |
dumbbell lying one arm deltoid rear |
1063 |
trapezius |
565 |
565 |
dumbbell |
565 |
3335 |
Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards. |
565 |
| 565 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm deltoid rear.gif |
dumbbell lying one arm deltoid rear |
1064 |
rhomboids |
565 |
565 |
dumbbell |
565 |
3336 |
Extend your arm straight down towards the floor, keeping it close to your body. |
565 |
| 565 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm deltoid rear.gif |
dumbbell lying one arm deltoid rear |
1063 |
trapezius |
565 |
565 |
dumbbell |
565 |
3336 |
Extend your arm straight down towards the floor, keeping it close to your body. |
565 |
| 565 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm deltoid rear.gif |
dumbbell lying one arm deltoid rear |
1064 |
rhomboids |
565 |
565 |
dumbbell |
565 |
3337 |
Raise your arm up and back, squeezing your shoulder blade towards your spine. |
565 |
| 565 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm deltoid rear.gif |
dumbbell lying one arm deltoid rear |
1063 |
trapezius |
565 |
565 |
dumbbell |
565 |
3337 |
Raise your arm up and back, squeezing your shoulder blade towards your spine. |
565 |
| 565 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm deltoid rear.gif |
dumbbell lying one arm deltoid rear |
1064 |
rhomboids |
565 |
565 |
dumbbell |
565 |
3338 |
Pause for a moment at the top, then slowly lower your arm back down to the starting position. |
565 |
| 565 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm deltoid rear.gif |
dumbbell lying one arm deltoid rear |
1063 |
trapezius |
565 |
565 |
dumbbell |
565 |
3338 |
Pause for a moment at the top, then slowly lower your arm back down to the starting position. |
565 |
| 565 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm deltoid rear.gif |
dumbbell lying one arm deltoid rear |
1064 |
rhomboids |
565 |
565 |
dumbbell |
565 |
3339 |
Repeat for the desired number of repetitions, then switch arms. |
565 |
| 565 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm deltoid rear.gif |
dumbbell lying one arm deltoid rear |
1063 |
trapezius |
565 |
565 |
dumbbell |
565 |
3339 |
Repeat for the desired number of repetitions, then switch arms. |
565 |
| 566 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press.gif |
dumbbell lying one arm press |
1065 |
triceps |
566 |
566 |
dumbbell |
566 |
3340 |
Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground. |
566 |
| 566 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press.gif |
dumbbell lying one arm press |
1066 |
shoulders |
566 |
566 |
dumbbell |
566 |
3340 |
Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground. |
566 |
| 566 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press.gif |
dumbbell lying one arm press |
1065 |
triceps |
566 |
566 |
dumbbell |
566 |
3341 |
Hold the dumbbell at shoulder level with your palm facing forward. |
566 |
| 566 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press.gif |
dumbbell lying one arm press |
1066 |
shoulders |
566 |
566 |
dumbbell |
566 |
3341 |
Hold the dumbbell at shoulder level with your palm facing forward. |
566 |
| 566 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press.gif |
dumbbell lying one arm press |
1065 |
triceps |
566 |
566 |
dumbbell |
566 |
3342 |
Press the dumbbell upward until your arm is fully extended. |
566 |
| 566 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press.gif |
dumbbell lying one arm press |
1066 |
shoulders |
566 |
566 |
dumbbell |
566 |
3342 |
Press the dumbbell upward until your arm is fully extended. |
566 |
| 566 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press.gif |
dumbbell lying one arm press |
1065 |
triceps |
566 |
566 |
dumbbell |
566 |
3343 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
566 |
| 566 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press.gif |
dumbbell lying one arm press |
1066 |
shoulders |
566 |
566 |
dumbbell |
566 |
3343 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
566 |
| 566 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press.gif |
dumbbell lying one arm press |
1065 |
triceps |
566 |
566 |
dumbbell |
566 |
3344 |
Repeat for the desired number of repetitions, then switch to the other arm. |
566 |
| 566 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press.gif |
dumbbell lying one arm press |
1066 |
shoulders |
566 |
566 |
dumbbell |
566 |
3344 |
Repeat for the desired number of repetitions, then switch to the other arm. |
566 |
| 567 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif |
dumbbell lying one arm press v. 2 |
1067 |
triceps |
567 |
567 |
dumbbell |
567 |
3345 |
Lie flat on a bench with your back supported and feet flat on the ground. |
567 |
| 567 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif |
dumbbell lying one arm press v. 2 |
1068 |
shoulders |
567 |
567 |
dumbbell |
567 |
3345 |
Lie flat on a bench with your back supported and feet flat on the ground. |
567 |
| 567 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif |
dumbbell lying one arm press v. 2 |
1067 |
triceps |
567 |
567 |
dumbbell |
567 |
3346 |
Hold a dumbbell in one hand with your palm facing towards your feet. |
567 |
| 567 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif |
dumbbell lying one arm press v. 2 |
1068 |
shoulders |
567 |
567 |
dumbbell |
567 |
3346 |
Hold a dumbbell in one hand with your palm facing towards your feet. |
567 |
| 567 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif |
dumbbell lying one arm press v. 2 |
1067 |
triceps |
567 |
567 |
dumbbell |
567 |
3347 |
Extend your arm straight up towards the ceiling, keeping your elbow slightly bent. |
567 |
| 567 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif |
dumbbell lying one arm press v. 2 |
1068 |
shoulders |
567 |
567 |
dumbbell |
567 |
3347 |
Extend your arm straight up towards the ceiling, keeping your elbow slightly bent. |
567 |
| 567 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif |
dumbbell lying one arm press v. 2 |
1067 |
triceps |
567 |
567 |
dumbbell |
567 |
3348 |
Slowly lower the dumbbell down towards your chest, keeping your elbow close to your body. |
567 |
| 567 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif |
dumbbell lying one arm press v. 2 |
1068 |
shoulders |
567 |
567 |
dumbbell |
567 |
3348 |
Slowly lower the dumbbell down towards your chest, keeping your elbow close to your body. |
567 |
| 567 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif |
dumbbell lying one arm press v. 2 |
1067 |
triceps |
567 |
567 |
dumbbell |
567 |
3349 |
Pause for a moment at the bottom, then push the dumbbell back up to the starting position. |
567 |
| 567 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif |
dumbbell lying one arm press v. 2 |
1068 |
shoulders |
567 |
567 |
dumbbell |
567 |
3349 |
Pause for a moment at the bottom, then push the dumbbell back up to the starting position. |
567 |
| 567 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif |
dumbbell lying one arm press v. 2 |
1067 |
triceps |
567 |
567 |
dumbbell |
567 |
3350 |
Repeat for the desired number of repetitions, then switch to the other arm. |
567 |
| 567 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm press v. 2.gif |
dumbbell lying one arm press v. 2 |
1068 |
shoulders |
567 |
567 |
dumbbell |
567 |
3350 |
Repeat for the desired number of repetitions, then switch to the other arm. |
567 |
| 568 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm pronated triceps extension.gif |
dumbbell lying one arm pronated triceps extension |
1069 |
shoulders |
568 |
568 |
dumbbell |
568 |
3351 |
Lie flat on a bench with your back and head supported, and your feet flat on the ground. |
568 |
| 568 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm pronated triceps extension.gif |
dumbbell lying one arm pronated triceps extension |
1069 |
shoulders |
568 |
568 |
dumbbell |
568 |
3352 |
Hold a dumbbell in one hand with your palm facing down, and extend your arm straight up above your shoulder. |
568 |
| 568 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm pronated triceps extension.gif |
dumbbell lying one arm pronated triceps extension |
1069 |
shoulders |
568 |
568 |
dumbbell |
568 |
3353 |
Keeping your upper arm stationary, slowly lower the dumbbell behind your head by bending your elbow. |
568 |
| 568 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm pronated triceps extension.gif |
dumbbell lying one arm pronated triceps extension |
1069 |
shoulders |
568 |
568 |
dumbbell |
568 |
3354 |
Pause for a moment at the bottom, then extend your arm back up to the starting position. |
568 |
| 568 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm pronated triceps extension.gif |
dumbbell lying one arm pronated triceps extension |
1069 |
shoulders |
568 |
568 |
dumbbell |
568 |
3355 |
Repeat for the desired number of repetitions, then switch arms. |
568 |
| 569 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm rear lateral raise.gif |
dumbbell lying one arm rear lateral raise |
1070 |
traps |
569 |
569 |
dumbbell |
569 |
3356 |
Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor. |
569 |
| 569 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm rear lateral raise.gif |
dumbbell lying one arm rear lateral raise |
1071 |
rhomboids |
569 |
569 |
dumbbell |
569 |
3356 |
Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor. |
569 |
| 569 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm rear lateral raise.gif |
dumbbell lying one arm rear lateral raise |
1070 |
traps |
569 |
569 |
dumbbell |
569 |
3357 |
Keep your arm straight and lift the dumbbell out to the side, away from your body. |
569 |
| 569 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm rear lateral raise.gif |
dumbbell lying one arm rear lateral raise |
1071 |
rhomboids |
569 |
569 |
dumbbell |
569 |
3357 |
Keep your arm straight and lift the dumbbell out to the side, away from your body. |
569 |
| 569 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm rear lateral raise.gif |
dumbbell lying one arm rear lateral raise |
1070 |
traps |
569 |
569 |
dumbbell |
569 |
3358 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
569 |
| 569 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm rear lateral raise.gif |
dumbbell lying one arm rear lateral raise |
1071 |
rhomboids |
569 |
569 |
dumbbell |
569 |
3358 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
569 |
| 569 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm rear lateral raise.gif |
dumbbell lying one arm rear lateral raise |
1070 |
traps |
569 |
569 |
dumbbell |
569 |
3359 |
Repeat for the desired number of repetitions, then switch to the other arm. |
569 |
| 569 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm rear lateral raise.gif |
dumbbell lying one arm rear lateral raise |
1071 |
rhomboids |
569 |
569 |
dumbbell |
569 |
3359 |
Repeat for the desired number of repetitions, then switch to the other arm. |
569 |
| 570 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm supinated triceps extension.gif |
dumbbell lying one arm supinated triceps extension |
1072 |
forearms |
570 |
570 |
dumbbell |
570 |
3360 |
Lie flat on a bench with your back and head supported, and your feet flat on the ground. |
570 |
| 570 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm supinated triceps extension.gif |
dumbbell lying one arm supinated triceps extension |
1072 |
forearms |
570 |
570 |
dumbbell |
570 |
3361 |
Hold a dumbbell in one hand with an underhand grip, and extend your arm straight up above your shoulder. |
570 |
| 570 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm supinated triceps extension.gif |
dumbbell lying one arm supinated triceps extension |
1072 |
forearms |
570 |
570 |
dumbbell |
570 |
3362 |
Keeping your upper arm stationary, slowly lower the dumbbell behind your head by bending your elbow. |
570 |
| 570 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm supinated triceps extension.gif |
dumbbell lying one arm supinated triceps extension |
1072 |
forearms |
570 |
570 |
dumbbell |
570 |
3363 |
Pause for a moment at the bottom, then extend your arm back up to the starting position. |
570 |
| 570 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying one arm supinated triceps extension.gif |
dumbbell lying one arm supinated triceps extension |
1072 |
forearms |
570 |
570 |
dumbbell |
570 |
3364 |
Repeat for the desired number of repetitions, then switch arms. |
570 |
| 571 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation.gif |
dumbbell lying pronation |
1073 |
biceps |
571 |
571 |
dumbbell |
571 |
3365 |
Lie flat on a bench with your chest facing down and your arms extended straight down, holding a dumbbell in each hand. |
571 |
| 571 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation.gif |
dumbbell lying pronation |
1074 |
shoulders |
571 |
571 |
dumbbell |
571 |
3365 |
Lie flat on a bench with your chest facing down and your arms extended straight down, holding a dumbbell in each hand. |
571 |
| 571 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation.gif |
dumbbell lying pronation |
1073 |
biceps |
571 |
571 |
dumbbell |
571 |
3366 |
Rotate your palms so they are facing up. |
571 |
| 571 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation.gif |
dumbbell lying pronation |
1074 |
shoulders |
571 |
571 |
dumbbell |
571 |
3366 |
Rotate your palms so they are facing up. |
571 |
| 571 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation.gif |
dumbbell lying pronation |
1073 |
biceps |
571 |
571 |
dumbbell |
571 |
3367 |
Keeping your upper arms stationary, exhale and curl the dumbbells as you rotate your palms to face down. |
571 |
| 571 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation.gif |
dumbbell lying pronation |
1074 |
shoulders |
571 |
571 |
dumbbell |
571 |
3367 |
Keeping your upper arms stationary, exhale and curl the dumbbells as you rotate your palms to face down. |
571 |
| 571 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation.gif |
dumbbell lying pronation |
1073 |
biceps |
571 |
571 |
dumbbell |
571 |
3368 |
Inhale and slowly lower the dumbbells back to the starting position. |
571 |
| 571 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation.gif |
dumbbell lying pronation |
1074 |
shoulders |
571 |
571 |
dumbbell |
571 |
3368 |
Inhale and slowly lower the dumbbells back to the starting position. |
571 |
| 571 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation.gif |
dumbbell lying pronation |
1073 |
biceps |
571 |
571 |
dumbbell |
571 |
3369 |
Repeat for the desired number of repetitions. |
571 |
| 571 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation.gif |
dumbbell lying pronation |
1074 |
shoulders |
571 |
571 |
dumbbell |
571 |
3369 |
Repeat for the desired number of repetitions. |
571 |
| 572 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif |
dumbbell lying pronation on floor |
1076 |
triceps |
572 |
572 |
dumbbell |
572 |
3370 |
Lie flat on the floor with your face down and your arms extended straight out in front of you, holding a dumbbell in each hand. |
572 |
| 572 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif |
dumbbell lying pronation on floor |
1075 |
biceps |
572 |
572 |
dumbbell |
572 |
3370 |
Lie flat on the floor with your face down and your arms extended straight out in front of you, holding a dumbbell in each hand. |
572 |
| 572 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif |
dumbbell lying pronation on floor |
1076 |
triceps |
572 |
572 |
dumbbell |
572 |
3371 |
Rotate your palms so they are facing down towards the floor. |
572 |
| 572 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif |
dumbbell lying pronation on floor |
1075 |
biceps |
572 |
572 |
dumbbell |
572 |
3371 |
Rotate your palms so they are facing down towards the floor. |
572 |
| 572 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif |
dumbbell lying pronation on floor |
1076 |
triceps |
572 |
572 |
dumbbell |
572 |
3372 |
Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms. |
572 |
| 572 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif |
dumbbell lying pronation on floor |
1075 |
biceps |
572 |
572 |
dumbbell |
572 |
3372 |
Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms. |
572 |
| 572 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif |
dumbbell lying pronation on floor |
1076 |
triceps |
572 |
572 |
dumbbell |
572 |
3373 |
Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level. |
572 |
| 572 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif |
dumbbell lying pronation on floor |
1075 |
biceps |
572 |
572 |
dumbbell |
572 |
3373 |
Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level. |
572 |
| 572 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif |
dumbbell lying pronation on floor |
1076 |
triceps |
572 |
572 |
dumbbell |
572 |
3374 |
Hold for a moment, then slowly lower the dumbbells back down to the starting position. |
572 |
| 572 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif |
dumbbell lying pronation on floor |
1075 |
biceps |
572 |
572 |
dumbbell |
572 |
3374 |
Hold for a moment, then slowly lower the dumbbells back down to the starting position. |
572 |
| 572 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif |
dumbbell lying pronation on floor |
1076 |
triceps |
572 |
572 |
dumbbell |
572 |
3375 |
Repeat for the desired number of repetitions. |
572 |
| 572 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pronation on floor.gif |
dumbbell lying pronation on floor |
1075 |
biceps |
572 |
572 |
dumbbell |
572 |
3375 |
Repeat for the desired number of repetitions. |
572 |
| 573 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif |
dumbbell lying pullover on exercise ball |
1078 |
shoulders |
573 |
573 |
dumbbell |
573 |
3376 |
Sit on an exercise ball and roll forward until your upper back is resting on the ball. |
573 |
| 573 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif |
dumbbell lying pullover on exercise ball |
1077 |
triceps |
573 |
573 |
dumbbell |
573 |
3376 |
Sit on an exercise ball and roll forward until your upper back is resting on the ball. |
573 |
| 573 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif |
dumbbell lying pullover on exercise ball |
1079 |
back |
573 |
573 |
dumbbell |
573 |
3376 |
Sit on an exercise ball and roll forward until your upper back is resting on the ball. |
573 |
| 573 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif |
dumbbell lying pullover on exercise ball |
1078 |
shoulders |
573 |
573 |
dumbbell |
573 |
3377 |
Hold a dumbbell with both hands and extend your arms straight up over your chest. |
573 |
| 573 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif |
dumbbell lying pullover on exercise ball |
1077 |
triceps |
573 |
573 |
dumbbell |
573 |
3377 |
Hold a dumbbell with both hands and extend your arms straight up over your chest. |
573 |
| 573 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif |
dumbbell lying pullover on exercise ball |
1079 |
back |
573 |
573 |
dumbbell |
573 |
3377 |
Hold a dumbbell with both hands and extend your arms straight up over your chest. |
573 |
| 573 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif |
dumbbell lying pullover on exercise ball |
1078 |
shoulders |
573 |
573 |
dumbbell |
573 |
3378 |
Slowly lower the dumbbell behind your head while keeping your arms straight. |
573 |
| 573 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif |
dumbbell lying pullover on exercise ball |
1077 |
triceps |
573 |
573 |
dumbbell |
573 |
3378 |
Slowly lower the dumbbell behind your head while keeping your arms straight. |
573 |
| 573 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif |
dumbbell lying pullover on exercise ball |
1079 |
back |
573 |
573 |
dumbbell |
573 |
3378 |
Slowly lower the dumbbell behind your head while keeping your arms straight. |
573 |
| 573 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif |
dumbbell lying pullover on exercise ball |
1078 |
shoulders |
573 |
573 |
dumbbell |
573 |
3379 |
Pause for a moment, then raise the dumbbell back to the starting position. |
573 |
| 573 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif |
dumbbell lying pullover on exercise ball |
1077 |
triceps |
573 |
573 |
dumbbell |
573 |
3379 |
Pause for a moment, then raise the dumbbell back to the starting position. |
573 |
| 573 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif |
dumbbell lying pullover on exercise ball |
1079 |
back |
573 |
573 |
dumbbell |
573 |
3379 |
Pause for a moment, then raise the dumbbell back to the starting position. |
573 |
| 573 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif |
dumbbell lying pullover on exercise ball |
1078 |
shoulders |
573 |
573 |
dumbbell |
573 |
3380 |
Repeat for the desired number of repetitions. |
573 |
| 573 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif |
dumbbell lying pullover on exercise ball |
1077 |
triceps |
573 |
573 |
dumbbell |
573 |
3380 |
Repeat for the desired number of repetitions. |
573 |
| 573 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying pullover on exercise ball.gif |
dumbbell lying pullover on exercise ball |
1079 |
back |
573 |
573 |
dumbbell |
573 |
3380 |
Repeat for the desired number of repetitions. |
573 |
| 574 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear delt row.gif |
dumbbell lying rear delt row |
1080 |
shoulders |
574 |
574 |
dumbbell |
574 |
3381 |
Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards. |
574 |
| 574 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear delt row.gif |
dumbbell lying rear delt row |
1081 |
biceps |
574 |
574 |
dumbbell |
574 |
3381 |
Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards. |
574 |
| 574 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear delt row.gif |
dumbbell lying rear delt row |
1080 |
shoulders |
574 |
574 |
dumbbell |
574 |
3382 |
Extend your arms straight down towards the floor, keeping a slight bend in your elbows. |
574 |
| 574 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear delt row.gif |
dumbbell lying rear delt row |
1081 |
biceps |
574 |
574 |
dumbbell |
574 |
3382 |
Extend your arms straight down towards the floor, keeping a slight bend in your elbows. |
574 |
| 574 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear delt row.gif |
dumbbell lying rear delt row |
1080 |
shoulders |
574 |
574 |
dumbbell |
574 |
3383 |
Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together. |
574 |
| 574 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear delt row.gif |
dumbbell lying rear delt row |
1081 |
biceps |
574 |
574 |
dumbbell |
574 |
3383 |
Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together. |
574 |
| 574 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear delt row.gif |
dumbbell lying rear delt row |
1080 |
shoulders |
574 |
574 |
dumbbell |
574 |
3384 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
574 |
| 574 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear delt row.gif |
dumbbell lying rear delt row |
1081 |
biceps |
574 |
574 |
dumbbell |
574 |
3384 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
574 |
| 574 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear delt row.gif |
dumbbell lying rear delt row |
1080 |
shoulders |
574 |
574 |
dumbbell |
574 |
3385 |
Repeat for the desired number of repetitions. |
574 |
| 574 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear delt row.gif |
dumbbell lying rear delt row |
1081 |
biceps |
574 |
574 |
dumbbell |
574 |
3385 |
Repeat for the desired number of repetitions. |
574 |
| 575 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear lateral raise.gif |
dumbbell lying rear lateral raise |
1082 |
traps |
575 |
575 |
dumbbell |
575 |
3386 |
Lie face down on a flat bench with a dumbbell in each hand, palms facing each other. |
575 |
| 575 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear lateral raise.gif |
dumbbell lying rear lateral raise |
1083 |
rhomboids |
575 |
575 |
dumbbell |
575 |
3386 |
Lie face down on a flat bench with a dumbbell in each hand, palms facing each other. |
575 |
| 575 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear lateral raise.gif |
dumbbell lying rear lateral raise |
1082 |
traps |
575 |
575 |
dumbbell |
575 |
3387 |
Extend your arms straight down towards the floor, keeping a slight bend in your elbows. |
575 |
| 575 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear lateral raise.gif |
dumbbell lying rear lateral raise |
1083 |
rhomboids |
575 |
575 |
dumbbell |
575 |
3387 |
Extend your arms straight down towards the floor, keeping a slight bend in your elbows. |
575 |
| 575 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear lateral raise.gif |
dumbbell lying rear lateral raise |
1082 |
traps |
575 |
575 |
dumbbell |
575 |
3388 |
Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor. |
575 |
| 575 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear lateral raise.gif |
dumbbell lying rear lateral raise |
1083 |
rhomboids |
575 |
575 |
dumbbell |
575 |
3388 |
Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor. |
575 |
| 575 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear lateral raise.gif |
dumbbell lying rear lateral raise |
1082 |
traps |
575 |
575 |
dumbbell |
575 |
3389 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
575 |
| 575 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear lateral raise.gif |
dumbbell lying rear lateral raise |
1083 |
rhomboids |
575 |
575 |
dumbbell |
575 |
3389 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
575 |
| 575 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear lateral raise.gif |
dumbbell lying rear lateral raise |
1082 |
traps |
575 |
575 |
dumbbell |
575 |
3390 |
Repeat for the desired number of repetitions. |
575 |
| 575 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying rear lateral raise.gif |
dumbbell lying rear lateral raise |
1083 |
rhomboids |
575 |
575 |
dumbbell |
575 |
3390 |
Repeat for the desired number of repetitions. |
575 |
| 576 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying single extension.gif |
dumbbell lying single extension |
1084 |
shoulders |
576 |
576 |
dumbbell |
576 |
3391 |
Lie flat on a bench with a dumbbell in one hand and your arm fully extended above your chest. |
576 |
| 576 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying single extension.gif |
dumbbell lying single extension |
1084 |
shoulders |
576 |
576 |
dumbbell |
576 |
3392 |
Lower the dumbbell in a controlled manner towards your forehead, keeping your upper arm stationary. |
576 |
| 576 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying single extension.gif |
dumbbell lying single extension |
1084 |
shoulders |
576 |
576 |
dumbbell |
576 |
3393 |
Pause briefly at the bottom of the movement, then extend your arm back to the starting position. |
576 |
| 576 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying single extension.gif |
dumbbell lying single extension |
1084 |
shoulders |
576 |
576 |
dumbbell |
576 |
3394 |
Repeat for the desired number of repetitions, then switch arms. |
576 |
| 577 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination.gif |
dumbbell lying supination |
1085 |
biceps |
577 |
577 |
dumbbell |
577 |
3395 |
Lie flat on a bench with your feet flat on the ground. |
577 |
| 577 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination.gif |
dumbbell lying supination |
1086 |
shoulders |
577 |
577 |
dumbbell |
577 |
3395 |
Lie flat on a bench with your feet flat on the ground. |
577 |
| 577 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination.gif |
dumbbell lying supination |
1085 |
biceps |
577 |
577 |
dumbbell |
577 |
3396 |
Hold a dumbbell in each hand with your palms facing up and your arms fully extended. |
577 |
| 577 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination.gif |
dumbbell lying supination |
1086 |
shoulders |
577 |
577 |
dumbbell |
577 |
3396 |
Hold a dumbbell in each hand with your palms facing up and your arms fully extended. |
577 |
| 577 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination.gif |
dumbbell lying supination |
1085 |
biceps |
577 |
577 |
dumbbell |
577 |
3397 |
Keeping your upper arms stationary, curl the dumbbells towards your shoulders by contracting your forearms. |
577 |
| 577 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination.gif |
dumbbell lying supination |
1086 |
shoulders |
577 |
577 |
dumbbell |
577 |
3397 |
Keeping your upper arms stationary, curl the dumbbells towards your shoulders by contracting your forearms. |
577 |
| 577 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination.gif |
dumbbell lying supination |
1085 |
biceps |
577 |
577 |
dumbbell |
577 |
3398 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
577 |
| 577 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination.gif |
dumbbell lying supination |
1086 |
shoulders |
577 |
577 |
dumbbell |
577 |
3398 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
577 |
| 577 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination.gif |
dumbbell lying supination |
1085 |
biceps |
577 |
577 |
dumbbell |
577 |
3399 |
Repeat for the desired number of repetitions. |
577 |
| 577 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination.gif |
dumbbell lying supination |
1086 |
shoulders |
577 |
577 |
dumbbell |
577 |
3399 |
Repeat for the desired number of repetitions. |
577 |
| 578 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination on floor.gif |
dumbbell lying supination on floor |
1087 |
biceps |
578 |
578 |
dumbbell |
578 |
3400 |
Lie flat on your back on the floor with your legs extended and your arms by your sides, holding a dumbbell in each hand. |
578 |
| 578 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination on floor.gif |
dumbbell lying supination on floor |
1088 |
shoulders |
578 |
578 |
dumbbell |
578 |
3400 |
Lie flat on your back on the floor with your legs extended and your arms by your sides, holding a dumbbell in each hand. |
578 |
| 578 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination on floor.gif |
dumbbell lying supination on floor |
1087 |
biceps |
578 |
578 |
dumbbell |
578 |
3401 |
Rotate your palms to face up, keeping your elbows close to your sides. |
578 |
| 578 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination on floor.gif |
dumbbell lying supination on floor |
1088 |
shoulders |
578 |
578 |
dumbbell |
578 |
3401 |
Rotate your palms to face up, keeping your elbows close to your sides. |
578 |
| 578 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination on floor.gif |
dumbbell lying supination on floor |
1087 |
biceps |
578 |
578 |
dumbbell |
578 |
3402 |
Slowly curl the dumbbells towards your shoulders, squeezing your forearms. |
578 |
| 578 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination on floor.gif |
dumbbell lying supination on floor |
1088 |
shoulders |
578 |
578 |
dumbbell |
578 |
3402 |
Slowly curl the dumbbells towards your shoulders, squeezing your forearms. |
578 |
| 578 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination on floor.gif |
dumbbell lying supination on floor |
1087 |
biceps |
578 |
578 |
dumbbell |
578 |
3403 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
578 |
| 578 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination on floor.gif |
dumbbell lying supination on floor |
1088 |
shoulders |
578 |
578 |
dumbbell |
578 |
3403 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
578 |
| 578 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination on floor.gif |
dumbbell lying supination on floor |
1087 |
biceps |
578 |
578 |
dumbbell |
578 |
3404 |
Repeat for the desired number of repetitions. |
578 |
| 578 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supination on floor.gif |
dumbbell lying supination on floor |
1088 |
shoulders |
578 |
578 |
dumbbell |
578 |
3404 |
Repeat for the desired number of repetitions. |
578 |
| 579 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine biceps curl.gif |
dumbbell lying supine biceps curl |
1089 |
forearms |
579 |
579 |
dumbbell |
579 |
3405 |
Lie flat on a bench with your back and head supported, and your feet flat on the ground. |
579 |
| 579 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine biceps curl.gif |
dumbbell lying supine biceps curl |
1089 |
forearms |
579 |
579 |
dumbbell |
579 |
3406 |
Hold a dumbbell in each hand with your palms facing up and your arms fully extended. |
579 |
| 579 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine biceps curl.gif |
dumbbell lying supine biceps curl |
1089 |
forearms |
579 |
579 |
dumbbell |
579 |
3407 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
579 |
| 579 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine biceps curl.gif |
dumbbell lying supine biceps curl |
1089 |
forearms |
579 |
579 |
dumbbell |
579 |
3408 |
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. |
579 |
| 579 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine biceps curl.gif |
dumbbell lying supine biceps curl |
1089 |
forearms |
579 |
579 |
dumbbell |
579 |
3409 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
579 |
| 579 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine biceps curl.gif |
dumbbell lying supine biceps curl |
1089 |
forearms |
579 |
579 |
dumbbell |
579 |
3410 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
579 |
| 579 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine biceps curl.gif |
dumbbell lying supine biceps curl |
1089 |
forearms |
579 |
579 |
dumbbell |
579 |
3411 |
Repeat for the desired number of repetitions. |
579 |
| 580 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine curl.gif |
dumbbell lying supine curl |
1090 |
forearms |
580 |
580 |
dumbbell |
580 |
3412 |
Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended. |
580 |
| 580 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine curl.gif |
dumbbell lying supine curl |
1090 |
forearms |
580 |
580 |
dumbbell |
580 |
3413 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
580 |
| 580 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine curl.gif |
dumbbell lying supine curl |
1090 |
forearms |
580 |
580 |
dumbbell |
580 |
3414 |
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. |
580 |
| 580 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine curl.gif |
dumbbell lying supine curl |
1090 |
forearms |
580 |
580 |
dumbbell |
580 |
3415 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
580 |
| 580 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine curl.gif |
dumbbell lying supine curl |
1090 |
forearms |
580 |
580 |
dumbbell |
580 |
3416 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
580 |
| 580 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying supine curl.gif |
dumbbell lying supine curl |
1090 |
forearms |
580 |
580 |
dumbbell |
580 |
3417 |
Repeat for the desired number of repetitions. |
580 |
| 581 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying triceps extension.gif |
dumbbell lying triceps extension |
1091 |
shoulders |
581 |
581 |
dumbbell |
581 |
3418 |
Lie flat on a bench with a dumbbell in each hand, palms facing each other. |
581 |
| 581 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying triceps extension.gif |
dumbbell lying triceps extension |
1091 |
shoulders |
581 |
581 |
dumbbell |
581 |
3419 |
Extend your arms straight up over your chest, keeping your elbows close to your body. |
581 |
| 581 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying triceps extension.gif |
dumbbell lying triceps extension |
1091 |
shoulders |
581 |
581 |
dumbbell |
581 |
3420 |
Lower the dumbbells down towards your forehead, bending your elbows. |
581 |
| 581 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying triceps extension.gif |
dumbbell lying triceps extension |
1091 |
shoulders |
581 |
581 |
dumbbell |
581 |
3421 |
Pause for a moment, then extend your arms back up to the starting position. |
581 |
| 581 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying triceps extension.gif |
dumbbell lying triceps extension |
1091 |
shoulders |
581 |
581 |
dumbbell |
581 |
3422 |
Repeat for the desired number of repetitions. |
581 |
| 582 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying wide curl.gif |
dumbbell lying wide curl |
1092 |
forearms |
582 |
582 |
dumbbell |
582 |
3423 |
Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended. |
582 |
| 582 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying wide curl.gif |
dumbbell lying wide curl |
1092 |
forearms |
582 |
582 |
dumbbell |
582 |
3424 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
582 |
| 582 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying wide curl.gif |
dumbbell lying wide curl |
1092 |
forearms |
582 |
582 |
dumbbell |
582 |
3425 |
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. |
582 |
| 582 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying wide curl.gif |
dumbbell lying wide curl |
1092 |
forearms |
582 |
582 |
dumbbell |
582 |
3426 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
582 |
| 582 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying wide curl.gif |
dumbbell lying wide curl |
1092 |
forearms |
582 |
582 |
dumbbell |
582 |
3427 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
582 |
| 582 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell lying wide curl.gif |
dumbbell lying wide curl |
1092 |
forearms |
582 |
582 |
dumbbell |
582 |
3428 |
Repeat for the desired number of repetitions. |
582 |
| 583 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell neutral grip bench press.gif |
dumbbell neutral grip bench press |
1093 |
chest |
583 |
583 |
dumbbell |
583 |
3429 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
583 |
| 583 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell neutral grip bench press.gif |
dumbbell neutral grip bench press |
1094 |
shoulders |
583 |
583 |
dumbbell |
583 |
3429 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
583 |
| 583 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell neutral grip bench press.gif |
dumbbell neutral grip bench press |
1093 |
chest |
583 |
583 |
dumbbell |
583 |
3430 |
Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest. |
583 |
| 583 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell neutral grip bench press.gif |
dumbbell neutral grip bench press |
1094 |
shoulders |
583 |
583 |
dumbbell |
583 |
3430 |
Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest. |
583 |
| 583 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell neutral grip bench press.gif |
dumbbell neutral grip bench press |
1093 |
chest |
583 |
583 |
dumbbell |
583 |
3431 |
Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body. |
583 |
| 583 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell neutral grip bench press.gif |
dumbbell neutral grip bench press |
1094 |
shoulders |
583 |
583 |
dumbbell |
583 |
3431 |
Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body. |
583 |
| 583 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell neutral grip bench press.gif |
dumbbell neutral grip bench press |
1093 |
chest |
583 |
583 |
dumbbell |
583 |
3432 |
Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending your arms. |
583 |
| 583 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell neutral grip bench press.gif |
dumbbell neutral grip bench press |
1094 |
shoulders |
583 |
583 |
dumbbell |
583 |
3432 |
Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending your arms. |
583 |
| 583 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell neutral grip bench press.gif |
dumbbell neutral grip bench press |
1093 |
chest |
583 |
583 |
dumbbell |
583 |
3433 |
Repeat for the desired number of repetitions. |
583 |
| 583 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell neutral grip bench press.gif |
dumbbell neutral grip bench press |
1094 |
shoulders |
583 |
583 |
dumbbell |
583 |
3433 |
Repeat for the desired number of repetitions. |
583 |
| 584 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bench fly.gif |
dumbbell one arm bench fly |
1095 |
shoulders |
584 |
584 |
dumbbell |
584 |
3434 |
Sit on a flat bench with a dumbbell in one hand, resting it on top of your thigh. |
584 |
| 584 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bench fly.gif |
dumbbell one arm bench fly |
1095 |
shoulders |
584 |
584 |
dumbbell |
584 |
3435 |
Lie back on the bench, keeping the dumbbell pressed against your thigh. |
584 |
| 584 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bench fly.gif |
dumbbell one arm bench fly |
1095 |
shoulders |
584 |
584 |
dumbbell |
584 |
3436 |
Using your free hand, help lift the dumbbell up to the starting position. |
584 |
| 584 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bench fly.gif |
dumbbell one arm bench fly |
1095 |
shoulders |
584 |
584 |
dumbbell |
584 |
3437 |
Hold the dumbbell directly above your shoulder with your arm extended and palm facing inward. |
584 |
| 584 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bench fly.gif |
dumbbell one arm bench fly |
1095 |
shoulders |
584 |
584 |
dumbbell |
584 |
3438 |
Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow. |
584 |
| 584 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bench fly.gif |
dumbbell one arm bench fly |
1095 |
shoulders |
584 |
584 |
dumbbell |
584 |
3439 |
Pause when your arm is parallel to the ground, then reverse the movement and bring the dumbbell back to the starting position. |
584 |
| 584 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bench fly.gif |
dumbbell one arm bench fly |
1095 |
shoulders |
584 |
584 |
dumbbell |
584 |
3440 |
Repeat for the desired number of repetitions, then switch arms and repeat. |
584 |
| 585 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif |
dumbbell one arm bent-over row |
1096 |
biceps |
585 |
585 |
dumbbell |
585 |
3441 |
Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body. |
585 |
| 585 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif |
dumbbell one arm bent-over row |
1097 |
forearms |
585 |
585 |
dumbbell |
585 |
3441 |
Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body. |
585 |
| 585 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif |
dumbbell one arm bent-over row |
1096 |
biceps |
585 |
585 |
dumbbell |
585 |
3442 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. |
585 |
| 585 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif |
dumbbell one arm bent-over row |
1097 |
forearms |
585 |
585 |
dumbbell |
585 |
3442 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. |
585 |
| 585 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif |
dumbbell one arm bent-over row |
1096 |
biceps |
585 |
585 |
dumbbell |
585 |
3443 |
Let the dumbbell hang straight down towards the floor, with your arm fully extended. |
585 |
| 585 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif |
dumbbell one arm bent-over row |
1097 |
forearms |
585 |
585 |
dumbbell |
585 |
3443 |
Let the dumbbell hang straight down towards the floor, with your arm fully extended. |
585 |
| 585 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif |
dumbbell one arm bent-over row |
1096 |
biceps |
585 |
585 |
dumbbell |
585 |
3444 |
Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. |
585 |
| 585 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif |
dumbbell one arm bent-over row |
1097 |
forearms |
585 |
585 |
dumbbell |
585 |
3444 |
Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. |
585 |
| 585 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif |
dumbbell one arm bent-over row |
1096 |
biceps |
585 |
585 |
dumbbell |
585 |
3445 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
585 |
| 585 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif |
dumbbell one arm bent-over row |
1097 |
forearms |
585 |
585 |
dumbbell |
585 |
3445 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
585 |
| 585 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif |
dumbbell one arm bent-over row |
1096 |
biceps |
585 |
585 |
dumbbell |
585 |
3446 |
Repeat for the desired number of repetitions, then switch sides. |
585 |
| 585 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm bent-over row.gif |
dumbbell one arm bent-over row |
1097 |
forearms |
585 |
585 |
dumbbell |
585 |
3446 |
Repeat for the desired number of repetitions, then switch sides. |
585 |
| 586 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif |
dumbbell one arm chest fly on exercise ball |
1099 |
triceps |
586 |
586 |
dumbbell |
586 |
3447 |
Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground. |
586 |
| 586 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif |
dumbbell one arm chest fly on exercise ball |
1098 |
shoulders |
586 |
586 |
dumbbell |
586 |
3447 |
Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground. |
586 |
| 586 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif |
dumbbell one arm chest fly on exercise ball |
1099 |
triceps |
586 |
586 |
dumbbell |
586 |
3448 |
Walk your feet forward, rolling the ball until your upper back is supported on the ball and your head, neck, and shoulders are off the ball. |
586 |
| 586 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif |
dumbbell one arm chest fly on exercise ball |
1098 |
shoulders |
586 |
586 |
dumbbell |
586 |
3448 |
Walk your feet forward, rolling the ball until your upper back is supported on the ball and your head, neck, and shoulders are off the ball. |
586 |
| 586 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif |
dumbbell one arm chest fly on exercise ball |
1099 |
triceps |
586 |
586 |
dumbbell |
586 |
3449 |
Extend your arm with the dumbbell straight up above your chest, palm facing inward. |
586 |
| 586 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif |
dumbbell one arm chest fly on exercise ball |
1098 |
shoulders |
586 |
586 |
dumbbell |
586 |
3449 |
Extend your arm with the dumbbell straight up above your chest, palm facing inward. |
586 |
| 586 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif |
dumbbell one arm chest fly on exercise ball |
1099 |
triceps |
586 |
586 |
dumbbell |
586 |
3450 |
Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow. |
586 |
| 586 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif |
dumbbell one arm chest fly on exercise ball |
1098 |
shoulders |
586 |
586 |
dumbbell |
586 |
3450 |
Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow. |
586 |
| 586 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif |
dumbbell one arm chest fly on exercise ball |
1099 |
triceps |
586 |
586 |
dumbbell |
586 |
3451 |
Pause for a moment when your arm is parallel to the ground. |
586 |
| 586 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif |
dumbbell one arm chest fly on exercise ball |
1098 |
shoulders |
586 |
586 |
dumbbell |
586 |
3451 |
Pause for a moment when your arm is parallel to the ground. |
586 |
| 586 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif |
dumbbell one arm chest fly on exercise ball |
1099 |
triceps |
586 |
586 |
dumbbell |
586 |
3452 |
Engage your chest muscles to bring the dumbbell back up to the starting position. |
586 |
| 586 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif |
dumbbell one arm chest fly on exercise ball |
1098 |
shoulders |
586 |
586 |
dumbbell |
586 |
3452 |
Engage your chest muscles to bring the dumbbell back up to the starting position. |
586 |
| 586 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif |
dumbbell one arm chest fly on exercise ball |
1099 |
triceps |
586 |
586 |
dumbbell |
586 |
3453 |
Repeat for the desired number of repetitions, then switch arms. |
586 |
| 586 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm chest fly on exercise ball.gif |
dumbbell one arm chest fly on exercise ball |
1098 |
shoulders |
586 |
586 |
dumbbell |
586 |
3453 |
Repeat for the desired number of repetitions, then switch arms. |
586 |
| 587 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm concentration curl (on stability ball).gif |
dumbbell one arm concentration curl (on stability ball) |
1100 |
forearms |
587 |
587 |
dumbbell |
587 |
3454 |
Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
587 |
| 587 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm concentration curl (on stability ball).gif |
dumbbell one arm concentration curl (on stability ball) |
1100 |
forearms |
587 |
587 |
dumbbell |
587 |
3455 |
Hold a dumbbell in one hand with your palm facing up and your arm extended down towards the floor. |
587 |
| 587 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm concentration curl (on stability ball).gif |
dumbbell one arm concentration curl (on stability ball) |
1100 |
forearms |
587 |
587 |
dumbbell |
587 |
3456 |
Rest your elbow on the inside of your thigh, just above the knee. |
587 |
| 587 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm concentration curl (on stability ball).gif |
dumbbell one arm concentration curl (on stability ball) |
1100 |
forearms |
587 |
587 |
dumbbell |
587 |
3457 |
Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder while contracting your biceps. |
587 |
| 587 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm concentration curl (on stability ball).gif |
dumbbell one arm concentration curl (on stability ball) |
1100 |
forearms |
587 |
587 |
dumbbell |
587 |
3458 |
Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbell back down to the starting position. |
587 |
| 587 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm concentration curl (on stability ball).gif |
dumbbell one arm concentration curl (on stability ball) |
1100 |
forearms |
587 |
587 |
dumbbell |
587 |
3459 |
Repeat for the desired number of repetitions, then switch arms and repeat. |
587 |
| 588 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm decline chest press.gif |
dumbbell one arm decline chest press |
1102 |
shoulders |
588 |
588 |
dumbbell |
588 |
3460 |
Lie on a decline bench with a dumbbell in one hand, resting on your chest. |
588 |
| 588 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm decline chest press.gif |
dumbbell one arm decline chest press |
1101 |
triceps |
588 |
588 |
dumbbell |
588 |
3460 |
Lie on a decline bench with a dumbbell in one hand, resting on your chest. |
588 |
| 588 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm decline chest press.gif |
dumbbell one arm decline chest press |
1102 |
shoulders |
588 |
588 |
dumbbell |
588 |
3461 |
Place your feet flat on the ground and keep your back pressed against the bench. |
588 |
| 588 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm decline chest press.gif |
dumbbell one arm decline chest press |
1101 |
triceps |
588 |
588 |
dumbbell |
588 |
3461 |
Place your feet flat on the ground and keep your back pressed against the bench. |
588 |
| 588 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm decline chest press.gif |
dumbbell one arm decline chest press |
1102 |
shoulders |
588 |
588 |
dumbbell |
588 |
3462 |
Extend your arm and push the dumbbell up towards the ceiling, fully extending your elbow. |
588 |
| 588 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm decline chest press.gif |
dumbbell one arm decline chest press |
1101 |
triceps |
588 |
588 |
dumbbell |
588 |
3462 |
Extend your arm and push the dumbbell up towards the ceiling, fully extending your elbow. |
588 |
| 588 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm decline chest press.gif |
dumbbell one arm decline chest press |
1102 |
shoulders |
588 |
588 |
dumbbell |
588 |
3463 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
588 |
| 588 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm decline chest press.gif |
dumbbell one arm decline chest press |
1101 |
triceps |
588 |
588 |
dumbbell |
588 |
3463 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
588 |
| 588 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm decline chest press.gif |
dumbbell one arm decline chest press |
1102 |
shoulders |
588 |
588 |
dumbbell |
588 |
3464 |
Repeat for the desired number of repetitions, then switch to the other arm. |
588 |
| 588 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm decline chest press.gif |
dumbbell one arm decline chest press |
1101 |
triceps |
588 |
588 |
dumbbell |
588 |
3464 |
Repeat for the desired number of repetitions, then switch to the other arm. |
588 |
| 589 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif |
dumbbell one arm fly on exercise ball |
1104 |
triceps |
589 |
589 |
dumbbell |
589 |
3465 |
Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground. |
589 |
| 589 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif |
dumbbell one arm fly on exercise ball |
1103 |
shoulders |
589 |
589 |
dumbbell |
589 |
3465 |
Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground. |
589 |
| 589 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif |
dumbbell one arm fly on exercise ball |
1104 |
triceps |
589 |
589 |
dumbbell |
589 |
3466 |
Walk your feet forward and roll your body down until your upper back is resting on the exercise ball. |
589 |
| 589 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif |
dumbbell one arm fly on exercise ball |
1103 |
shoulders |
589 |
589 |
dumbbell |
589 |
3466 |
Walk your feet forward and roll your body down until your upper back is resting on the exercise ball. |
589 |
| 589 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif |
dumbbell one arm fly on exercise ball |
1104 |
triceps |
589 |
589 |
dumbbell |
589 |
3467 |
Extend your arm with the dumbbell straight up above your chest, palm facing inwards. |
589 |
| 589 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif |
dumbbell one arm fly on exercise ball |
1103 |
shoulders |
589 |
589 |
dumbbell |
589 |
3467 |
Extend your arm with the dumbbell straight up above your chest, palm facing inwards. |
589 |
| 589 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif |
dumbbell one arm fly on exercise ball |
1104 |
triceps |
589 |
589 |
dumbbell |
589 |
3468 |
Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow. |
589 |
| 589 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif |
dumbbell one arm fly on exercise ball |
1103 |
shoulders |
589 |
589 |
dumbbell |
589 |
3468 |
Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow. |
589 |
| 589 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif |
dumbbell one arm fly on exercise ball |
1104 |
triceps |
589 |
589 |
dumbbell |
589 |
3469 |
Pause for a moment, then squeeze your chest muscles to bring the dumbbell back to the starting position. |
589 |
| 589 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif |
dumbbell one arm fly on exercise ball |
1103 |
shoulders |
589 |
589 |
dumbbell |
589 |
3469 |
Pause for a moment, then squeeze your chest muscles to bring the dumbbell back to the starting position. |
589 |
| 589 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif |
dumbbell one arm fly on exercise ball |
1104 |
triceps |
589 |
589 |
dumbbell |
589 |
3470 |
Repeat for the desired number of repetitions, then switch arms. |
589 |
| 589 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm fly on exercise ball.gif |
dumbbell one arm fly on exercise ball |
1103 |
shoulders |
589 |
589 |
dumbbell |
589 |
3470 |
Repeat for the desired number of repetitions, then switch arms. |
589 |
| 590 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm french press on exercise ball.gif |
dumbbell one arm french press on exercise ball |
1105 |
shoulders |
590 |
590 |
dumbbell |
590 |
3471 |
Sit on an exercise ball with your feet flat on the ground and your back straight. |
590 |
| 590 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm french press on exercise ball.gif |
dumbbell one arm french press on exercise ball |
1105 |
shoulders |
590 |
590 |
dumbbell |
590 |
3472 |
Hold a dumbbell in one hand with your palm facing up and your elbow bent at a 90-degree angle. |
590 |
| 590 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm french press on exercise ball.gif |
dumbbell one arm french press on exercise ball |
1105 |
shoulders |
590 |
590 |
dumbbell |
590 |
3473 |
Extend your arm straight up towards the ceiling, keeping your elbow stationary. |
590 |
| 590 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm french press on exercise ball.gif |
dumbbell one arm french press on exercise ball |
1105 |
shoulders |
590 |
590 |
dumbbell |
590 |
3474 |
Slowly lower the dumbbell back down to the starting position. |
590 |
| 590 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm french press on exercise ball.gif |
dumbbell one arm french press on exercise ball |
1105 |
shoulders |
590 |
590 |
dumbbell |
590 |
3475 |
Repeat for the desired number of repetitions, then switch arms. |
590 |
| 591 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer preacher curl.gif |
dumbbell one arm hammer preacher curl |
1106 |
forearms |
591 |
591 |
dumbbell |
591 |
3476 |
Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad. |
591 |
| 591 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer preacher curl.gif |
dumbbell one arm hammer preacher curl |
1106 |
forearms |
591 |
591 |
dumbbell |
591 |
3477 |
Hold the dumbbell with a neutral grip (palms facing your body). |
591 |
| 591 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer preacher curl.gif |
dumbbell one arm hammer preacher curl |
1106 |
forearms |
591 |
591 |
dumbbell |
591 |
3478 |
Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder. |
591 |
| 591 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer preacher curl.gif |
dumbbell one arm hammer preacher curl |
1106 |
forearms |
591 |
591 |
dumbbell |
591 |
3479 |
Pause for a moment at the top, squeezing your biceps. |
591 |
| 591 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer preacher curl.gif |
dumbbell one arm hammer preacher curl |
1106 |
forearms |
591 |
591 |
dumbbell |
591 |
3480 |
Inhale and slowly lower the dumbbell back to the starting position. |
591 |
| 591 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer preacher curl.gif |
dumbbell one arm hammer preacher curl |
1106 |
forearms |
591 |
591 |
dumbbell |
591 |
3481 |
Repeat for the desired number of repetitions, then switch arms. |
591 |
| 592 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif |
dumbbell one arm hammer press on exercise ball |
1107 |
shoulders |
592 |
592 |
dumbbell |
592 |
3482 |
Sit on an exercise ball with your feet flat on the ground and your back straight. |
592 |
| 592 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif |
dumbbell one arm hammer press on exercise ball |
1108 |
chest |
592 |
592 |
dumbbell |
592 |
3482 |
Sit on an exercise ball with your feet flat on the ground and your back straight. |
592 |
| 592 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif |
dumbbell one arm hammer press on exercise ball |
1107 |
shoulders |
592 |
592 |
dumbbell |
592 |
3483 |
Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle. |
592 |
| 592 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif |
dumbbell one arm hammer press on exercise ball |
1108 |
chest |
592 |
592 |
dumbbell |
592 |
3483 |
Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle. |
592 |
| 592 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif |
dumbbell one arm hammer press on exercise ball |
1107 |
shoulders |
592 |
592 |
dumbbell |
592 |
3484 |
Place your other hand on your hip for stability. |
592 |
| 592 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif |
dumbbell one arm hammer press on exercise ball |
1108 |
chest |
592 |
592 |
dumbbell |
592 |
3484 |
Place your other hand on your hip for stability. |
592 |
| 592 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif |
dumbbell one arm hammer press on exercise ball |
1107 |
shoulders |
592 |
592 |
dumbbell |
592 |
3485 |
Press the dumbbell upwards, extending your arm fully. |
592 |
| 592 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif |
dumbbell one arm hammer press on exercise ball |
1108 |
chest |
592 |
592 |
dumbbell |
592 |
3485 |
Press the dumbbell upwards, extending your arm fully. |
592 |
| 592 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif |
dumbbell one arm hammer press on exercise ball |
1107 |
shoulders |
592 |
592 |
dumbbell |
592 |
3486 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
592 |
| 592 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif |
dumbbell one arm hammer press on exercise ball |
1108 |
chest |
592 |
592 |
dumbbell |
592 |
3486 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
592 |
| 592 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif |
dumbbell one arm hammer press on exercise ball |
1107 |
shoulders |
592 |
592 |
dumbbell |
592 |
3487 |
Repeat for the desired number of repetitions, then switch arms. |
592 |
| 592 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm hammer press on exercise ball.gif |
dumbbell one arm hammer press on exercise ball |
1108 |
chest |
592 |
592 |
dumbbell |
592 |
3487 |
Repeat for the desired number of repetitions, then switch arms. |
592 |
| 593 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif |
dumbbell one arm incline chest press |
1110 |
triceps |
593 |
593 |
dumbbell |
593 |
3488 |
Adjust the incline bench to a 45-degree angle. |
593 |
| 593 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif |
dumbbell one arm incline chest press |
1109 |
shoulders |
593 |
593 |
dumbbell |
593 |
3488 |
Adjust the incline bench to a 45-degree angle. |
593 |
| 593 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif |
dumbbell one arm incline chest press |
1110 |
triceps |
593 |
593 |
dumbbell |
593 |
3489 |
Sit on the bench with your back against the pad and feet flat on the ground. |
593 |
| 593 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif |
dumbbell one arm incline chest press |
1109 |
shoulders |
593 |
593 |
dumbbell |
593 |
3489 |
Sit on the bench with your back against the pad and feet flat on the ground. |
593 |
| 593 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif |
dumbbell one arm incline chest press |
1110 |
triceps |
593 |
593 |
dumbbell |
593 |
3490 |
Hold a dumbbell in one hand with an overhand grip, resting it on your shoulder. |
593 |
| 593 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif |
dumbbell one arm incline chest press |
1109 |
shoulders |
593 |
593 |
dumbbell |
593 |
3490 |
Hold a dumbbell in one hand with an overhand grip, resting it on your shoulder. |
593 |
| 593 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif |
dumbbell one arm incline chest press |
1110 |
triceps |
593 |
593 |
dumbbell |
593 |
3491 |
Push the dumbbell up and away from your body, extending your arm fully. |
593 |
| 593 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif |
dumbbell one arm incline chest press |
1109 |
shoulders |
593 |
593 |
dumbbell |
593 |
3491 |
Push the dumbbell up and away from your body, extending your arm fully. |
593 |
| 593 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif |
dumbbell one arm incline chest press |
1110 |
triceps |
593 |
593 |
dumbbell |
593 |
3492 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
593 |
| 593 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif |
dumbbell one arm incline chest press |
1109 |
shoulders |
593 |
593 |
dumbbell |
593 |
3492 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
593 |
| 593 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif |
dumbbell one arm incline chest press |
1110 |
triceps |
593 |
593 |
dumbbell |
593 |
3493 |
Repeat for the desired number of repetitions, then switch to the other arm. |
593 |
| 593 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm incline chest press.gif |
dumbbell one arm incline chest press |
1109 |
shoulders |
593 |
593 |
dumbbell |
593 |
3493 |
Repeat for the desired number of repetitions, then switch to the other arm. |
593 |
| 594 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm kickback.gif |
dumbbell one arm kickback |
1111 |
shoulders |
594 |
594 |
dumbbell |
594 |
3494 |
Stand with your feet shoulder-width apart and hold a dumbbell in your right hand. |
594 |
| 594 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm kickback.gif |
dumbbell one arm kickback |
1111 |
shoulders |
594 |
594 |
dumbbell |
594 |
3495 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
594 |
| 594 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm kickback.gif |
dumbbell one arm kickback |
1111 |
shoulders |
594 |
594 |
dumbbell |
594 |
3496 |
Bring your right elbow up to your side, keeping it bent at a 90-degree angle. |
594 |
| 594 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm kickback.gif |
dumbbell one arm kickback |
1111 |
shoulders |
594 |
594 |
dumbbell |
594 |
3497 |
Extend your right arm straight back, squeezing your triceps at the top of the movement. |
594 |
| 594 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm kickback.gif |
dumbbell one arm kickback |
1111 |
shoulders |
594 |
594 |
dumbbell |
594 |
3498 |
Slowly lower the dumbbell back to the starting position. |
594 |
| 594 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm kickback.gif |
dumbbell one arm kickback |
1111 |
shoulders |
594 |
594 |
dumbbell |
594 |
3499 |
Repeat for the desired number of repetitions, then switch sides. |
594 |
| 595 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif |
dumbbell one arm lateral raise |
1113 |
triceps |
595 |
595 |
dumbbell |
595 |
3500 |
Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body. |
595 |
| 595 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif |
dumbbell one arm lateral raise |
1112 |
trapezius |
595 |
595 |
dumbbell |
595 |
3500 |
Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body. |
595 |
| 595 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif |
dumbbell one arm lateral raise |
1113 |
triceps |
595 |
595 |
dumbbell |
595 |
3501 |
Keep your back straight and your core engaged throughout the exercise. |
595 |
| 595 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif |
dumbbell one arm lateral raise |
1112 |
trapezius |
595 |
595 |
dumbbell |
595 |
3501 |
Keep your back straight and your core engaged throughout the exercise. |
595 |
| 595 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif |
dumbbell one arm lateral raise |
1113 |
triceps |
595 |
595 |
dumbbell |
595 |
3502 |
Raise the dumbbell to the side, keeping your arm straight and your palm facing down. |
595 |
| 595 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif |
dumbbell one arm lateral raise |
1112 |
trapezius |
595 |
595 |
dumbbell |
595 |
3502 |
Raise the dumbbell to the side, keeping your arm straight and your palm facing down. |
595 |
| 595 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif |
dumbbell one arm lateral raise |
1113 |
triceps |
595 |
595 |
dumbbell |
595 |
3503 |
Continue lifting until your arm is parallel to the ground. |
595 |
| 595 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif |
dumbbell one arm lateral raise |
1112 |
trapezius |
595 |
595 |
dumbbell |
595 |
3503 |
Continue lifting until your arm is parallel to the ground. |
595 |
| 595 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif |
dumbbell one arm lateral raise |
1113 |
triceps |
595 |
595 |
dumbbell |
595 |
3504 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
595 |
| 595 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif |
dumbbell one arm lateral raise |
1112 |
trapezius |
595 |
595 |
dumbbell |
595 |
3504 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
595 |
| 595 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif |
dumbbell one arm lateral raise |
1113 |
triceps |
595 |
595 |
dumbbell |
595 |
3505 |
Repeat for the desired number of repetitions, then switch to the other arm. |
595 |
| 595 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise.gif |
dumbbell one arm lateral raise |
1112 |
trapezius |
595 |
595 |
dumbbell |
595 |
3505 |
Repeat for the desired number of repetitions, then switch to the other arm. |
595 |
| 596 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif |
dumbbell one arm lateral raise with support |
1114 |
trapezius |
596 |
596 |
dumbbell |
596 |
3506 |
Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body. |
596 |
| 596 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif |
dumbbell one arm lateral raise with support |
1115 |
rotator cuff |
596 |
596 |
dumbbell |
596 |
3506 |
Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body. |
596 |
| 596 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif |
dumbbell one arm lateral raise with support |
1114 |
trapezius |
596 |
596 |
dumbbell |
596 |
3507 |
Place your other hand on a stable surface, such as a bench or wall, for support. |
596 |
| 596 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif |
dumbbell one arm lateral raise with support |
1115 |
rotator cuff |
596 |
596 |
dumbbell |
596 |
3507 |
Place your other hand on a stable surface, such as a bench or wall, for support. |
596 |
| 596 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif |
dumbbell one arm lateral raise with support |
1114 |
trapezius |
596 |
596 |
dumbbell |
596 |
3508 |
Keep your back straight and engage your core. |
596 |
| 596 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif |
dumbbell one arm lateral raise with support |
1115 |
rotator cuff |
596 |
596 |
dumbbell |
596 |
3508 |
Keep your back straight and engage your core. |
596 |
| 596 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif |
dumbbell one arm lateral raise with support |
1114 |
trapezius |
596 |
596 |
dumbbell |
596 |
3509 |
Raise the dumbbell out to the side, keeping your arm straight and your palm facing down. |
596 |
| 596 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif |
dumbbell one arm lateral raise with support |
1115 |
rotator cuff |
596 |
596 |
dumbbell |
596 |
3509 |
Raise the dumbbell out to the side, keeping your arm straight and your palm facing down. |
596 |
| 596 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif |
dumbbell one arm lateral raise with support |
1114 |
trapezius |
596 |
596 |
dumbbell |
596 |
3510 |
Continue lifting until your arm is parallel to the ground. |
596 |
| 596 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif |
dumbbell one arm lateral raise with support |
1115 |
rotator cuff |
596 |
596 |
dumbbell |
596 |
3510 |
Continue lifting until your arm is parallel to the ground. |
596 |
| 596 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif |
dumbbell one arm lateral raise with support |
1114 |
trapezius |
596 |
596 |
dumbbell |
596 |
3511 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
596 |
| 596 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif |
dumbbell one arm lateral raise with support |
1115 |
rotator cuff |
596 |
596 |
dumbbell |
596 |
3511 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
596 |
| 596 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif |
dumbbell one arm lateral raise with support |
1114 |
trapezius |
596 |
596 |
dumbbell |
596 |
3512 |
Repeat for the desired number of repetitions, then switch sides. |
596 |
| 596 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm lateral raise with support.gif |
dumbbell one arm lateral raise with support |
1115 |
rotator cuff |
596 |
596 |
dumbbell |
596 |
3512 |
Repeat for the desired number of repetitions, then switch sides. |
596 |
| 597 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif |
dumbbell one arm press on exercise ball |
1116 |
shoulders |
597 |
597 |
dumbbell |
597 |
3513 |
Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
597 |
| 597 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif |
dumbbell one arm press on exercise ball |
1117 |
triceps |
597 |
597 |
dumbbell |
597 |
3513 |
Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
597 |
| 597 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif |
dumbbell one arm press on exercise ball |
1118 |
core |
597 |
597 |
dumbbell |
597 |
3513 |
Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
597 |
| 597 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif |
dumbbell one arm press on exercise ball |
1116 |
shoulders |
597 |
597 |
dumbbell |
597 |
3514 |
Hold a dumbbell in one hand and position it at shoulder height, with your elbow bent and palm facing forward. |
597 |
| 597 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif |
dumbbell one arm press on exercise ball |
1117 |
triceps |
597 |
597 |
dumbbell |
597 |
3514 |
Hold a dumbbell in one hand and position it at shoulder height, with your elbow bent and palm facing forward. |
597 |
| 597 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif |
dumbbell one arm press on exercise ball |
1118 |
core |
597 |
597 |
dumbbell |
597 |
3514 |
Hold a dumbbell in one hand and position it at shoulder height, with your elbow bent and palm facing forward. |
597 |
| 597 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif |
dumbbell one arm press on exercise ball |
1116 |
shoulders |
597 |
597 |
dumbbell |
597 |
3515 |
Slowly press the dumbbell upward until your arm is fully extended, while keeping your core engaged and maintaining balance on the exercise ball. |
597 |
| 597 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif |
dumbbell one arm press on exercise ball |
1117 |
triceps |
597 |
597 |
dumbbell |
597 |
3515 |
Slowly press the dumbbell upward until your arm is fully extended, while keeping your core engaged and maintaining balance on the exercise ball. |
597 |
| 597 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif |
dumbbell one arm press on exercise ball |
1118 |
core |
597 |
597 |
dumbbell |
597 |
3515 |
Slowly press the dumbbell upward until your arm is fully extended, while keeping your core engaged and maintaining balance on the exercise ball. |
597 |
| 597 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif |
dumbbell one arm press on exercise ball |
1116 |
shoulders |
597 |
597 |
dumbbell |
597 |
3516 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
597 |
| 597 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif |
dumbbell one arm press on exercise ball |
1117 |
triceps |
597 |
597 |
dumbbell |
597 |
3516 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
597 |
| 597 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif |
dumbbell one arm press on exercise ball |
1118 |
core |
597 |
597 |
dumbbell |
597 |
3516 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
597 |
| 597 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif |
dumbbell one arm press on exercise ball |
1116 |
shoulders |
597 |
597 |
dumbbell |
597 |
3517 |
Repeat for the desired number of repetitions, then switch to the other arm. |
597 |
| 597 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif |
dumbbell one arm press on exercise ball |
1117 |
triceps |
597 |
597 |
dumbbell |
597 |
3517 |
Repeat for the desired number of repetitions, then switch to the other arm. |
597 |
| 597 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm press on exercise ball.gif |
dumbbell one arm press on exercise ball |
1118 |
core |
597 |
597 |
dumbbell |
597 |
3517 |
Repeat for the desired number of repetitions, then switch to the other arm. |
597 |
| 598 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm prone curl.gif |
dumbbell one arm prone curl |
1119 |
forearms |
598 |
598 |
dumbbell |
598 |
3518 |
Lie face down on a flat bench with a dumbbell in one hand, palm facing down. |
598 |
| 598 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm prone curl.gif |
dumbbell one arm prone curl |
1119 |
forearms |
598 |
598 |
dumbbell |
598 |
3519 |
Extend your arm fully, letting it hang straight down towards the floor. |
598 |
| 598 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm prone curl.gif |
dumbbell one arm prone curl |
1119 |
forearms |
598 |
598 |
dumbbell |
598 |
3520 |
Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps. |
598 |
| 598 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm prone curl.gif |
dumbbell one arm prone curl |
1119 |
forearms |
598 |
598 |
dumbbell |
598 |
3521 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
598 |
| 598 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm prone curl.gif |
dumbbell one arm prone curl |
1119 |
forearms |
598 |
598 |
dumbbell |
598 |
3522 |
Repeat for the desired number of repetitions, then switch arms. |
598 |
| 599 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm prone hammer curl.gif |
dumbbell one arm prone hammer curl |
1120 |
forearms |
599 |
599 |
dumbbell |
599 |
3523 |
Lie face down on a flat bench with a dumbbell in one hand, palm facing your body and arm fully extended. |
599 |
| 599 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm prone hammer curl.gif |
dumbbell one arm prone hammer curl |
1120 |
forearms |
599 |
599 |
dumbbell |
599 |
3524 |
Keep your upper arm stationary and curl the dumbbell towards your shoulder, contracting your biceps. |
599 |
| 599 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm prone hammer curl.gif |
dumbbell one arm prone hammer curl |
1120 |
forearms |
599 |
599 |
dumbbell |
599 |
3525 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
599 |
| 599 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm prone hammer curl.gif |
dumbbell one arm prone hammer curl |
1120 |
forearms |
599 |
599 |
dumbbell |
599 |
3526 |
Repeat for the desired number of repetitions, then switch arms. |
599 |
| 600 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif |
dumbbell one arm pullover on exercise ball |
1121 |
triceps |
600 |
600 |
dumbbell |
600 |
3527 |
Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
600 |
| 600 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif |
dumbbell one arm pullover on exercise ball |
1123 |
rhomboids |
600 |
600 |
dumbbell |
600 |
3527 |
Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
600 |
| 600 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif |
dumbbell one arm pullover on exercise ball |
1122 |
latissimus dorsi |
600 |
600 |
dumbbell |
600 |
3527 |
Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
600 |
| 600 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif |
dumbbell one arm pullover on exercise ball |
1121 |
triceps |
600 |
600 |
dumbbell |
600 |
3528 |
Hold a dumbbell with one hand and extend your arm straight up above your chest. |
600 |
| 600 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif |
dumbbell one arm pullover on exercise ball |
1123 |
rhomboids |
600 |
600 |
dumbbell |
600 |
3528 |
Hold a dumbbell with one hand and extend your arm straight up above your chest. |
600 |
| 600 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif |
dumbbell one arm pullover on exercise ball |
1122 |
latissimus dorsi |
600 |
600 |
dumbbell |
600 |
3528 |
Hold a dumbbell with one hand and extend your arm straight up above your chest. |
600 |
| 600 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif |
dumbbell one arm pullover on exercise ball |
1121 |
triceps |
600 |
600 |
dumbbell |
600 |
3529 |
Slowly lower the dumbbell behind your head while keeping your arm straight. |
600 |
| 600 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif |
dumbbell one arm pullover on exercise ball |
1123 |
rhomboids |
600 |
600 |
dumbbell |
600 |
3529 |
Slowly lower the dumbbell behind your head while keeping your arm straight. |
600 |
| 600 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif |
dumbbell one arm pullover on exercise ball |
1122 |
latissimus dorsi |
600 |
600 |
dumbbell |
600 |
3529 |
Slowly lower the dumbbell behind your head while keeping your arm straight. |
600 |
| 600 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif |
dumbbell one arm pullover on exercise ball |
1121 |
triceps |
600 |
600 |
dumbbell |
600 |
3530 |
Pause for a moment, then raise the dumbbell back to the starting position. |
600 |
| 600 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif |
dumbbell one arm pullover on exercise ball |
1123 |
rhomboids |
600 |
600 |
dumbbell |
600 |
3530 |
Pause for a moment, then raise the dumbbell back to the starting position. |
600 |
| 600 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif |
dumbbell one arm pullover on exercise ball |
1122 |
latissimus dorsi |
600 |
600 |
dumbbell |
600 |
3530 |
Pause for a moment, then raise the dumbbell back to the starting position. |
600 |
| 600 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif |
dumbbell one arm pullover on exercise ball |
1121 |
triceps |
600 |
600 |
dumbbell |
600 |
3531 |
Repeat for the desired number of repetitions, then switch arms. |
600 |
| 600 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif |
dumbbell one arm pullover on exercise ball |
1123 |
rhomboids |
600 |
600 |
dumbbell |
600 |
3531 |
Repeat for the desired number of repetitions, then switch arms. |
600 |
| 600 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm pullover on exercise ball.gif |
dumbbell one arm pullover on exercise ball |
1122 |
latissimus dorsi |
600 |
600 |
dumbbell |
600 |
3531 |
Repeat for the desired number of repetitions, then switch arms. |
600 |
| 601 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse wrist curl.gif |
dumbbell one arm reverse wrist curl |
1124 |
wrist extensors |
601 |
601 |
dumbbell |
601 |
3532 |
Sit on a bench or chair with your feet flat on the ground. |
601 |
| 601 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse wrist curl.gif |
dumbbell one arm reverse wrist curl |
1124 |
wrist extensors |
601 |
601 |
dumbbell |
601 |
3533 |
Hold a dumbbell in one hand with an overhand grip, palm facing down. |
601 |
| 601 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse wrist curl.gif |
dumbbell one arm reverse wrist curl |
1124 |
wrist extensors |
601 |
601 |
dumbbell |
601 |
3534 |
Rest your forearm on your thigh, with your wrist hanging off the edge. |
601 |
| 601 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse wrist curl.gif |
dumbbell one arm reverse wrist curl |
1124 |
wrist extensors |
601 |
601 |
dumbbell |
601 |
3535 |
Slowly lower the dumbbell towards the ground by flexing your wrist. |
601 |
| 601 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse wrist curl.gif |
dumbbell one arm reverse wrist curl |
1124 |
wrist extensors |
601 |
601 |
dumbbell |
601 |
3536 |
Pause for a moment at the bottom, then slowly curl your wrist back up towards your body. |
601 |
| 601 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse wrist curl.gif |
dumbbell one arm reverse wrist curl |
1124 |
wrist extensors |
601 |
601 |
dumbbell |
601 |
3537 |
Repeat for the desired number of repetitions, then switch to the other arm. |
601 |
| 602 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif |
dumbbell one arm reverse fly (with support) |
1125 |
trapezius |
602 |
602 |
dumbbell |
602 |
3538 |
Sit on a bench with your feet flat on the ground and your back straight. |
602 |
| 602 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif |
dumbbell one arm reverse fly (with support) |
1126 |
rhomboids |
602 |
602 |
dumbbell |
602 |
3538 |
Sit on a bench with your feet flat on the ground and your back straight. |
602 |
| 602 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif |
dumbbell one arm reverse fly (with support) |
1125 |
trapezius |
602 |
602 |
dumbbell |
602 |
3539 |
Hold a dumbbell in one hand with your palm facing inwards. |
602 |
| 602 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif |
dumbbell one arm reverse fly (with support) |
1126 |
rhomboids |
602 |
602 |
dumbbell |
602 |
3539 |
Hold a dumbbell in one hand with your palm facing inwards. |
602 |
| 602 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif |
dumbbell one arm reverse fly (with support) |
1125 |
trapezius |
602 |
602 |
dumbbell |
602 |
3540 |
Lean forward and place your free hand on the bench for support. |
602 |
| 602 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif |
dumbbell one arm reverse fly (with support) |
1126 |
rhomboids |
602 |
602 |
dumbbell |
602 |
3540 |
Lean forward and place your free hand on the bench for support. |
602 |
| 602 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif |
dumbbell one arm reverse fly (with support) |
1125 |
trapezius |
602 |
602 |
dumbbell |
602 |
3541 |
Keep your arm slightly bent and raise it out to the side until it is parallel to the ground. |
602 |
| 602 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif |
dumbbell one arm reverse fly (with support) |
1126 |
rhomboids |
602 |
602 |
dumbbell |
602 |
3541 |
Keep your arm slightly bent and raise it out to the side until it is parallel to the ground. |
602 |
| 602 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif |
dumbbell one arm reverse fly (with support) |
1125 |
trapezius |
602 |
602 |
dumbbell |
602 |
3542 |
Pause for a moment at the top, then slowly lower your arm back down to the starting position. |
602 |
| 602 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif |
dumbbell one arm reverse fly (with support) |
1126 |
rhomboids |
602 |
602 |
dumbbell |
602 |
3542 |
Pause for a moment at the top, then slowly lower your arm back down to the starting position. |
602 |
| 602 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif |
dumbbell one arm reverse fly (with support) |
1125 |
trapezius |
602 |
602 |
dumbbell |
602 |
3543 |
Repeat for the desired number of repetitions, then switch arms. |
602 |
| 602 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse fly (with support).gif |
dumbbell one arm reverse fly (with support) |
1126 |
rhomboids |
602 |
602 |
dumbbell |
602 |
3543 |
Repeat for the desired number of repetitions, then switch arms. |
602 |
| 603 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif |
dumbbell one arm reverse grip press |
1128 |
shoulders |
603 |
603 |
dumbbell |
603 |
3544 |
Sit on a flat bench with a dumbbell in one hand, palm facing towards your body. |
603 |
| 603 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif |
dumbbell one arm reverse grip press |
1127 |
triceps |
603 |
603 |
dumbbell |
603 |
3544 |
Sit on a flat bench with a dumbbell in one hand, palm facing towards your body. |
603 |
| 603 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif |
dumbbell one arm reverse grip press |
1128 |
shoulders |
603 |
603 |
dumbbell |
603 |
3545 |
Place your feet flat on the ground and keep your back straight. |
603 |
| 603 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif |
dumbbell one arm reverse grip press |
1127 |
triceps |
603 |
603 |
dumbbell |
603 |
3545 |
Place your feet flat on the ground and keep your back straight. |
603 |
| 603 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif |
dumbbell one arm reverse grip press |
1128 |
shoulders |
603 |
603 |
dumbbell |
603 |
3546 |
Raise the dumbbell to shoulder height, keeping your elbow close to your body. |
603 |
| 603 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif |
dumbbell one arm reverse grip press |
1127 |
triceps |
603 |
603 |
dumbbell |
603 |
3546 |
Raise the dumbbell to shoulder height, keeping your elbow close to your body. |
603 |
| 603 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif |
dumbbell one arm reverse grip press |
1128 |
shoulders |
603 |
603 |
dumbbell |
603 |
3547 |
Press the dumbbell upwards until your arm is fully extended. |
603 |
| 603 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif |
dumbbell one arm reverse grip press |
1127 |
triceps |
603 |
603 |
dumbbell |
603 |
3547 |
Press the dumbbell upwards until your arm is fully extended. |
603 |
| 603 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif |
dumbbell one arm reverse grip press |
1128 |
shoulders |
603 |
603 |
dumbbell |
603 |
3548 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
603 |
| 603 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif |
dumbbell one arm reverse grip press |
1127 |
triceps |
603 |
603 |
dumbbell |
603 |
3548 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
603 |
| 603 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif |
dumbbell one arm reverse grip press |
1128 |
shoulders |
603 |
603 |
dumbbell |
603 |
3549 |
Repeat for the desired number of repetitions, then switch to the other arm. |
603 |
| 603 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse grip press.gif |
dumbbell one arm reverse grip press |
1127 |
triceps |
603 |
603 |
dumbbell |
603 |
3549 |
Repeat for the desired number of repetitions, then switch to the other arm. |
603 |
| 604 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse preacher curl.gif |
dumbbell one arm reverse preacher curl |
1129 |
forearms |
604 |
604 |
dumbbell |
604 |
3550 |
Sit on a preacher bench with your chest against the pad and your arm extended over the edge of the bench, holding a dumbbell with an underhand grip. |
604 |
| 604 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse preacher curl.gif |
dumbbell one arm reverse preacher curl |
1129 |
forearms |
604 |
604 |
dumbbell |
604 |
3551 |
Lower the dumbbell slowly until your arm is fully extended. |
604 |
| 604 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse preacher curl.gif |
dumbbell one arm reverse preacher curl |
1129 |
forearms |
604 |
604 |
dumbbell |
604 |
3552 |
Curl the dumbbell back up towards your shoulder, keeping your upper arm stationary. |
604 |
| 604 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse preacher curl.gif |
dumbbell one arm reverse preacher curl |
1129 |
forearms |
604 |
604 |
dumbbell |
604 |
3553 |
Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back down to the starting position. |
604 |
| 604 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse preacher curl.gif |
dumbbell one arm reverse preacher curl |
1129 |
forearms |
604 |
604 |
dumbbell |
604 |
3554 |
Repeat for the desired number of repetitions, then switch arms. |
604 |
| 605 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse spider curl.gif |
dumbbell one arm reverse spider curl |
1130 |
forearms |
605 |
605 |
dumbbell |
605 |
3555 |
Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended. |
605 |
| 605 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse spider curl.gif |
dumbbell one arm reverse spider curl |
1130 |
forearms |
605 |
605 |
dumbbell |
605 |
3556 |
Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow. |
605 |
| 605 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse spider curl.gif |
dumbbell one arm reverse spider curl |
1130 |
forearms |
605 |
605 |
dumbbell |
605 |
3557 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
605 |
| 605 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm reverse spider curl.gif |
dumbbell one arm reverse spider curl |
1130 |
forearms |
605 |
605 |
dumbbell |
605 |
3558 |
Repeat for the desired number of repetitions, then switch arms. |
605 |
| 606 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated bicep curl on exercise ball.gif |
dumbbell one arm seated bicep curl on exercise ball |
1131 |
forearms |
606 |
606 |
dumbbell |
606 |
3559 |
Sit on an exercise ball with your feet flat on the ground and your back straight. |
606 |
| 606 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated bicep curl on exercise ball.gif |
dumbbell one arm seated bicep curl on exercise ball |
1131 |
forearms |
606 |
606 |
dumbbell |
606 |
3560 |
Hold a dumbbell in one hand with your palm facing up and your arm fully extended. |
606 |
| 606 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated bicep curl on exercise ball.gif |
dumbbell one arm seated bicep curl on exercise ball |
1131 |
forearms |
606 |
606 |
dumbbell |
606 |
3561 |
Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps. |
606 |
| 606 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated bicep curl on exercise ball.gif |
dumbbell one arm seated bicep curl on exercise ball |
1131 |
forearms |
606 |
606 |
dumbbell |
606 |
3562 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
606 |
| 606 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated bicep curl on exercise ball.gif |
dumbbell one arm seated bicep curl on exercise ball |
1131 |
forearms |
606 |
606 |
dumbbell |
606 |
3563 |
Repeat for the desired number of repetitions, then switch arms. |
606 |
| 607 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated hammer curl.gif |
dumbbell one arm seated hammer curl |
1132 |
forearms |
607 |
607 |
dumbbell |
607 |
3564 |
Sit on a bench with your back straight and feet flat on the ground. |
607 |
| 607 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated hammer curl.gif |
dumbbell one arm seated hammer curl |
1132 |
forearms |
607 |
607 |
dumbbell |
607 |
3565 |
Hold a dumbbell in one hand with a neutral grip (palms facing each other). |
607 |
| 607 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated hammer curl.gif |
dumbbell one arm seated hammer curl |
1132 |
forearms |
607 |
607 |
dumbbell |
607 |
3566 |
Rest your elbow on the inside of your thigh, just above the knee. |
607 |
| 607 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated hammer curl.gif |
dumbbell one arm seated hammer curl |
1132 |
forearms |
607 |
607 |
dumbbell |
607 |
3567 |
Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder. |
607 |
| 607 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated hammer curl.gif |
dumbbell one arm seated hammer curl |
1132 |
forearms |
607 |
607 |
dumbbell |
607 |
3568 |
Pause for a moment at the top, squeezing your biceps. |
607 |
| 607 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated hammer curl.gif |
dumbbell one arm seated hammer curl |
1132 |
forearms |
607 |
607 |
dumbbell |
607 |
3569 |
Inhale and slowly lower the dumbbell back to the starting position. |
607 |
| 607 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated hammer curl.gif |
dumbbell one arm seated hammer curl |
1132 |
forearms |
607 |
607 |
dumbbell |
607 |
3570 |
Repeat for the desired number of repetitions, then switch arms. |
607 |
| 608 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated neutral wrist curl.gif |
dumbbell one arm seated neutral wrist curl |
1133 |
biceps |
608 |
608 |
dumbbell |
608 |
3571 |
Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up. |
608 |
| 608 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated neutral wrist curl.gif |
dumbbell one arm seated neutral wrist curl |
1134 |
brachialis |
608 |
608 |
dumbbell |
608 |
3571 |
Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up. |
608 |
| 608 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated neutral wrist curl.gif |
dumbbell one arm seated neutral wrist curl |
1133 |
biceps |
608 |
608 |
dumbbell |
608 |
3572 |
Rest your forearm on your thigh, allowing your wrist to hang off the edge. |
608 |
| 608 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated neutral wrist curl.gif |
dumbbell one arm seated neutral wrist curl |
1134 |
brachialis |
608 |
608 |
dumbbell |
608 |
3572 |
Rest your forearm on your thigh, allowing your wrist to hang off the edge. |
608 |
| 608 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated neutral wrist curl.gif |
dumbbell one arm seated neutral wrist curl |
1133 |
biceps |
608 |
608 |
dumbbell |
608 |
3573 |
Keeping your forearm stationary, curl your wrist upward as far as possible. |
608 |
| 608 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated neutral wrist curl.gif |
dumbbell one arm seated neutral wrist curl |
1134 |
brachialis |
608 |
608 |
dumbbell |
608 |
3573 |
Keeping your forearm stationary, curl your wrist upward as far as possible. |
608 |
| 608 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated neutral wrist curl.gif |
dumbbell one arm seated neutral wrist curl |
1133 |
biceps |
608 |
608 |
dumbbell |
608 |
3574 |
Pause for a moment at the top, then slowly lower your wrist back down to the starting position. |
608 |
| 608 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated neutral wrist curl.gif |
dumbbell one arm seated neutral wrist curl |
1134 |
brachialis |
608 |
608 |
dumbbell |
608 |
3574 |
Pause for a moment at the top, then slowly lower your wrist back down to the starting position. |
608 |
| 608 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated neutral wrist curl.gif |
dumbbell one arm seated neutral wrist curl |
1133 |
biceps |
608 |
608 |
dumbbell |
608 |
3575 |
Repeat for the desired number of repetitions, then switch to the other hand. |
608 |
| 608 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm seated neutral wrist curl.gif |
dumbbell one arm seated neutral wrist curl |
1134 |
brachialis |
608 |
608 |
dumbbell |
608 |
3575 |
Repeat for the desired number of repetitions, then switch to the other hand. |
608 |
| 609 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press.gif |
dumbbell one arm shoulder press |
1136 |
upper back |
609 |
609 |
dumbbell |
609 |
3576 |
Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward. |
609 |
| 609 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press.gif |
dumbbell one arm shoulder press |
1135 |
triceps |
609 |
609 |
dumbbell |
609 |
3576 |
Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward. |
609 |
| 609 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press.gif |
dumbbell one arm shoulder press |
1136 |
upper back |
609 |
609 |
dumbbell |
609 |
3577 |
Press the dumbbell upward until your arm is fully extended overhead. |
609 |
| 609 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press.gif |
dumbbell one arm shoulder press |
1135 |
triceps |
609 |
609 |
dumbbell |
609 |
3577 |
Press the dumbbell upward until your arm is fully extended overhead. |
609 |
| 609 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press.gif |
dumbbell one arm shoulder press |
1136 |
upper back |
609 |
609 |
dumbbell |
609 |
3578 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
609 |
| 609 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press.gif |
dumbbell one arm shoulder press |
1135 |
triceps |
609 |
609 |
dumbbell |
609 |
3578 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
609 |
| 609 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press.gif |
dumbbell one arm shoulder press |
1136 |
upper back |
609 |
609 |
dumbbell |
609 |
3579 |
Repeat for the desired number of repetitions, then switch to the other arm. |
609 |
| 609 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press.gif |
dumbbell one arm shoulder press |
1135 |
triceps |
609 |
609 |
dumbbell |
609 |
3579 |
Repeat for the desired number of repetitions, then switch to the other arm. |
609 |
| 610 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press v. 2.gif |
dumbbell one arm shoulder press v. 2 |
1138 |
upper back |
610 |
610 |
dumbbell |
610 |
3580 |
Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward. |
610 |
| 610 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press v. 2.gif |
dumbbell one arm shoulder press v. 2 |
1137 |
triceps |
610 |
610 |
dumbbell |
610 |
3580 |
Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward. |
610 |
| 610 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press v. 2.gif |
dumbbell one arm shoulder press v. 2 |
1138 |
upper back |
610 |
610 |
dumbbell |
610 |
3581 |
Engage your core and press the dumbbell straight up overhead, fully extending your arm. |
610 |
| 610 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press v. 2.gif |
dumbbell one arm shoulder press v. 2 |
1137 |
triceps |
610 |
610 |
dumbbell |
610 |
3581 |
Engage your core and press the dumbbell straight up overhead, fully extending your arm. |
610 |
| 610 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press v. 2.gif |
dumbbell one arm shoulder press v. 2 |
1138 |
upper back |
610 |
610 |
dumbbell |
610 |
3582 |
Pause for a moment at the top, then slowly lower the dumbbell back to shoulder level. |
610 |
| 610 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press v. 2.gif |
dumbbell one arm shoulder press v. 2 |
1137 |
triceps |
610 |
610 |
dumbbell |
610 |
3582 |
Pause for a moment at the top, then slowly lower the dumbbell back to shoulder level. |
610 |
| 610 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press v. 2.gif |
dumbbell one arm shoulder press v. 2 |
1138 |
upper back |
610 |
610 |
dumbbell |
610 |
3583 |
Repeat for the desired number of repetitions, then switch to the other arm. |
610 |
| 610 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm shoulder press v. 2.gif |
dumbbell one arm shoulder press v. 2 |
1137 |
triceps |
610 |
610 |
dumbbell |
610 |
3583 |
Repeat for the desired number of repetitions, then switch to the other arm. |
610 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1139 |
hamstrings |
611 |
611 |
dumbbell |
611 |
3584 |
Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1141 |
core |
611 |
611 |
dumbbell |
611 |
3584 |
Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1140 |
quadriceps |
611 |
611 |
dumbbell |
611 |
3584 |
Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1139 |
hamstrings |
611 |
611 |
dumbbell |
611 |
3585 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1141 |
core |
611 |
611 |
dumbbell |
611 |
3585 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1140 |
quadriceps |
611 |
611 |
dumbbell |
611 |
3585 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1139 |
hamstrings |
611 |
611 |
dumbbell |
611 |
3586 |
Lower the dumbbell towards the ground, keeping it close to your body. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1141 |
core |
611 |
611 |
dumbbell |
611 |
3586 |
Lower the dumbbell towards the ground, keeping it close to your body. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1140 |
quadriceps |
611 |
611 |
dumbbell |
611 |
3586 |
Lower the dumbbell towards the ground, keeping it close to your body. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1139 |
hamstrings |
611 |
611 |
dumbbell |
611 |
3587 |
Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1141 |
core |
611 |
611 |
dumbbell |
611 |
3587 |
Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1140 |
quadriceps |
611 |
611 |
dumbbell |
611 |
3587 |
Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1139 |
hamstrings |
611 |
611 |
dumbbell |
611 |
3588 |
As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1141 |
core |
611 |
611 |
dumbbell |
611 |
3588 |
As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1140 |
quadriceps |
611 |
611 |
dumbbell |
611 |
3588 |
As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1139 |
hamstrings |
611 |
611 |
dumbbell |
611 |
3589 |
Catch the dumbbell overhead with a slight bend in your knees and hips. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1141 |
core |
611 |
611 |
dumbbell |
611 |
3589 |
Catch the dumbbell overhead with a slight bend in your knees and hips. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1140 |
quadriceps |
611 |
611 |
dumbbell |
611 |
3589 |
Catch the dumbbell overhead with a slight bend in your knees and hips. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1139 |
hamstrings |
611 |
611 |
dumbbell |
611 |
3590 |
Lower the dumbbell back down to the starting position in a controlled manner. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1141 |
core |
611 |
611 |
dumbbell |
611 |
3590 |
Lower the dumbbell back down to the starting position in a controlled manner. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1140 |
quadriceps |
611 |
611 |
dumbbell |
611 |
3590 |
Lower the dumbbell back down to the starting position in a controlled manner. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1139 |
hamstrings |
611 |
611 |
dumbbell |
611 |
3591 |
Repeat for the desired number of repetitions, then switch to the other arm. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1141 |
core |
611 |
611 |
dumbbell |
611 |
3591 |
Repeat for the desired number of repetitions, then switch to the other arm. |
611 |
| 611 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm snatch.gif |
dumbbell one arm snatch |
1140 |
quadriceps |
611 |
611 |
dumbbell |
611 |
3591 |
Repeat for the desired number of repetitions, then switch to the other arm. |
611 |
| 612 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing curl.gif |
dumbbell one arm standing curl |
1142 |
forearms |
612 |
612 |
dumbbell |
612 |
3592 |
Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended. |
612 |
| 612 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing curl.gif |
dumbbell one arm standing curl |
1142 |
forearms |
612 |
612 |
dumbbell |
612 |
3593 |
Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps. |
612 |
| 612 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing curl.gif |
dumbbell one arm standing curl |
1142 |
forearms |
612 |
612 |
dumbbell |
612 |
3594 |
Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. |
612 |
| 612 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing curl.gif |
dumbbell one arm standing curl |
1142 |
forearms |
612 |
612 |
dumbbell |
612 |
3595 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
612 |
| 612 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing curl.gif |
dumbbell one arm standing curl |
1142 |
forearms |
612 |
612 |
dumbbell |
612 |
3596 |
Inhale and slowly lower the dumbbell back to the starting position. |
612 |
| 612 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing curl.gif |
dumbbell one arm standing curl |
1142 |
forearms |
612 |
612 |
dumbbell |
612 |
3597 |
Repeat for the desired number of repetitions, then switch arms. |
612 |
| 613 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing hammer curl.gif |
dumbbell one arm standing hammer curl |
1143 |
forearms |
613 |
613 |
dumbbell |
613 |
3598 |
Stand up straight with a dumbbell in each hand, palms facing your torso. |
613 |
| 613 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing hammer curl.gif |
dumbbell one arm standing hammer curl |
1143 |
forearms |
613 |
613 |
dumbbell |
613 |
3599 |
Keep your elbows close to your torso and your upper arms stationary. |
613 |
| 613 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing hammer curl.gif |
dumbbell one arm standing hammer curl |
1143 |
forearms |
613 |
613 |
dumbbell |
613 |
3600 |
Exhale and curl the weights while contracting your biceps. |
613 |
| 613 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing hammer curl.gif |
dumbbell one arm standing hammer curl |
1143 |
forearms |
613 |
613 |
dumbbell |
613 |
3601 |
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. |
613 |
| 613 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing hammer curl.gif |
dumbbell one arm standing hammer curl |
1143 |
forearms |
613 |
613 |
dumbbell |
613 |
3602 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
613 |
| 613 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing hammer curl.gif |
dumbbell one arm standing hammer curl |
1143 |
forearms |
613 |
613 |
dumbbell |
613 |
3603 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
613 |
| 613 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm standing hammer curl.gif |
dumbbell one arm standing hammer curl |
1143 |
forearms |
613 |
613 |
dumbbell |
613 |
3604 |
Repeat for the desired number of repetitions. |
613 |
| 614 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm triceps extension (on bench).gif |
dumbbell one arm triceps extension (on bench) |
1144 |
shoulders |
614 |
614 |
dumbbell |
614 |
3605 |
Sit on a bench with your back straight and feet flat on the ground. |
614 |
| 614 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm triceps extension (on bench).gif |
dumbbell one arm triceps extension (on bench) |
1144 |
shoulders |
614 |
614 |
dumbbell |
614 |
3606 |
Hold a dumbbell in one hand and place your other hand on the bench for support. |
614 |
| 614 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm triceps extension (on bench).gif |
dumbbell one arm triceps extension (on bench) |
1144 |
shoulders |
614 |
614 |
dumbbell |
614 |
3607 |
Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward. |
614 |
| 614 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm triceps extension (on bench).gif |
dumbbell one arm triceps extension (on bench) |
1144 |
shoulders |
614 |
614 |
dumbbell |
614 |
3608 |
Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary. |
614 |
| 614 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm triceps extension (on bench).gif |
dumbbell one arm triceps extension (on bench) |
1144 |
shoulders |
614 |
614 |
dumbbell |
614 |
3609 |
Extend your arm back up to the starting position, fully straightening your elbow. |
614 |
| 614 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm triceps extension (on bench).gif |
dumbbell one arm triceps extension (on bench) |
1144 |
shoulders |
614 |
614 |
dumbbell |
614 |
3610 |
Repeat for the desired number of repetitions, then switch arms. |
614 |
| 615 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm upright row.gif |
dumbbell one arm upright row |
1145 |
traps |
615 |
615 |
dumbbell |
615 |
3611 |
Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip. |
615 |
| 615 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm upright row.gif |
dumbbell one arm upright row |
1146 |
biceps |
615 |
615 |
dumbbell |
615 |
3611 |
Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip. |
615 |
| 615 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm upright row.gif |
dumbbell one arm upright row |
1145 |
traps |
615 |
615 |
dumbbell |
615 |
3612 |
Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body. |
615 |
| 615 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm upright row.gif |
dumbbell one arm upright row |
1146 |
biceps |
615 |
615 |
dumbbell |
615 |
3612 |
Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body. |
615 |
| 615 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm upright row.gif |
dumbbell one arm upright row |
1145 |
traps |
615 |
615 |
dumbbell |
615 |
3613 |
Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow. |
615 |
| 615 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm upright row.gif |
dumbbell one arm upright row |
1146 |
biceps |
615 |
615 |
dumbbell |
615 |
3613 |
Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow. |
615 |
| 615 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm upright row.gif |
dumbbell one arm upright row |
1145 |
traps |
615 |
615 |
dumbbell |
615 |
3614 |
Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position. |
615 |
| 615 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm upright row.gif |
dumbbell one arm upright row |
1146 |
biceps |
615 |
615 |
dumbbell |
615 |
3614 |
Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position. |
615 |
| 615 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm upright row.gif |
dumbbell one arm upright row |
1145 |
traps |
615 |
615 |
dumbbell |
615 |
3615 |
Repeat for the desired number of repetitions, then switch to the other arm. |
615 |
| 615 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm upright row.gif |
dumbbell one arm upright row |
1146 |
biceps |
615 |
615 |
dumbbell |
615 |
3615 |
Repeat for the desired number of repetitions, then switch to the other arm. |
615 |
| 616 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm wrist curl.gif |
dumbbell one arm wrist curl |
1147 |
biceps |
616 |
616 |
dumbbell |
616 |
3616 |
Sit on a bench or chair with your feet flat on the ground. |
616 |
| 616 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm wrist curl.gif |
dumbbell one arm wrist curl |
1148 |
brachialis |
616 |
616 |
dumbbell |
616 |
3616 |
Sit on a bench or chair with your feet flat on the ground. |
616 |
| 616 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm wrist curl.gif |
dumbbell one arm wrist curl |
1147 |
biceps |
616 |
616 |
dumbbell |
616 |
3617 |
Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh. |
616 |
| 616 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm wrist curl.gif |
dumbbell one arm wrist curl |
1148 |
brachialis |
616 |
616 |
dumbbell |
616 |
3617 |
Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh. |
616 |
| 616 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm wrist curl.gif |
dumbbell one arm wrist curl |
1147 |
biceps |
616 |
616 |
dumbbell |
616 |
3618 |
Allow your wrist to extend, letting the dumbbell roll down towards your fingers. |
616 |
| 616 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm wrist curl.gif |
dumbbell one arm wrist curl |
1148 |
brachialis |
616 |
616 |
dumbbell |
616 |
3618 |
Allow your wrist to extend, letting the dumbbell roll down towards your fingers. |
616 |
| 616 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm wrist curl.gif |
dumbbell one arm wrist curl |
1147 |
biceps |
616 |
616 |
dumbbell |
616 |
3619 |
Slowly curl your wrist back up, bringing the dumbbell towards your forearm. |
616 |
| 616 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm wrist curl.gif |
dumbbell one arm wrist curl |
1148 |
brachialis |
616 |
616 |
dumbbell |
616 |
3619 |
Slowly curl your wrist back up, bringing the dumbbell towards your forearm. |
616 |
| 616 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm wrist curl.gif |
dumbbell one arm wrist curl |
1147 |
biceps |
616 |
616 |
dumbbell |
616 |
3620 |
Repeat for the desired number of repetitions, then switch to the other hand. |
616 |
| 616 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm wrist curl.gif |
dumbbell one arm wrist curl |
1148 |
brachialis |
616 |
616 |
dumbbell |
616 |
3620 |
Repeat for the desired number of repetitions, then switch to the other hand. |
616 |
| 617 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm zottman preacher curl.gif |
dumbbell one arm zottman preacher curl |
1149 |
forearms |
617 |
617 |
dumbbell |
617 |
3621 |
Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip. |
617 |
| 617 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm zottman preacher curl.gif |
dumbbell one arm zottman preacher curl |
1149 |
forearms |
617 |
617 |
dumbbell |
617 |
3622 |
Rest your upper arm on the preacher bench pad, allowing your arm to fully extend. |
617 |
| 617 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm zottman preacher curl.gif |
dumbbell one arm zottman preacher curl |
1149 |
forearms |
617 |
617 |
dumbbell |
617 |
3623 |
Curl the dumbbell up towards your shoulder, keeping your upper arm stationary. |
617 |
| 617 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm zottman preacher curl.gif |
dumbbell one arm zottman preacher curl |
1149 |
forearms |
617 |
617 |
dumbbell |
617 |
3624 |
At the top of the curl, rotate your wrist so that your palm faces up. |
617 |
| 617 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm zottman preacher curl.gif |
dumbbell one arm zottman preacher curl |
1149 |
forearms |
617 |
617 |
dumbbell |
617 |
3625 |
Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position. |
617 |
| 617 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one arm zottman preacher curl.gif |
dumbbell one arm zottman preacher curl |
1149 |
forearms |
617 |
617 |
dumbbell |
617 |
3626 |
Repeat for the desired number of repetitions, then switch arms. |
617 |
| 618 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif |
dumbbell one leg fly on exercise ball |
1150 |
shoulders |
618 |
618 |
dumbbell |
618 |
3627 |
Sit on an exercise ball with a dumbbell in each hand, palms facing each other. |
618 |
| 618 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif |
dumbbell one leg fly on exercise ball |
1151 |
triceps |
618 |
618 |
dumbbell |
618 |
3627 |
Sit on an exercise ball with a dumbbell in each hand, palms facing each other. |
618 |
| 618 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif |
dumbbell one leg fly on exercise ball |
1150 |
shoulders |
618 |
618 |
dumbbell |
618 |
3628 |
Place one foot on the ground and extend the other leg straight out in front of you. |
618 |
| 618 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif |
dumbbell one leg fly on exercise ball |
1151 |
triceps |
618 |
618 |
dumbbell |
618 |
3628 |
Place one foot on the ground and extend the other leg straight out in front of you. |
618 |
| 618 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif |
dumbbell one leg fly on exercise ball |
1150 |
shoulders |
618 |
618 |
dumbbell |
618 |
3629 |
Lean forward slightly and bring your arms out to the sides, keeping a slight bend in your elbows. |
618 |
| 618 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif |
dumbbell one leg fly on exercise ball |
1151 |
triceps |
618 |
618 |
dumbbell |
618 |
3629 |
Lean forward slightly and bring your arms out to the sides, keeping a slight bend in your elbows. |
618 |
| 618 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif |
dumbbell one leg fly on exercise ball |
1150 |
shoulders |
618 |
618 |
dumbbell |
618 |
3630 |
Slowly lower the dumbbells down and out to the sides, feeling a stretch in your chest. |
618 |
| 618 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif |
dumbbell one leg fly on exercise ball |
1151 |
triceps |
618 |
618 |
dumbbell |
618 |
3630 |
Slowly lower the dumbbells down and out to the sides, feeling a stretch in your chest. |
618 |
| 618 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif |
dumbbell one leg fly on exercise ball |
1150 |
shoulders |
618 |
618 |
dumbbell |
618 |
3631 |
Pause for a moment at the bottom, then squeeze your chest muscles to bring the dumbbells back up to the starting position. |
618 |
| 618 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif |
dumbbell one leg fly on exercise ball |
1151 |
triceps |
618 |
618 |
dumbbell |
618 |
3631 |
Pause for a moment at the bottom, then squeeze your chest muscles to bring the dumbbells back up to the starting position. |
618 |
| 618 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif |
dumbbell one leg fly on exercise ball |
1150 |
shoulders |
618 |
618 |
dumbbell |
618 |
3632 |
Repeat for the desired number of repetitions, then switch legs and repeat. |
618 |
| 618 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell one leg fly on exercise ball.gif |
dumbbell one leg fly on exercise ball |
1151 |
triceps |
618 |
618 |
dumbbell |
618 |
3632 |
Repeat for the desired number of repetitions, then switch legs and repeat. |
618 |
| 619 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench neutral wrist curl.gif |
dumbbell over bench neutral wrist curl |
1152 |
forearms |
619 |
619 |
dumbbell |
619 |
3633 |
Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up. |
619 |
| 619 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench neutral wrist curl.gif |
dumbbell over bench neutral wrist curl |
1152 |
forearms |
619 |
619 |
dumbbell |
619 |
3634 |
Rest your forearms on the bench, allowing your wrists to hang off the edge. |
619 |
| 619 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench neutral wrist curl.gif |
dumbbell over bench neutral wrist curl |
1152 |
forearms |
619 |
619 |
dumbbell |
619 |
3635 |
Keeping your upper arms stationary, exhale and curl the dumbbells up towards your shoulders. |
619 |
| 619 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench neutral wrist curl.gif |
dumbbell over bench neutral wrist curl |
1152 |
forearms |
619 |
619 |
dumbbell |
619 |
3636 |
Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. |
619 |
| 619 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench neutral wrist curl.gif |
dumbbell over bench neutral wrist curl |
1152 |
forearms |
619 |
619 |
dumbbell |
619 |
3637 |
Repeat for the desired number of repetitions. |
619 |
| 620 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm neutral wrist curl.gif |
dumbbell over bench one arm neutral wrist curl |
1153 |
forearms |
620 |
620 |
dumbbell |
620 |
3638 |
Sit on a bench with a dumbbell in one hand and your arm extended over the bench, palm facing up. |
620 |
| 620 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm neutral wrist curl.gif |
dumbbell over bench one arm neutral wrist curl |
1153 |
forearms |
620 |
620 |
dumbbell |
620 |
3639 |
Keep your upper arm stationary and curl the dumbbell towards your shoulder, keeping your wrist in a neutral position. |
620 |
| 620 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm neutral wrist curl.gif |
dumbbell over bench one arm neutral wrist curl |
1153 |
forearms |
620 |
620 |
dumbbell |
620 |
3640 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
620 |
| 620 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm neutral wrist curl.gif |
dumbbell over bench one arm neutral wrist curl |
1153 |
forearms |
620 |
620 |
dumbbell |
620 |
3641 |
Repeat for the desired number of repetitions, then switch arms. |
620 |
| 621 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm reverse wrist curl.gif |
dumbbell over bench one arm reverse wrist curl |
1155 |
brachialis |
621 |
621 |
dumbbell |
621 |
3642 |
Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down. |
621 |
| 621 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm reverse wrist curl.gif |
dumbbell over bench one arm reverse wrist curl |
1154 |
biceps |
621 |
621 |
dumbbell |
621 |
3642 |
Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down. |
621 |
| 621 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm reverse wrist curl.gif |
dumbbell over bench one arm reverse wrist curl |
1155 |
brachialis |
621 |
621 |
dumbbell |
621 |
3643 |
Rest your forearm on the bench with your wrist hanging off the edge. |
621 |
| 621 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm reverse wrist curl.gif |
dumbbell over bench one arm reverse wrist curl |
1154 |
biceps |
621 |
621 |
dumbbell |
621 |
3643 |
Rest your forearm on the bench with your wrist hanging off the edge. |
621 |
| 621 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm reverse wrist curl.gif |
dumbbell over bench one arm reverse wrist curl |
1155 |
brachialis |
621 |
621 |
dumbbell |
621 |
3644 |
Slowly curl your wrist upwards, bringing the dumbbell towards your forearm. |
621 |
| 621 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm reverse wrist curl.gif |
dumbbell over bench one arm reverse wrist curl |
1154 |
biceps |
621 |
621 |
dumbbell |
621 |
3644 |
Slowly curl your wrist upwards, bringing the dumbbell towards your forearm. |
621 |
| 621 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm reverse wrist curl.gif |
dumbbell over bench one arm reverse wrist curl |
1155 |
brachialis |
621 |
621 |
dumbbell |
621 |
3645 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
621 |
| 621 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm reverse wrist curl.gif |
dumbbell over bench one arm reverse wrist curl |
1154 |
biceps |
621 |
621 |
dumbbell |
621 |
3645 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
621 |
| 621 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm reverse wrist curl.gif |
dumbbell over bench one arm reverse wrist curl |
1155 |
brachialis |
621 |
621 |
dumbbell |
621 |
3646 |
Repeat for the desired number of repetitions, then switch to the other arm. |
621 |
| 621 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm reverse wrist curl.gif |
dumbbell over bench one arm reverse wrist curl |
1154 |
biceps |
621 |
621 |
dumbbell |
621 |
3646 |
Repeat for the desired number of repetitions, then switch to the other arm. |
621 |
| 622 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm wrist curl.gif |
dumbbell over bench one arm wrist curl |
1157 |
shoulders |
622 |
622 |
dumbbell |
622 |
3647 |
Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down. |
622 |
| 622 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm wrist curl.gif |
dumbbell over bench one arm wrist curl |
1156 |
biceps |
622 |
622 |
dumbbell |
622 |
3647 |
Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down. |
622 |
| 622 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm wrist curl.gif |
dumbbell over bench one arm wrist curl |
1157 |
shoulders |
622 |
622 |
dumbbell |
622 |
3648 |
Rest your forearm on the bench with your wrist hanging off the edge. |
622 |
| 622 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm wrist curl.gif |
dumbbell over bench one arm wrist curl |
1156 |
biceps |
622 |
622 |
dumbbell |
622 |
3648 |
Rest your forearm on the bench with your wrist hanging off the edge. |
622 |
| 622 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm wrist curl.gif |
dumbbell over bench one arm wrist curl |
1157 |
shoulders |
622 |
622 |
dumbbell |
622 |
3649 |
Slowly curl your wrist upwards, bringing the dumbbell towards your forearm. |
622 |
| 622 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm wrist curl.gif |
dumbbell over bench one arm wrist curl |
1156 |
biceps |
622 |
622 |
dumbbell |
622 |
3649 |
Slowly curl your wrist upwards, bringing the dumbbell towards your forearm. |
622 |
| 622 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm wrist curl.gif |
dumbbell over bench one arm wrist curl |
1157 |
shoulders |
622 |
622 |
dumbbell |
622 |
3650 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
622 |
| 622 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm wrist curl.gif |
dumbbell over bench one arm wrist curl |
1156 |
biceps |
622 |
622 |
dumbbell |
622 |
3650 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
622 |
| 622 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm wrist curl.gif |
dumbbell over bench one arm wrist curl |
1157 |
shoulders |
622 |
622 |
dumbbell |
622 |
3651 |
Repeat for the desired number of repetitions, then switch to the other arm. |
622 |
| 622 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench one arm wrist curl.gif |
dumbbell over bench one arm wrist curl |
1156 |
biceps |
622 |
622 |
dumbbell |
622 |
3651 |
Repeat for the desired number of repetitions, then switch to the other arm. |
622 |
| 623 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench revers wrist curl.gif |
dumbbell over bench revers wrist curl |
1159 |
brachialis |
623 |
623 |
dumbbell |
623 |
3652 |
Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing down. |
623 |
| 623 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench revers wrist curl.gif |
dumbbell over bench revers wrist curl |
1158 |
biceps |
623 |
623 |
dumbbell |
623 |
3652 |
Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing down. |
623 |
| 623 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench revers wrist curl.gif |
dumbbell over bench revers wrist curl |
1159 |
brachialis |
623 |
623 |
dumbbell |
623 |
3653 |
Rest your forearms on the bench, allowing your wrists to hang off the edge. |
623 |
| 623 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench revers wrist curl.gif |
dumbbell over bench revers wrist curl |
1158 |
biceps |
623 |
623 |
dumbbell |
623 |
3653 |
Rest your forearms on the bench, allowing your wrists to hang off the edge. |
623 |
| 623 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench revers wrist curl.gif |
dumbbell over bench revers wrist curl |
1159 |
brachialis |
623 |
623 |
dumbbell |
623 |
3654 |
Slowly curl your wrists upward, bringing the dumbbells towards your body. |
623 |
| 623 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench revers wrist curl.gif |
dumbbell over bench revers wrist curl |
1158 |
biceps |
623 |
623 |
dumbbell |
623 |
3654 |
Slowly curl your wrists upward, bringing the dumbbells towards your body. |
623 |
| 623 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench revers wrist curl.gif |
dumbbell over bench revers wrist curl |
1159 |
brachialis |
623 |
623 |
dumbbell |
623 |
3655 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
623 |
| 623 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench revers wrist curl.gif |
dumbbell over bench revers wrist curl |
1158 |
biceps |
623 |
623 |
dumbbell |
623 |
3655 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
623 |
| 623 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench revers wrist curl.gif |
dumbbell over bench revers wrist curl |
1159 |
brachialis |
623 |
623 |
dumbbell |
623 |
3656 |
Repeat for the desired number of repetitions. |
623 |
| 623 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench revers wrist curl.gif |
dumbbell over bench revers wrist curl |
1158 |
biceps |
623 |
623 |
dumbbell |
623 |
3656 |
Repeat for the desired number of repetitions. |
623 |
| 624 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench wrist curl.gif |
dumbbell over bench wrist curl |
1160 |
biceps |
624 |
624 |
dumbbell |
624 |
3657 |
Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand. |
624 |
| 624 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench wrist curl.gif |
dumbbell over bench wrist curl |
1161 |
brachialis |
624 |
624 |
dumbbell |
624 |
3657 |
Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand. |
624 |
| 624 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench wrist curl.gif |
dumbbell over bench wrist curl |
1160 |
biceps |
624 |
624 |
dumbbell |
624 |
3658 |
Allow your wrists to hang over the edge of the bench. |
624 |
| 624 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench wrist curl.gif |
dumbbell over bench wrist curl |
1161 |
brachialis |
624 |
624 |
dumbbell |
624 |
3658 |
Allow your wrists to hang over the edge of the bench. |
624 |
| 624 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench wrist curl.gif |
dumbbell over bench wrist curl |
1160 |
biceps |
624 |
624 |
dumbbell |
624 |
3659 |
Slowly curl your wrists upward, squeezing your forearms at the top of the movement. |
624 |
| 624 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench wrist curl.gif |
dumbbell over bench wrist curl |
1161 |
brachialis |
624 |
624 |
dumbbell |
624 |
3659 |
Slowly curl your wrists upward, squeezing your forearms at the top of the movement. |
624 |
| 624 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench wrist curl.gif |
dumbbell over bench wrist curl |
1160 |
biceps |
624 |
624 |
dumbbell |
624 |
3660 |
Pause for a moment, then slowly lower your wrists back down to the starting position. |
624 |
| 624 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench wrist curl.gif |
dumbbell over bench wrist curl |
1161 |
brachialis |
624 |
624 |
dumbbell |
624 |
3660 |
Pause for a moment, then slowly lower your wrists back down to the starting position. |
624 |
| 624 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench wrist curl.gif |
dumbbell over bench wrist curl |
1160 |
biceps |
624 |
624 |
dumbbell |
624 |
3661 |
Repeat for the desired number of repetitions. |
624 |
| 624 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell over bench wrist curl.gif |
dumbbell over bench wrist curl |
1161 |
brachialis |
624 |
624 |
dumbbell |
624 |
3661 |
Repeat for the desired number of repetitions. |
624 |
| 625 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif |
dumbbell palm rotational bent over row |
1162 |
biceps |
625 |
625 |
dumbbell |
625 |
3662 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. |
625 |
| 625 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif |
dumbbell palm rotational bent over row |
1163 |
forearms |
625 |
625 |
dumbbell |
625 |
3662 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. |
625 |
| 625 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif |
dumbbell palm rotational bent over row |
1162 |
biceps |
625 |
625 |
dumbbell |
625 |
3663 |
Bend forward at the hips, keeping your back straight and your knees slightly bent. |
625 |
| 625 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif |
dumbbell palm rotational bent over row |
1163 |
forearms |
625 |
625 |
dumbbell |
625 |
3663 |
Bend forward at the hips, keeping your back straight and your knees slightly bent. |
625 |
| 625 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif |
dumbbell palm rotational bent over row |
1162 |
biceps |
625 |
625 |
dumbbell |
625 |
3664 |
Let your arms hang straight down, palms facing your body. |
625 |
| 625 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif |
dumbbell palm rotational bent over row |
1163 |
forearms |
625 |
625 |
dumbbell |
625 |
3664 |
Let your arms hang straight down, palms facing your body. |
625 |
| 625 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif |
dumbbell palm rotational bent over row |
1162 |
biceps |
625 |
625 |
dumbbell |
625 |
3665 |
Engage your core and pull the dumbbells up towards your chest, keeping your elbows close to your body. |
625 |
| 625 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif |
dumbbell palm rotational bent over row |
1163 |
forearms |
625 |
625 |
dumbbell |
625 |
3665 |
Engage your core and pull the dumbbells up towards your chest, keeping your elbows close to your body. |
625 |
| 625 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif |
dumbbell palm rotational bent over row |
1162 |
biceps |
625 |
625 |
dumbbell |
625 |
3666 |
As you pull the dumbbells up, rotate your palms so they face away from your body. |
625 |
| 625 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif |
dumbbell palm rotational bent over row |
1163 |
forearms |
625 |
625 |
dumbbell |
625 |
3666 |
As you pull the dumbbells up, rotate your palms so they face away from your body. |
625 |
| 625 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif |
dumbbell palm rotational bent over row |
1162 |
biceps |
625 |
625 |
dumbbell |
625 |
3667 |
Squeeze your shoulder blades together at the top of the movement. |
625 |
| 625 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif |
dumbbell palm rotational bent over row |
1163 |
forearms |
625 |
625 |
dumbbell |
625 |
3667 |
Squeeze your shoulder blades together at the top of the movement. |
625 |
| 625 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif |
dumbbell palm rotational bent over row |
1162 |
biceps |
625 |
625 |
dumbbell |
625 |
3668 |
Slowly lower the dumbbells back down to the starting position, rotating your palms back to the starting position. |
625 |
| 625 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif |
dumbbell palm rotational bent over row |
1163 |
forearms |
625 |
625 |
dumbbell |
625 |
3668 |
Slowly lower the dumbbells back down to the starting position, rotating your palms back to the starting position. |
625 |
| 625 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif |
dumbbell palm rotational bent over row |
1162 |
biceps |
625 |
625 |
dumbbell |
625 |
3669 |
Repeat for the desired number of repetitions. |
625 |
| 625 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palm rotational bent over row.gif |
dumbbell palm rotational bent over row |
1163 |
forearms |
625 |
625 |
dumbbell |
625 |
3669 |
Repeat for the desired number of repetitions. |
625 |
| 626 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif |
dumbbell palms in incline bench press |
1165 |
shoulders |
626 |
626 |
dumbbell |
626 |
3670 |
Set up an incline bench at a 45-degree angle. |
626 |
| 626 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif |
dumbbell palms in incline bench press |
1164 |
chest |
626 |
626 |
dumbbell |
626 |
3670 |
Set up an incline bench at a 45-degree angle. |
626 |
| 626 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif |
dumbbell palms in incline bench press |
1165 |
shoulders |
626 |
626 |
dumbbell |
626 |
3671 |
Sit on the bench with your back against the backrest and feet flat on the ground. |
626 |
| 626 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif |
dumbbell palms in incline bench press |
1164 |
chest |
626 |
626 |
dumbbell |
626 |
3671 |
Sit on the bench with your back against the backrest and feet flat on the ground. |
626 |
| 626 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif |
dumbbell palms in incline bench press |
1165 |
shoulders |
626 |
626 |
dumbbell |
626 |
3672 |
Hold a dumbbell in each hand with an overhand grip, palms facing inwards. |
626 |
| 626 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif |
dumbbell palms in incline bench press |
1164 |
chest |
626 |
626 |
dumbbell |
626 |
3672 |
Hold a dumbbell in each hand with an overhand grip, palms facing inwards. |
626 |
| 626 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif |
dumbbell palms in incline bench press |
1165 |
shoulders |
626 |
626 |
dumbbell |
626 |
3673 |
Extend your arms straight up above your chest, keeping a slight bend in your elbows. |
626 |
| 626 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif |
dumbbell palms in incline bench press |
1164 |
chest |
626 |
626 |
dumbbell |
626 |
3673 |
Extend your arms straight up above your chest, keeping a slight bend in your elbows. |
626 |
| 626 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif |
dumbbell palms in incline bench press |
1165 |
shoulders |
626 |
626 |
dumbbell |
626 |
3674 |
Lower the dumbbells slowly towards your shoulders, keeping your elbows close to your body. |
626 |
| 626 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif |
dumbbell palms in incline bench press |
1164 |
chest |
626 |
626 |
dumbbell |
626 |
3674 |
Lower the dumbbells slowly towards your shoulders, keeping your elbows close to your body. |
626 |
| 626 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif |
dumbbell palms in incline bench press |
1165 |
shoulders |
626 |
626 |
dumbbell |
626 |
3675 |
Pause for a moment at the bottom, then press the dumbbells back up to the starting position. |
626 |
| 626 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif |
dumbbell palms in incline bench press |
1164 |
chest |
626 |
626 |
dumbbell |
626 |
3675 |
Pause for a moment at the bottom, then press the dumbbells back up to the starting position. |
626 |
| 626 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif |
dumbbell palms in incline bench press |
1165 |
shoulders |
626 |
626 |
dumbbell |
626 |
3676 |
Repeat for the desired number of repetitions. |
626 |
| 626 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell palms in incline bench press.gif |
dumbbell palms in incline bench press |
1164 |
chest |
626 |
626 |
dumbbell |
626 |
3676 |
Repeat for the desired number of repetitions. |
626 |
| 627 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell peacher hammer curl.gif |
dumbbell peacher hammer curl |
1166 |
forearms |
627 |
627 |
dumbbell |
627 |
3677 |
Stand up straight with a dumbbell in each hand, palms facing your torso. |
627 |
| 627 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell peacher hammer curl.gif |
dumbbell peacher hammer curl |
1166 |
forearms |
627 |
627 |
dumbbell |
627 |
3678 |
Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. |
627 |
| 627 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell peacher hammer curl.gif |
dumbbell peacher hammer curl |
1166 |
forearms |
627 |
627 |
dumbbell |
627 |
3679 |
This will be your starting position. |
627 |
| 627 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell peacher hammer curl.gif |
dumbbell peacher hammer curl |
1166 |
forearms |
627 |
627 |
dumbbell |
627 |
3680 |
Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. |
627 |
| 627 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell peacher hammer curl.gif |
dumbbell peacher hammer curl |
1166 |
forearms |
627 |
627 |
dumbbell |
627 |
3681 |
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. |
627 |
| 627 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell peacher hammer curl.gif |
dumbbell peacher hammer curl |
1166 |
forearms |
627 |
627 |
dumbbell |
627 |
3682 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
627 |
| 627 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell peacher hammer curl.gif |
dumbbell peacher hammer curl |
1166 |
forearms |
627 |
627 |
dumbbell |
627 |
3683 |
Then, inhale and slowly begin to lower the dumbbells back to the starting position. |
627 |
| 627 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell peacher hammer curl.gif |
dumbbell peacher hammer curl |
1166 |
forearms |
627 |
627 |
dumbbell |
627 |
3684 |
Repeat for the recommended amount of repetitions. |
627 |
| 628 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif |
dumbbell plyo squat |
1167 |
quadriceps |
628 |
628 |
dumbbell |
628 |
3685 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. |
628 |
| 628 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif |
dumbbell plyo squat |
1168 |
hamstrings |
628 |
628 |
dumbbell |
628 |
3685 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. |
628 |
| 628 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif |
dumbbell plyo squat |
1169 |
calves |
628 |
628 |
dumbbell |
628 |
3685 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. |
628 |
| 628 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif |
dumbbell plyo squat |
1167 |
quadriceps |
628 |
628 |
dumbbell |
628 |
3686 |
Lower your body into a squat position by bending your knees and pushing your hips back. |
628 |
| 628 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif |
dumbbell plyo squat |
1168 |
hamstrings |
628 |
628 |
dumbbell |
628 |
3686 |
Lower your body into a squat position by bending your knees and pushing your hips back. |
628 |
| 628 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif |
dumbbell plyo squat |
1169 |
calves |
628 |
628 |
dumbbell |
628 |
3686 |
Lower your body into a squat position by bending your knees and pushing your hips back. |
628 |
| 628 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif |
dumbbell plyo squat |
1167 |
quadriceps |
628 |
628 |
dumbbell |
628 |
3687 |
As you reach the bottom of the squat, explode upward, jumping off the ground. |
628 |
| 628 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif |
dumbbell plyo squat |
1168 |
hamstrings |
628 |
628 |
dumbbell |
628 |
3687 |
As you reach the bottom of the squat, explode upward, jumping off the ground. |
628 |
| 628 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif |
dumbbell plyo squat |
1169 |
calves |
628 |
628 |
dumbbell |
628 |
3687 |
As you reach the bottom of the squat, explode upward, jumping off the ground. |
628 |
| 628 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif |
dumbbell plyo squat |
1167 |
quadriceps |
628 |
628 |
dumbbell |
628 |
3688 |
While in the air, quickly switch the position of your feet, landing with your opposite foot forward. |
628 |
| 628 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif |
dumbbell plyo squat |
1168 |
hamstrings |
628 |
628 |
dumbbell |
628 |
3688 |
While in the air, quickly switch the position of your feet, landing with your opposite foot forward. |
628 |
| 628 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif |
dumbbell plyo squat |
1169 |
calves |
628 |
628 |
dumbbell |
628 |
3688 |
While in the air, quickly switch the position of your feet, landing with your opposite foot forward. |
628 |
| 628 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif |
dumbbell plyo squat |
1167 |
quadriceps |
628 |
628 |
dumbbell |
628 |
3689 |
Immediately lower your body back into a squat position and repeat the jump, switching your feet again. |
628 |
| 628 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif |
dumbbell plyo squat |
1168 |
hamstrings |
628 |
628 |
dumbbell |
628 |
3689 |
Immediately lower your body back into a squat position and repeat the jump, switching your feet again. |
628 |
| 628 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif |
dumbbell plyo squat |
1169 |
calves |
628 |
628 |
dumbbell |
628 |
3689 |
Immediately lower your body back into a squat position and repeat the jump, switching your feet again. |
628 |
| 628 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif |
dumbbell plyo squat |
1167 |
quadriceps |
628 |
628 |
dumbbell |
628 |
3690 |
Continue alternating the position of your feet with each jump for the desired number of repetitions. |
628 |
| 628 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif |
dumbbell plyo squat |
1168 |
hamstrings |
628 |
628 |
dumbbell |
628 |
3690 |
Continue alternating the position of your feet with each jump for the desired number of repetitions. |
628 |
| 628 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell plyo squat.gif |
dumbbell plyo squat |
1169 |
calves |
628 |
628 |
dumbbell |
628 |
3690 |
Continue alternating the position of your feet with each jump for the desired number of repetitions. |
628 |
| 629 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl.gif |
dumbbell preacher curl |
1170 |
forearms |
629 |
629 |
dumbbell |
629 |
3691 |
Sit on a preacher curl bench with your upper arms resting on the pad and your chest against it. |
629 |
| 629 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl.gif |
dumbbell preacher curl |
1170 |
forearms |
629 |
629 |
dumbbell |
629 |
3692 |
Hold a dumbbell in each hand with your palms facing up and your arms fully extended. |
629 |
| 629 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl.gif |
dumbbell preacher curl |
1170 |
forearms |
629 |
629 |
dumbbell |
629 |
3693 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
629 |
| 629 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl.gif |
dumbbell preacher curl |
1170 |
forearms |
629 |
629 |
dumbbell |
629 |
3694 |
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. |
629 |
| 629 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl.gif |
dumbbell preacher curl |
1170 |
forearms |
629 |
629 |
dumbbell |
629 |
3695 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
629 |
| 629 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl.gif |
dumbbell preacher curl |
1170 |
forearms |
629 |
629 |
dumbbell |
629 |
3696 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
629 |
| 629 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl.gif |
dumbbell preacher curl |
1170 |
forearms |
629 |
629 |
dumbbell |
629 |
3697 |
Repeat for the desired number of repetitions. |
629 |
| 630 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl over exercise ball.gif |
dumbbell preacher curl over exercise ball |
1171 |
forearms |
630 |
630 |
dumbbell |
630 |
3698 |
Sit on an exercise ball with your feet flat on the ground and your back straight. |
630 |
| 630 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl over exercise ball.gif |
dumbbell preacher curl over exercise ball |
1171 |
forearms |
630 |
630 |
dumbbell |
630 |
3699 |
Hold a dumbbell in one hand with an underhand grip, resting your elbow on the exercise ball. |
630 |
| 630 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl over exercise ball.gif |
dumbbell preacher curl over exercise ball |
1171 |
forearms |
630 |
630 |
dumbbell |
630 |
3700 |
Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder. |
630 |
| 630 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl over exercise ball.gif |
dumbbell preacher curl over exercise ball |
1171 |
forearms |
630 |
630 |
dumbbell |
630 |
3701 |
Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position. |
630 |
| 630 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell preacher curl over exercise ball.gif |
dumbbell preacher curl over exercise ball |
1171 |
forearms |
630 |
630 |
dumbbell |
630 |
3702 |
Repeat for the desired number of repetitions, then switch arms. |
630 |
| 631 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif |
dumbbell press on exercise ball |
1172 |
shoulders |
631 |
631 |
dumbbell |
631 |
3703 |
Sit on an exercise ball with your feet flat on the ground and dumbbells in each hand, resting on your thighs. |
631 |
| 631 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif |
dumbbell press on exercise ball |
1173 |
triceps |
631 |
631 |
dumbbell |
631 |
3703 |
Sit on an exercise ball with your feet flat on the ground and dumbbells in each hand, resting on your thighs. |
631 |
| 631 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif |
dumbbell press on exercise ball |
1172 |
shoulders |
631 |
631 |
dumbbell |
631 |
3704 |
Slowly walk your feet forward, rolling the exercise ball until your lower back is supported on the ball and your knees are at a 90-degree angle. |
631 |
| 631 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif |
dumbbell press on exercise ball |
1173 |
triceps |
631 |
631 |
dumbbell |
631 |
3704 |
Slowly walk your feet forward, rolling the exercise ball until your lower back is supported on the ball and your knees are at a 90-degree angle. |
631 |
| 631 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif |
dumbbell press on exercise ball |
1172 |
shoulders |
631 |
631 |
dumbbell |
631 |
3705 |
Raise the dumbbells to shoulder height, palms facing forward. |
631 |
| 631 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif |
dumbbell press on exercise ball |
1173 |
triceps |
631 |
631 |
dumbbell |
631 |
3705 |
Raise the dumbbells to shoulder height, palms facing forward. |
631 |
| 631 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif |
dumbbell press on exercise ball |
1172 |
shoulders |
631 |
631 |
dumbbell |
631 |
3706 |
Press the dumbbells upward until your arms are fully extended. |
631 |
| 631 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif |
dumbbell press on exercise ball |
1173 |
triceps |
631 |
631 |
dumbbell |
631 |
3706 |
Press the dumbbells upward until your arms are fully extended. |
631 |
| 631 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif |
dumbbell press on exercise ball |
1172 |
shoulders |
631 |
631 |
dumbbell |
631 |
3707 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
631 |
| 631 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif |
dumbbell press on exercise ball |
1173 |
triceps |
631 |
631 |
dumbbell |
631 |
3707 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
631 |
| 631 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif |
dumbbell press on exercise ball |
1172 |
shoulders |
631 |
631 |
dumbbell |
631 |
3708 |
Repeat for the desired number of repetitions. |
631 |
| 631 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell press on exercise ball.gif |
dumbbell press on exercise ball |
1173 |
triceps |
631 |
631 |
dumbbell |
631 |
3708 |
Repeat for the desired number of repetitions. |
631 |
| 632 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pronate-grip triceps extension.gif |
dumbbell pronate-grip triceps extension |
1174 |
forearms |
632 |
632 |
dumbbell |
632 |
3709 |
Sit on a bench or chair with your back straight and feet flat on the ground. |
632 |
| 632 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pronate-grip triceps extension.gif |
dumbbell pronate-grip triceps extension |
1174 |
forearms |
632 |
632 |
dumbbell |
632 |
3710 |
Hold a dumbbell with both hands, palms facing down, and extend your arms straight up overhead. |
632 |
| 632 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pronate-grip triceps extension.gif |
dumbbell pronate-grip triceps extension |
1174 |
forearms |
632 |
632 |
dumbbell |
632 |
3711 |
Keeping your upper arms close to your head and elbows pointing forward, slowly lower the dumbbell behind your head by bending your elbows. |
632 |
| 632 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pronate-grip triceps extension.gif |
dumbbell pronate-grip triceps extension |
1174 |
forearms |
632 |
632 |
dumbbell |
632 |
3712 |
Pause for a moment, then extend your arms back up to the starting position. |
632 |
| 632 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pronate-grip triceps extension.gif |
dumbbell pronate-grip triceps extension |
1174 |
forearms |
632 |
632 |
dumbbell |
632 |
3713 |
Repeat for the desired number of repetitions. |
632 |
| 633 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline curl.gif |
dumbbell prone incline curl |
1175 |
forearms |
633 |
633 |
dumbbell |
633 |
3714 |
Adjust the bench to a 45-degree incline. |
633 |
| 633 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline curl.gif |
dumbbell prone incline curl |
1175 |
forearms |
633 |
633 |
dumbbell |
633 |
3715 |
Lie face down on the bench with your chest and stomach resting against it. |
633 |
| 633 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline curl.gif |
dumbbell prone incline curl |
1175 |
forearms |
633 |
633 |
dumbbell |
633 |
3716 |
Hold a dumbbell in each hand with your palms facing down and your arms fully extended. |
633 |
| 633 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline curl.gif |
dumbbell prone incline curl |
1175 |
forearms |
633 |
633 |
dumbbell |
633 |
3717 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
633 |
| 633 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline curl.gif |
dumbbell prone incline curl |
1175 |
forearms |
633 |
633 |
dumbbell |
633 |
3718 |
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. |
633 |
| 633 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline curl.gif |
dumbbell prone incline curl |
1175 |
forearms |
633 |
633 |
dumbbell |
633 |
3719 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
633 |
| 633 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline curl.gif |
dumbbell prone incline curl |
1175 |
forearms |
633 |
633 |
dumbbell |
633 |
3720 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
633 |
| 633 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline curl.gif |
dumbbell prone incline curl |
1175 |
forearms |
633 |
633 |
dumbbell |
633 |
3721 |
Repeat for the desired number of repetitions. |
633 |
| 634 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline hammer curl.gif |
dumbbell prone incline hammer curl |
1176 |
forearms |
634 |
634 |
dumbbell |
634 |
3722 |
Adjust the bench to a 45-degree incline. |
634 |
| 634 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline hammer curl.gif |
dumbbell prone incline hammer curl |
1176 |
forearms |
634 |
634 |
dumbbell |
634 |
3723 |
Lie face down on the bench with a dumbbell in each hand, palms facing each other. |
634 |
| 634 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline hammer curl.gif |
dumbbell prone incline hammer curl |
1176 |
forearms |
634 |
634 |
dumbbell |
634 |
3724 |
Allow your arms to hang straight down towards the floor, keeping your elbows slightly bent. |
634 |
| 634 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline hammer curl.gif |
dumbbell prone incline hammer curl |
1176 |
forearms |
634 |
634 |
dumbbell |
634 |
3725 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
634 |
| 634 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline hammer curl.gif |
dumbbell prone incline hammer curl |
1176 |
forearms |
634 |
634 |
dumbbell |
634 |
3726 |
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. |
634 |
| 634 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline hammer curl.gif |
dumbbell prone incline hammer curl |
1176 |
forearms |
634 |
634 |
dumbbell |
634 |
3727 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
634 |
| 634 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline hammer curl.gif |
dumbbell prone incline hammer curl |
1176 |
forearms |
634 |
634 |
dumbbell |
634 |
3728 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
634 |
| 634 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell prone incline hammer curl.gif |
dumbbell prone incline hammer curl |
1176 |
forearms |
634 |
634 |
dumbbell |
634 |
3729 |
Repeat for the desired number of repetitions. |
634 |
| 635 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover.gif |
dumbbell pullover |
1177 |
latissimus dorsi |
635 |
635 |
dumbbell |
635 |
3730 |
Lie flat on a bench with your head at one end and your feet on the floor. |
635 |
| 635 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover.gif |
dumbbell pullover |
1178 |
triceps |
635 |
635 |
dumbbell |
635 |
3730 |
Lie flat on a bench with your head at one end and your feet on the floor. |
635 |
| 635 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover.gif |
dumbbell pullover |
1177 |
latissimus dorsi |
635 |
635 |
dumbbell |
635 |
3731 |
Hold a dumbbell with both hands and extend your arms straight above your chest. |
635 |
| 635 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover.gif |
dumbbell pullover |
1178 |
triceps |
635 |
635 |
dumbbell |
635 |
3731 |
Hold a dumbbell with both hands and extend your arms straight above your chest. |
635 |
| 635 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover.gif |
dumbbell pullover |
1177 |
latissimus dorsi |
635 |
635 |
dumbbell |
635 |
3732 |
Keeping a slight bend in your elbows, slowly lower the dumbbell behind your head until you feel a stretch in your chest and shoulders. |
635 |
| 635 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover.gif |
dumbbell pullover |
1178 |
triceps |
635 |
635 |
dumbbell |
635 |
3732 |
Keeping a slight bend in your elbows, slowly lower the dumbbell behind your head until you feel a stretch in your chest and shoulders. |
635 |
| 635 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover.gif |
dumbbell pullover |
1177 |
latissimus dorsi |
635 |
635 |
dumbbell |
635 |
3733 |
Pause for a moment, then raise the dumbbell back to the starting position. |
635 |
| 635 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover.gif |
dumbbell pullover |
1178 |
triceps |
635 |
635 |
dumbbell |
635 |
3733 |
Pause for a moment, then raise the dumbbell back to the starting position. |
635 |
| 635 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover.gif |
dumbbell pullover |
1177 |
latissimus dorsi |
635 |
635 |
dumbbell |
635 |
3734 |
Repeat for the desired number of repetitions. |
635 |
| 635 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover.gif |
dumbbell pullover |
1178 |
triceps |
635 |
635 |
dumbbell |
635 |
3734 |
Repeat for the desired number of repetitions. |
635 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1180 |
shoulders |
636 |
636 |
dumbbell |
636 |
3735 |
Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1181 |
core |
636 |
636 |
dumbbell |
636 |
3735 |
Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1179 |
triceps |
636 |
636 |
dumbbell |
636 |
3735 |
Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1180 |
shoulders |
636 |
636 |
dumbbell |
636 |
3736 |
Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1181 |
core |
636 |
636 |
dumbbell |
636 |
3736 |
Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1179 |
triceps |
636 |
636 |
dumbbell |
636 |
3736 |
Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1180 |
shoulders |
636 |
636 |
dumbbell |
636 |
3737 |
Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1181 |
core |
636 |
636 |
dumbbell |
636 |
3737 |
Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1179 |
triceps |
636 |
636 |
dumbbell |
636 |
3737 |
Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1180 |
shoulders |
636 |
636 |
dumbbell |
636 |
3738 |
Lower the dumbbell behind your head, keeping your arms straight and maintaining control. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1181 |
core |
636 |
636 |
dumbbell |
636 |
3738 |
Lower the dumbbell behind your head, keeping your arms straight and maintaining control. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1179 |
triceps |
636 |
636 |
dumbbell |
636 |
3738 |
Lower the dumbbell behind your head, keeping your arms straight and maintaining control. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1180 |
shoulders |
636 |
636 |
dumbbell |
636 |
3739 |
Pause for a moment, then raise the dumbbell back to the starting position. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1181 |
core |
636 |
636 |
dumbbell |
636 |
3739 |
Pause for a moment, then raise the dumbbell back to the starting position. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1179 |
triceps |
636 |
636 |
dumbbell |
636 |
3739 |
Pause for a moment, then raise the dumbbell back to the starting position. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1180 |
shoulders |
636 |
636 |
dumbbell |
636 |
3740 |
While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1181 |
core |
636 |
636 |
dumbbell |
636 |
3740 |
While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1179 |
triceps |
636 |
636 |
dumbbell |
636 |
3740 |
While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1180 |
shoulders |
636 |
636 |
dumbbell |
636 |
3741 |
Lower your hips back down to the starting position. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1181 |
core |
636 |
636 |
dumbbell |
636 |
3741 |
Lower your hips back down to the starting position. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1179 |
triceps |
636 |
636 |
dumbbell |
636 |
3741 |
Lower your hips back down to the starting position. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1180 |
shoulders |
636 |
636 |
dumbbell |
636 |
3742 |
Repeat for the desired number of repetitions. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1181 |
core |
636 |
636 |
dumbbell |
636 |
3742 |
Repeat for the desired number of repetitions. |
636 |
| 636 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover hip extension on exercise ball.gif |
dumbbell pullover hip extension on exercise ball |
1179 |
triceps |
636 |
636 |
dumbbell |
636 |
3742 |
Repeat for the desired number of repetitions. |
636 |
| 637 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover on exercise ball.gif |
dumbbell pullover on exercise ball |
1183 |
latissimus dorsi |
637 |
637 |
dumbbell |
637 |
3743 |
Sit on an exercise ball and hold a dumbbell with both hands above your chest, arms extended. |
637 |
| 637 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover on exercise ball.gif |
dumbbell pullover on exercise ball |
1182 |
triceps |
637 |
637 |
dumbbell |
637 |
3743 |
Sit on an exercise ball and hold a dumbbell with both hands above your chest, arms extended. |
637 |
| 637 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover on exercise ball.gif |
dumbbell pullover on exercise ball |
1183 |
latissimus dorsi |
637 |
637 |
dumbbell |
637 |
3744 |
Slowly lower the dumbbell behind your head while keeping your arms straight. |
637 |
| 637 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover on exercise ball.gif |
dumbbell pullover on exercise ball |
1182 |
triceps |
637 |
637 |
dumbbell |
637 |
3744 |
Slowly lower the dumbbell behind your head while keeping your arms straight. |
637 |
| 637 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover on exercise ball.gif |
dumbbell pullover on exercise ball |
1183 |
latissimus dorsi |
637 |
637 |
dumbbell |
637 |
3745 |
Pause for a moment, then raise the dumbbell back to the starting position. |
637 |
| 637 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover on exercise ball.gif |
dumbbell pullover on exercise ball |
1182 |
triceps |
637 |
637 |
dumbbell |
637 |
3745 |
Pause for a moment, then raise the dumbbell back to the starting position. |
637 |
| 637 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover on exercise ball.gif |
dumbbell pullover on exercise ball |
1183 |
latissimus dorsi |
637 |
637 |
dumbbell |
637 |
3746 |
Repeat for the desired number of repetitions. |
637 |
| 637 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell pullover on exercise ball.gif |
dumbbell pullover on exercise ball |
1182 |
triceps |
637 |
637 |
dumbbell |
637 |
3746 |
Repeat for the desired number of repetitions. |
637 |
| 638 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell push press.gif |
dumbbell push press |
1185 |
core |
638 |
638 |
dumbbell |
638 |
3747 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level. |
638 |
| 638 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell push press.gif |
dumbbell push press |
1184 |
triceps |
638 |
638 |
dumbbell |
638 |
3747 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level. |
638 |
| 638 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell push press.gif |
dumbbell push press |
1185 |
core |
638 |
638 |
dumbbell |
638 |
3748 |
Bend your knees slightly and dip your body down, then explosively extend your legs and press the dumbbells overhead. |
638 |
| 638 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell push press.gif |
dumbbell push press |
1184 |
triceps |
638 |
638 |
dumbbell |
638 |
3748 |
Bend your knees slightly and dip your body down, then explosively extend your legs and press the dumbbells overhead. |
638 |
| 638 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell push press.gif |
dumbbell push press |
1185 |
core |
638 |
638 |
dumbbell |
638 |
3749 |
Lock out your arms at the top of the movement, then lower the dumbbells back to shoulder level. |
638 |
| 638 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell push press.gif |
dumbbell push press |
1184 |
triceps |
638 |
638 |
dumbbell |
638 |
3749 |
Lock out your arms at the top of the movement, then lower the dumbbells back to shoulder level. |
638 |
| 638 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell push press.gif |
dumbbell push press |
1185 |
core |
638 |
638 |
dumbbell |
638 |
3750 |
Repeat for the desired number of repetitions. |
638 |
| 638 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell push press.gif |
dumbbell push press |
1184 |
triceps |
638 |
638 |
dumbbell |
638 |
3750 |
Repeat for the desired number of repetitions. |
638 |
| 639 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell raise.gif |
dumbbell raise |
1186 |
traps |
639 |
639 |
dumbbell |
639 |
3751 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body. |
639 |
| 639 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell raise.gif |
dumbbell raise |
1187 |
rhomboids |
639 |
639 |
dumbbell |
639 |
3751 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body. |
639 |
| 639 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell raise.gif |
dumbbell raise |
1186 |
traps |
639 |
639 |
dumbbell |
639 |
3752 |
Keep your back straight and engage your core. |
639 |
| 639 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell raise.gif |
dumbbell raise |
1187 |
rhomboids |
639 |
639 |
dumbbell |
639 |
3752 |
Keep your back straight and engage your core. |
639 |
| 639 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell raise.gif |
dumbbell raise |
1186 |
traps |
639 |
639 |
dumbbell |
639 |
3753 |
Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows. |
639 |
| 639 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell raise.gif |
dumbbell raise |
1187 |
rhomboids |
639 |
639 |
dumbbell |
639 |
3753 |
Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows. |
639 |
| 639 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell raise.gif |
dumbbell raise |
1186 |
traps |
639 |
639 |
dumbbell |
639 |
3754 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
639 |
| 639 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell raise.gif |
dumbbell raise |
1187 |
rhomboids |
639 |
639 |
dumbbell |
639 |
3754 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
639 |
| 639 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell raise.gif |
dumbbell raise |
1186 |
traps |
639 |
639 |
dumbbell |
639 |
3755 |
Repeat for the desired number of repetitions. |
639 |
| 639 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell raise.gif |
dumbbell raise |
1187 |
rhomboids |
639 |
639 |
dumbbell |
639 |
3755 |
Repeat for the desired number of repetitions. |
639 |
| 640 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt raise.gif |
dumbbell rear delt raise |
1188 |
trapezius |
640 |
640 |
dumbbell |
640 |
3756 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body. |
640 |
| 640 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt raise.gif |
dumbbell rear delt raise |
1189 |
rhomboids |
640 |
640 |
dumbbell |
640 |
3756 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body. |
640 |
| 640 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt raise.gif |
dumbbell rear delt raise |
1188 |
trapezius |
640 |
640 |
dumbbell |
640 |
3757 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
640 |
| 640 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt raise.gif |
dumbbell rear delt raise |
1189 |
rhomboids |
640 |
640 |
dumbbell |
640 |
3757 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
640 |
| 640 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt raise.gif |
dumbbell rear delt raise |
1188 |
trapezius |
640 |
640 |
dumbbell |
640 |
3758 |
Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor. |
640 |
| 640 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt raise.gif |
dumbbell rear delt raise |
1189 |
rhomboids |
640 |
640 |
dumbbell |
640 |
3758 |
Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor. |
640 |
| 640 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt raise.gif |
dumbbell rear delt raise |
1188 |
trapezius |
640 |
640 |
dumbbell |
640 |
3759 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
640 |
| 640 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt raise.gif |
dumbbell rear delt raise |
1189 |
rhomboids |
640 |
640 |
dumbbell |
640 |
3759 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
640 |
| 640 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt raise.gif |
dumbbell rear delt raise |
1188 |
trapezius |
640 |
640 |
dumbbell |
640 |
3760 |
Repeat for the desired number of repetitions. |
640 |
| 640 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt raise.gif |
dumbbell rear delt raise |
1189 |
rhomboids |
640 |
640 |
dumbbell |
640 |
3760 |
Repeat for the desired number of repetitions. |
640 |
| 641 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif |
dumbbell rear delt row_shoulder |
1191 |
rhomboids |
641 |
641 |
dumbbell |
641 |
3761 |
Stand with your feet shoulder-width apart and knees slightly bent. |
641 |
| 641 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif |
dumbbell rear delt row_shoulder |
1190 |
trapezius |
641 |
641 |
dumbbell |
641 |
3761 |
Stand with your feet shoulder-width apart and knees slightly bent. |
641 |
| 641 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif |
dumbbell rear delt row_shoulder |
1191 |
rhomboids |
641 |
641 |
dumbbell |
641 |
3762 |
Hold a dumbbell in each hand with your palms facing your body. |
641 |
| 641 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif |
dumbbell rear delt row_shoulder |
1190 |
trapezius |
641 |
641 |
dumbbell |
641 |
3762 |
Hold a dumbbell in each hand with your palms facing your body. |
641 |
| 641 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif |
dumbbell rear delt row_shoulder |
1191 |
rhomboids |
641 |
641 |
dumbbell |
641 |
3763 |
Bend forward at the waist, keeping your back straight and your core engaged. |
641 |
| 641 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif |
dumbbell rear delt row_shoulder |
1190 |
trapezius |
641 |
641 |
dumbbell |
641 |
3763 |
Bend forward at the waist, keeping your back straight and your core engaged. |
641 |
| 641 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif |
dumbbell rear delt row_shoulder |
1191 |
rhomboids |
641 |
641 |
dumbbell |
641 |
3764 |
Extend your arms straight down towards the floor, with a slight bend in your elbows. |
641 |
| 641 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif |
dumbbell rear delt row_shoulder |
1190 |
trapezius |
641 |
641 |
dumbbell |
641 |
3764 |
Extend your arms straight down towards the floor, with a slight bend in your elbows. |
641 |
| 641 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif |
dumbbell rear delt row_shoulder |
1191 |
rhomboids |
641 |
641 |
dumbbell |
641 |
3765 |
Raise the dumbbells out to the sides, squeezing your shoulder blades together. |
641 |
| 641 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif |
dumbbell rear delt row_shoulder |
1190 |
trapezius |
641 |
641 |
dumbbell |
641 |
3765 |
Raise the dumbbells out to the sides, squeezing your shoulder blades together. |
641 |
| 641 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif |
dumbbell rear delt row_shoulder |
1191 |
rhomboids |
641 |
641 |
dumbbell |
641 |
3766 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
641 |
| 641 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif |
dumbbell rear delt row_shoulder |
1190 |
trapezius |
641 |
641 |
dumbbell |
641 |
3766 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
641 |
| 641 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif |
dumbbell rear delt row_shoulder |
1191 |
rhomboids |
641 |
641 |
dumbbell |
641 |
3767 |
Repeat for the desired number of repetitions. |
641 |
| 641 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear delt row_shoulder.gif |
dumbbell rear delt row_shoulder |
1190 |
trapezius |
641 |
641 |
dumbbell |
641 |
3767 |
Repeat for the desired number of repetitions. |
641 |
| 642 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif |
dumbbell rear fly |
1192 |
trapezius |
642 |
642 |
dumbbell |
642 |
3768 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. |
642 |
| 642 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif |
dumbbell rear fly |
1193 |
rhomboids |
642 |
642 |
dumbbell |
642 |
3768 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. |
642 |
| 642 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif |
dumbbell rear fly |
1192 |
trapezius |
642 |
642 |
dumbbell |
642 |
3769 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
642 |
| 642 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif |
dumbbell rear fly |
1193 |
rhomboids |
642 |
642 |
dumbbell |
642 |
3769 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
642 |
| 642 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif |
dumbbell rear fly |
1192 |
trapezius |
642 |
642 |
dumbbell |
642 |
3770 |
Extend your arms straight down towards the ground, palms facing each other. |
642 |
| 642 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif |
dumbbell rear fly |
1193 |
rhomboids |
642 |
642 |
dumbbell |
642 |
3770 |
Extend your arms straight down towards the ground, palms facing each other. |
642 |
| 642 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif |
dumbbell rear fly |
1192 |
trapezius |
642 |
642 |
dumbbell |
642 |
3771 |
Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together. |
642 |
| 642 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif |
dumbbell rear fly |
1193 |
rhomboids |
642 |
642 |
dumbbell |
642 |
3771 |
Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together. |
642 |
| 642 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif |
dumbbell rear fly |
1192 |
trapezius |
642 |
642 |
dumbbell |
642 |
3772 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
642 |
| 642 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif |
dumbbell rear fly |
1193 |
rhomboids |
642 |
642 |
dumbbell |
642 |
3772 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
642 |
| 642 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif |
dumbbell rear fly |
1192 |
trapezius |
642 |
642 |
dumbbell |
642 |
3773 |
Repeat for the desired number of repetitions. |
642 |
| 642 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear fly.gif |
dumbbell rear fly |
1193 |
rhomboids |
642 |
642 |
dumbbell |
642 |
3773 |
Repeat for the desired number of repetitions. |
642 |
| 643 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise.gif |
dumbbell rear lateral raise |
1194 |
traps |
643 |
643 |
dumbbell |
643 |
3774 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body. |
643 |
| 643 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise.gif |
dumbbell rear lateral raise |
1195 |
rhomboids |
643 |
643 |
dumbbell |
643 |
3774 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body. |
643 |
| 643 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise.gif |
dumbbell rear lateral raise |
1194 |
traps |
643 |
643 |
dumbbell |
643 |
3775 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged. |
643 |
| 643 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise.gif |
dumbbell rear lateral raise |
1195 |
rhomboids |
643 |
643 |
dumbbell |
643 |
3775 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged. |
643 |
| 643 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise.gif |
dumbbell rear lateral raise |
1194 |
traps |
643 |
643 |
dumbbell |
643 |
3776 |
Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor. |
643 |
| 643 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise.gif |
dumbbell rear lateral raise |
1195 |
rhomboids |
643 |
643 |
dumbbell |
643 |
3776 |
Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor. |
643 |
| 643 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise.gif |
dumbbell rear lateral raise |
1194 |
traps |
643 |
643 |
dumbbell |
643 |
3777 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
643 |
| 643 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise.gif |
dumbbell rear lateral raise |
1195 |
rhomboids |
643 |
643 |
dumbbell |
643 |
3777 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
643 |
| 643 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise.gif |
dumbbell rear lateral raise |
1194 |
traps |
643 |
643 |
dumbbell |
643 |
3778 |
Repeat for the desired number of repetitions. |
643 |
| 643 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise.gif |
dumbbell rear lateral raise |
1195 |
rhomboids |
643 |
643 |
dumbbell |
643 |
3778 |
Repeat for the desired number of repetitions. |
643 |
| 644 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise (support head).gif |
dumbbell rear lateral raise (support head) |
1197 |
rhomboids |
644 |
644 |
dumbbell |
644 |
3779 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. |
644 |
| 644 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise (support head).gif |
dumbbell rear lateral raise (support head) |
1196 |
traps |
644 |
644 |
dumbbell |
644 |
3779 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. |
644 |
| 644 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise (support head).gif |
dumbbell rear lateral raise (support head) |
1197 |
rhomboids |
644 |
644 |
dumbbell |
644 |
3780 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
644 |
| 644 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise (support head).gif |
dumbbell rear lateral raise (support head) |
1196 |
traps |
644 |
644 |
dumbbell |
644 |
3780 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
644 |
| 644 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise (support head).gif |
dumbbell rear lateral raise (support head) |
1197 |
rhomboids |
644 |
644 |
dumbbell |
644 |
3781 |
Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground. |
644 |
| 644 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise (support head).gif |
dumbbell rear lateral raise (support head) |
1196 |
traps |
644 |
644 |
dumbbell |
644 |
3781 |
Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground. |
644 |
| 644 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise (support head).gif |
dumbbell rear lateral raise (support head) |
1197 |
rhomboids |
644 |
644 |
dumbbell |
644 |
3782 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
644 |
| 644 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise (support head).gif |
dumbbell rear lateral raise (support head) |
1196 |
traps |
644 |
644 |
dumbbell |
644 |
3782 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
644 |
| 644 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise (support head).gif |
dumbbell rear lateral raise (support head) |
1197 |
rhomboids |
644 |
644 |
dumbbell |
644 |
3783 |
Repeat for the desired number of repetitions. |
644 |
| 644 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lateral raise (support head).gif |
dumbbell rear lateral raise (support head) |
1196 |
traps |
644 |
644 |
dumbbell |
644 |
3783 |
Repeat for the desired number of repetitions. |
644 |
| 645 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif |
dumbbell rear lunge |
1199 |
hamstrings |
645 |
645 |
dumbbell |
645 |
3784 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. |
645 |
| 645 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif |
dumbbell rear lunge |
1200 |
calves |
645 |
645 |
dumbbell |
645 |
3784 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. |
645 |
| 645 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif |
dumbbell rear lunge |
1198 |
quadriceps |
645 |
645 |
dumbbell |
645 |
3784 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. |
645 |
| 645 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif |
dumbbell rear lunge |
1199 |
hamstrings |
645 |
645 |
dumbbell |
645 |
3785 |
Take a step backward with your right foot, lowering your body into a lunge position. |
645 |
| 645 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif |
dumbbell rear lunge |
1200 |
calves |
645 |
645 |
dumbbell |
645 |
3785 |
Take a step backward with your right foot, lowering your body into a lunge position. |
645 |
| 645 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif |
dumbbell rear lunge |
1198 |
quadriceps |
645 |
645 |
dumbbell |
645 |
3785 |
Take a step backward with your right foot, lowering your body into a lunge position. |
645 |
| 645 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif |
dumbbell rear lunge |
1199 |
hamstrings |
645 |
645 |
dumbbell |
645 |
3786 |
Bend your left knee and lower your body until your left thigh is parallel to the ground. |
645 |
| 645 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif |
dumbbell rear lunge |
1200 |
calves |
645 |
645 |
dumbbell |
645 |
3786 |
Bend your left knee and lower your body until your left thigh is parallel to the ground. |
645 |
| 645 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif |
dumbbell rear lunge |
1198 |
quadriceps |
645 |
645 |
dumbbell |
645 |
3786 |
Bend your left knee and lower your body until your left thigh is parallel to the ground. |
645 |
| 645 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif |
dumbbell rear lunge |
1199 |
hamstrings |
645 |
645 |
dumbbell |
645 |
3787 |
Pause for a moment, then push through your left heel to return to the starting position. |
645 |
| 645 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif |
dumbbell rear lunge |
1200 |
calves |
645 |
645 |
dumbbell |
645 |
3787 |
Pause for a moment, then push through your left heel to return to the starting position. |
645 |
| 645 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif |
dumbbell rear lunge |
1198 |
quadriceps |
645 |
645 |
dumbbell |
645 |
3787 |
Pause for a moment, then push through your left heel to return to the starting position. |
645 |
| 645 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif |
dumbbell rear lunge |
1199 |
hamstrings |
645 |
645 |
dumbbell |
645 |
3788 |
Repeat on the other side, stepping back with your left foot. |
645 |
| 645 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif |
dumbbell rear lunge |
1200 |
calves |
645 |
645 |
dumbbell |
645 |
3788 |
Repeat on the other side, stepping back with your left foot. |
645 |
| 645 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rear lunge.gif |
dumbbell rear lunge |
1198 |
quadriceps |
645 |
645 |
dumbbell |
645 |
3788 |
Repeat on the other side, stepping back with your left foot. |
645 |
| 646 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell revers grip biceps curl.gif |
dumbbell revers grip biceps curl |
1201 |
forearms |
646 |
646 |
dumbbell |
646 |
3789 |
Stand up straight with a dumbbell in each hand, palms facing down and arms fully extended. |
646 |
| 646 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell revers grip biceps curl.gif |
dumbbell revers grip biceps curl |
1201 |
forearms |
646 |
646 |
dumbbell |
646 |
3790 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
646 |
| 646 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell revers grip biceps curl.gif |
dumbbell revers grip biceps curl |
1201 |
forearms |
646 |
646 |
dumbbell |
646 |
3791 |
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. |
646 |
| 646 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell revers grip biceps curl.gif |
dumbbell revers grip biceps curl |
1201 |
forearms |
646 |
646 |
dumbbell |
646 |
3792 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
646 |
| 646 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell revers grip biceps curl.gif |
dumbbell revers grip biceps curl |
1201 |
forearms |
646 |
646 |
dumbbell |
646 |
3793 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
646 |
| 646 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell revers grip biceps curl.gif |
dumbbell revers grip biceps curl |
1201 |
forearms |
646 |
646 |
dumbbell |
646 |
3794 |
Repeat for the desired number of repetitions. |
646 |
| 647 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif |
dumbbell reverse bench press |
1202 |
triceps |
647 |
647 |
dumbbell |
647 |
3795 |
Lie flat on a bench with your feet flat on the ground and your knees bent. |
647 |
| 647 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif |
dumbbell reverse bench press |
1203 |
shoulders |
647 |
647 |
dumbbell |
647 |
3795 |
Lie flat on a bench with your feet flat on the ground and your knees bent. |
647 |
| 647 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif |
dumbbell reverse bench press |
1202 |
triceps |
647 |
647 |
dumbbell |
647 |
3796 |
Hold a dumbbell in each hand with an overhand grip, palms facing towards your feet. |
647 |
| 647 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif |
dumbbell reverse bench press |
1203 |
shoulders |
647 |
647 |
dumbbell |
647 |
3796 |
Hold a dumbbell in each hand with an overhand grip, palms facing towards your feet. |
647 |
| 647 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif |
dumbbell reverse bench press |
1202 |
triceps |
647 |
647 |
dumbbell |
647 |
3797 |
Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows. |
647 |
| 647 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif |
dumbbell reverse bench press |
1203 |
shoulders |
647 |
647 |
dumbbell |
647 |
3797 |
Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows. |
647 |
| 647 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif |
dumbbell reverse bench press |
1202 |
triceps |
647 |
647 |
dumbbell |
647 |
3798 |
Slowly lower the dumbbells towards your chest, allowing your elbows to flare out to the sides. |
647 |
| 647 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif |
dumbbell reverse bench press |
1203 |
shoulders |
647 |
647 |
dumbbell |
647 |
3798 |
Slowly lower the dumbbells towards your chest, allowing your elbows to flare out to the sides. |
647 |
| 647 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif |
dumbbell reverse bench press |
1202 |
triceps |
647 |
647 |
dumbbell |
647 |
3799 |
Pause for a moment at the bottom, then push the dumbbells back up to the starting position. |
647 |
| 647 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif |
dumbbell reverse bench press |
1203 |
shoulders |
647 |
647 |
dumbbell |
647 |
3799 |
Pause for a moment at the bottom, then push the dumbbells back up to the starting position. |
647 |
| 647 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif |
dumbbell reverse bench press |
1202 |
triceps |
647 |
647 |
dumbbell |
647 |
3800 |
Repeat for the desired number of repetitions. |
647 |
| 647 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse bench press.gif |
dumbbell reverse bench press |
1203 |
shoulders |
647 |
647 |
dumbbell |
647 |
3800 |
Repeat for the desired number of repetitions. |
647 |
| 648 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif |
dumbbell reverse fly |
1205 |
rhomboids |
648 |
648 |
dumbbell |
648 |
3801 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. |
648 |
| 648 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif |
dumbbell reverse fly |
1204 |
trapezius |
648 |
648 |
dumbbell |
648 |
3801 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. |
648 |
| 648 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif |
dumbbell reverse fly |
1205 |
rhomboids |
648 |
648 |
dumbbell |
648 |
3802 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
648 |
| 648 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif |
dumbbell reverse fly |
1204 |
trapezius |
648 |
648 |
dumbbell |
648 |
3802 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
648 |
| 648 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif |
dumbbell reverse fly |
1205 |
rhomboids |
648 |
648 |
dumbbell |
648 |
3803 |
Extend your arms straight down in front of you, palms facing each other. |
648 |
| 648 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif |
dumbbell reverse fly |
1204 |
trapezius |
648 |
648 |
dumbbell |
648 |
3803 |
Extend your arms straight down in front of you, palms facing each other. |
648 |
| 648 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif |
dumbbell reverse fly |
1205 |
rhomboids |
648 |
648 |
dumbbell |
648 |
3804 |
Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground. |
648 |
| 648 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif |
dumbbell reverse fly |
1204 |
trapezius |
648 |
648 |
dumbbell |
648 |
3804 |
Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground. |
648 |
| 648 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif |
dumbbell reverse fly |
1205 |
rhomboids |
648 |
648 |
dumbbell |
648 |
3805 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
648 |
| 648 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif |
dumbbell reverse fly |
1204 |
trapezius |
648 |
648 |
dumbbell |
648 |
3805 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
648 |
| 648 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif |
dumbbell reverse fly |
1205 |
rhomboids |
648 |
648 |
dumbbell |
648 |
3806 |
Repeat for the desired number of repetitions. |
648 |
| 648 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse fly.gif |
dumbbell reverse fly |
1204 |
trapezius |
648 |
648 |
dumbbell |
648 |
3806 |
Repeat for the desired number of repetitions. |
648 |
| 649 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif |
dumbbell reverse grip incline bench one arm row |
1206 |
biceps |
649 |
649 |
dumbbell |
649 |
3807 |
Set up an incline bench at a 45-degree angle. |
649 |
| 649 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif |
dumbbell reverse grip incline bench one arm row |
1207 |
shoulders |
649 |
649 |
dumbbell |
649 |
3807 |
Set up an incline bench at a 45-degree angle. |
649 |
| 649 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif |
dumbbell reverse grip incline bench one arm row |
1206 |
biceps |
649 |
649 |
dumbbell |
649 |
3808 |
Place a dumbbell on the floor next to the bench. |
649 |
| 649 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif |
dumbbell reverse grip incline bench one arm row |
1207 |
shoulders |
649 |
649 |
dumbbell |
649 |
3808 |
Place a dumbbell on the floor next to the bench. |
649 |
| 649 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif |
dumbbell reverse grip incline bench one arm row |
1206 |
biceps |
649 |
649 |
dumbbell |
649 |
3809 |
Stand facing the bench with your feet shoulder-width apart. |
649 |
| 649 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif |
dumbbell reverse grip incline bench one arm row |
1207 |
shoulders |
649 |
649 |
dumbbell |
649 |
3809 |
Stand facing the bench with your feet shoulder-width apart. |
649 |
| 649 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif |
dumbbell reverse grip incline bench one arm row |
1206 |
biceps |
649 |
649 |
dumbbell |
649 |
3810 |
Bend at the waist and place your left knee and left hand on the bench for support. |
649 |
| 649 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif |
dumbbell reverse grip incline bench one arm row |
1207 |
shoulders |
649 |
649 |
dumbbell |
649 |
3810 |
Bend at the waist and place your left knee and left hand on the bench for support. |
649 |
| 649 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif |
dumbbell reverse grip incline bench one arm row |
1206 |
biceps |
649 |
649 |
dumbbell |
649 |
3811 |
Pick up the dumbbell with your right hand using a reverse grip (palm facing down). |
649 |
| 649 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif |
dumbbell reverse grip incline bench one arm row |
1207 |
shoulders |
649 |
649 |
dumbbell |
649 |
3811 |
Pick up the dumbbell with your right hand using a reverse grip (palm facing down). |
649 |
| 649 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif |
dumbbell reverse grip incline bench one arm row |
1206 |
biceps |
649 |
649 |
dumbbell |
649 |
3812 |
Keep your back straight and your core engaged. |
649 |
| 649 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif |
dumbbell reverse grip incline bench one arm row |
1207 |
shoulders |
649 |
649 |
dumbbell |
649 |
3812 |
Keep your back straight and your core engaged. |
649 |
| 649 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif |
dumbbell reverse grip incline bench one arm row |
1206 |
biceps |
649 |
649 |
dumbbell |
649 |
3813 |
Pull the dumbbell up towards your chest, keeping your elbow close to your body. |
649 |
| 649 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif |
dumbbell reverse grip incline bench one arm row |
1207 |
shoulders |
649 |
649 |
dumbbell |
649 |
3813 |
Pull the dumbbell up towards your chest, keeping your elbow close to your body. |
649 |
| 649 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif |
dumbbell reverse grip incline bench one arm row |
1206 |
biceps |
649 |
649 |
dumbbell |
649 |
3814 |
Squeeze your back muscles at the top of the movement. |
649 |
| 649 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif |
dumbbell reverse grip incline bench one arm row |
1207 |
shoulders |
649 |
649 |
dumbbell |
649 |
3814 |
Squeeze your back muscles at the top of the movement. |
649 |
| 649 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif |
dumbbell reverse grip incline bench one arm row |
1206 |
biceps |
649 |
649 |
dumbbell |
649 |
3815 |
Lower the dumbbell back down to the starting position in a controlled manner. |
649 |
| 649 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif |
dumbbell reverse grip incline bench one arm row |
1207 |
shoulders |
649 |
649 |
dumbbell |
649 |
3815 |
Lower the dumbbell back down to the starting position in a controlled manner. |
649 |
| 649 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif |
dumbbell reverse grip incline bench one arm row |
1206 |
biceps |
649 |
649 |
dumbbell |
649 |
3816 |
Repeat for the desired number of repetitions. |
649 |
| 649 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif |
dumbbell reverse grip incline bench one arm row |
1207 |
shoulders |
649 |
649 |
dumbbell |
649 |
3816 |
Repeat for the desired number of repetitions. |
649 |
| 649 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif |
dumbbell reverse grip incline bench one arm row |
1206 |
biceps |
649 |
649 |
dumbbell |
649 |
3817 |
Switch sides and repeat the exercise with your left arm. |
649 |
| 649 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench one arm row.gif |
dumbbell reverse grip incline bench one arm row |
1207 |
shoulders |
649 |
649 |
dumbbell |
649 |
3817 |
Switch sides and repeat the exercise with your left arm. |
649 |
| 650 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif |
dumbbell reverse grip incline bench two arm row |
1208 |
biceps |
650 |
650 |
dumbbell |
650 |
3818 |
Set up an incline bench at a 45-degree angle. |
650 |
| 650 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif |
dumbbell reverse grip incline bench two arm row |
1209 |
forearms |
650 |
650 |
dumbbell |
650 |
3818 |
Set up an incline bench at a 45-degree angle. |
650 |
| 650 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif |
dumbbell reverse grip incline bench two arm row |
1208 |
biceps |
650 |
650 |
dumbbell |
650 |
3819 |
Sit on the bench with your chest against the backrest and your feet flat on the ground. |
650 |
| 650 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif |
dumbbell reverse grip incline bench two arm row |
1209 |
forearms |
650 |
650 |
dumbbell |
650 |
3819 |
Sit on the bench with your chest against the backrest and your feet flat on the ground. |
650 |
| 650 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif |
dumbbell reverse grip incline bench two arm row |
1208 |
biceps |
650 |
650 |
dumbbell |
650 |
3820 |
Hold a dumbbell in each hand with an underhand grip. |
650 |
| 650 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif |
dumbbell reverse grip incline bench two arm row |
1209 |
forearms |
650 |
650 |
dumbbell |
650 |
3820 |
Hold a dumbbell in each hand with an underhand grip. |
650 |
| 650 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif |
dumbbell reverse grip incline bench two arm row |
1208 |
biceps |
650 |
650 |
dumbbell |
650 |
3821 |
Lean forward and let your arms hang straight down, fully extended. |
650 |
| 650 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif |
dumbbell reverse grip incline bench two arm row |
1209 |
forearms |
650 |
650 |
dumbbell |
650 |
3821 |
Lean forward and let your arms hang straight down, fully extended. |
650 |
| 650 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif |
dumbbell reverse grip incline bench two arm row |
1208 |
biceps |
650 |
650 |
dumbbell |
650 |
3822 |
Pull the dumbbells up towards your chest, squeezing your shoulder blades together. |
650 |
| 650 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif |
dumbbell reverse grip incline bench two arm row |
1209 |
forearms |
650 |
650 |
dumbbell |
650 |
3822 |
Pull the dumbbells up towards your chest, squeezing your shoulder blades together. |
650 |
| 650 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif |
dumbbell reverse grip incline bench two arm row |
1208 |
biceps |
650 |
650 |
dumbbell |
650 |
3823 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
650 |
| 650 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif |
dumbbell reverse grip incline bench two arm row |
1209 |
forearms |
650 |
650 |
dumbbell |
650 |
3823 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
650 |
| 650 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif |
dumbbell reverse grip incline bench two arm row |
1208 |
biceps |
650 |
650 |
dumbbell |
650 |
3824 |
Repeat for the desired number of repetitions. |
650 |
| 650 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip incline bench two arm row.gif |
dumbbell reverse grip incline bench two arm row |
1209 |
forearms |
650 |
650 |
dumbbell |
650 |
3824 |
Repeat for the desired number of repetitions. |
650 |
| 651 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif |
dumbbell reverse grip row (female) |
1211 |
forearms |
651 |
651 |
dumbbell |
651 |
3825 |
Stand with your feet shoulder-width apart and knees slightly bent. |
651 |
| 651 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif |
dumbbell reverse grip row (female) |
1210 |
biceps |
651 |
651 |
dumbbell |
651 |
3825 |
Stand with your feet shoulder-width apart and knees slightly bent. |
651 |
| 651 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif |
dumbbell reverse grip row (female) |
1211 |
forearms |
651 |
651 |
dumbbell |
651 |
3826 |
Hold a dumbbell in each hand with an overhand grip, palms facing your body. |
651 |
| 651 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif |
dumbbell reverse grip row (female) |
1210 |
biceps |
651 |
651 |
dumbbell |
651 |
3826 |
Hold a dumbbell in each hand with an overhand grip, palms facing your body. |
651 |
| 651 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif |
dumbbell reverse grip row (female) |
1211 |
forearms |
651 |
651 |
dumbbell |
651 |
3827 |
Bend forward at the waist, keeping your back straight and your core engaged. |
651 |
| 651 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif |
dumbbell reverse grip row (female) |
1210 |
biceps |
651 |
651 |
dumbbell |
651 |
3827 |
Bend forward at the waist, keeping your back straight and your core engaged. |
651 |
| 651 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif |
dumbbell reverse grip row (female) |
1211 |
forearms |
651 |
651 |
dumbbell |
651 |
3828 |
Let your arms hang straight down, fully extended, with a slight bend in your elbows. |
651 |
| 651 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif |
dumbbell reverse grip row (female) |
1210 |
biceps |
651 |
651 |
dumbbell |
651 |
3828 |
Let your arms hang straight down, fully extended, with a slight bend in your elbows. |
651 |
| 651 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif |
dumbbell reverse grip row (female) |
1211 |
forearms |
651 |
651 |
dumbbell |
651 |
3829 |
Pull the dumbbells up towards your chest, squeezing your shoulder blades together. |
651 |
| 651 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif |
dumbbell reverse grip row (female) |
1210 |
biceps |
651 |
651 |
dumbbell |
651 |
3829 |
Pull the dumbbells up towards your chest, squeezing your shoulder blades together. |
651 |
| 651 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif |
dumbbell reverse grip row (female) |
1211 |
forearms |
651 |
651 |
dumbbell |
651 |
3830 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
651 |
| 651 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif |
dumbbell reverse grip row (female) |
1210 |
biceps |
651 |
651 |
dumbbell |
651 |
3830 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
651 |
| 651 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif |
dumbbell reverse grip row (female) |
1211 |
forearms |
651 |
651 |
dumbbell |
651 |
3831 |
Repeat for the desired number of repetitions. |
651 |
| 651 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse grip row (female).gif |
dumbbell reverse grip row (female) |
1210 |
biceps |
651 |
651 |
dumbbell |
651 |
3831 |
Repeat for the desired number of repetitions. |
651 |
| 652 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse preacher curl.gif |
dumbbell reverse preacher curl |
1212 |
forearms |
652 |
652 |
dumbbell |
652 |
3832 |
Sit on a preacher bench with your upper arms resting on the pad and your chest against the support. |
652 |
| 652 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse preacher curl.gif |
dumbbell reverse preacher curl |
1212 |
forearms |
652 |
652 |
dumbbell |
652 |
3833 |
Hold a dumbbell in each hand with an underhand grip, palms facing up. |
652 |
| 652 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse preacher curl.gif |
dumbbell reverse preacher curl |
1212 |
forearms |
652 |
652 |
dumbbell |
652 |
3834 |
Keeping your upper arms stationary, exhale and curl the dumbbells as you contract your biceps. |
652 |
| 652 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse preacher curl.gif |
dumbbell reverse preacher curl |
1212 |
forearms |
652 |
652 |
dumbbell |
652 |
3835 |
Continue to curl the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. |
652 |
| 652 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse preacher curl.gif |
dumbbell reverse preacher curl |
1212 |
forearms |
652 |
652 |
dumbbell |
652 |
3836 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
652 |
| 652 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse preacher curl.gif |
dumbbell reverse preacher curl |
1212 |
forearms |
652 |
652 |
dumbbell |
652 |
3837 |
Inhale and slowly lower the dumbbells back to the starting position. |
652 |
| 652 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse preacher curl.gif |
dumbbell reverse preacher curl |
1212 |
forearms |
652 |
652 |
dumbbell |
652 |
3838 |
Repeat for the desired number of repetitions. |
652 |
| 653 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse spider curl.gif |
dumbbell reverse spider curl |
1213 |
forearms |
653 |
653 |
dumbbell |
653 |
3839 |
Stand up straight with a dumbbell in each hand, palms facing your body and arms fully extended. |
653 |
| 653 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse spider curl.gif |
dumbbell reverse spider curl |
1213 |
forearms |
653 |
653 |
dumbbell |
653 |
3840 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
653 |
| 653 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse spider curl.gif |
dumbbell reverse spider curl |
1213 |
forearms |
653 |
653 |
dumbbell |
653 |
3841 |
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. |
653 |
| 653 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse spider curl.gif |
dumbbell reverse spider curl |
1213 |
forearms |
653 |
653 |
dumbbell |
653 |
3842 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
653 |
| 653 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse spider curl.gif |
dumbbell reverse spider curl |
1213 |
forearms |
653 |
653 |
dumbbell |
653 |
3843 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
653 |
| 653 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse spider curl.gif |
dumbbell reverse spider curl |
1213 |
forearms |
653 |
653 |
dumbbell |
653 |
3844 |
Repeat for the desired number of repetitions. |
653 |
| 654 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif |
dumbbell reverse wrist curl |
1214 |
biceps |
654 |
654 |
dumbbell |
654 |
3845 |
Sit on a bench or chair with your feet flat on the ground. |
654 |
| 654 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif |
dumbbell reverse wrist curl |
1215 |
brachialis |
654 |
654 |
dumbbell |
654 |
3845 |
Sit on a bench or chair with your feet flat on the ground. |
654 |
| 654 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif |
dumbbell reverse wrist curl |
1214 |
biceps |
654 |
654 |
dumbbell |
654 |
3846 |
Hold a dumbbell in each hand with an overhand grip, palms facing down. |
654 |
| 654 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif |
dumbbell reverse wrist curl |
1215 |
brachialis |
654 |
654 |
dumbbell |
654 |
3846 |
Hold a dumbbell in each hand with an overhand grip, palms facing down. |
654 |
| 654 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif |
dumbbell reverse wrist curl |
1214 |
biceps |
654 |
654 |
dumbbell |
654 |
3847 |
Rest your forearms on your thighs, allowing your wrists to hang off the edge. |
654 |
| 654 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif |
dumbbell reverse wrist curl |
1215 |
brachialis |
654 |
654 |
dumbbell |
654 |
3847 |
Rest your forearms on your thighs, allowing your wrists to hang off the edge. |
654 |
| 654 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif |
dumbbell reverse wrist curl |
1214 |
biceps |
654 |
654 |
dumbbell |
654 |
3848 |
Slowly curl your wrists upward, bringing the dumbbells towards your body. |
654 |
| 654 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif |
dumbbell reverse wrist curl |
1215 |
brachialis |
654 |
654 |
dumbbell |
654 |
3848 |
Slowly curl your wrists upward, bringing the dumbbells towards your body. |
654 |
| 654 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif |
dumbbell reverse wrist curl |
1214 |
biceps |
654 |
654 |
dumbbell |
654 |
3849 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
654 |
| 654 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif |
dumbbell reverse wrist curl |
1215 |
brachialis |
654 |
654 |
dumbbell |
654 |
3849 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
654 |
| 654 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif |
dumbbell reverse wrist curl |
1214 |
biceps |
654 |
654 |
dumbbell |
654 |
3850 |
Repeat for the desired number of repetitions. |
654 |
| 654 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell reverse wrist curl.gif |
dumbbell reverse wrist curl |
1215 |
brachialis |
654 |
654 |
dumbbell |
654 |
3850 |
Repeat for the desired number of repetitions. |
654 |
| 655 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell romanian deadlift.gif |
dumbbell romanian deadlift |
1216 |
hamstrings |
655 |
655 |
dumbbell |
655 |
3851 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. |
655 |
| 655 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell romanian deadlift.gif |
dumbbell romanian deadlift |
1217 |
lower back |
655 |
655 |
dumbbell |
655 |
3851 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. |
655 |
| 655 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell romanian deadlift.gif |
dumbbell romanian deadlift |
1216 |
hamstrings |
655 |
655 |
dumbbell |
655 |
3852 |
Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your knees to bend slightly. |
655 |
| 655 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell romanian deadlift.gif |
dumbbell romanian deadlift |
1217 |
lower back |
655 |
655 |
dumbbell |
655 |
3852 |
Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your knees to bend slightly. |
655 |
| 655 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell romanian deadlift.gif |
dumbbell romanian deadlift |
1216 |
hamstrings |
655 |
655 |
dumbbell |
655 |
3853 |
Lower the dumbbells until you feel a stretch in your hamstrings, then push through your heels and engage your glutes to return to the starting position. |
655 |
| 655 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell romanian deadlift.gif |
dumbbell romanian deadlift |
1217 |
lower back |
655 |
655 |
dumbbell |
655 |
3853 |
Lower the dumbbells until you feel a stretch in your hamstrings, then push through your heels and engage your glutes to return to the starting position. |
655 |
| 655 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell romanian deadlift.gif |
dumbbell romanian deadlift |
1216 |
hamstrings |
655 |
655 |
dumbbell |
655 |
3854 |
Repeat for the desired number of repetitions. |
655 |
| 655 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell romanian deadlift.gif |
dumbbell romanian deadlift |
1217 |
lower back |
655 |
655 |
dumbbell |
655 |
3854 |
Repeat for the desired number of repetitions. |
655 |
| 656 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif |
dumbbell rotation reverse fly |
1218 |
trapezius |
656 |
656 |
dumbbell |
656 |
3855 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards. |
656 |
| 656 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif |
dumbbell rotation reverse fly |
1219 |
rhomboids |
656 |
656 |
dumbbell |
656 |
3855 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards. |
656 |
| 656 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif |
dumbbell rotation reverse fly |
1218 |
trapezius |
656 |
656 |
dumbbell |
656 |
3856 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. |
656 |
| 656 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif |
dumbbell rotation reverse fly |
1219 |
rhomboids |
656 |
656 |
dumbbell |
656 |
3856 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. |
656 |
| 656 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif |
dumbbell rotation reverse fly |
1218 |
trapezius |
656 |
656 |
dumbbell |
656 |
3857 |
Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor. |
656 |
| 656 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif |
dumbbell rotation reverse fly |
1219 |
rhomboids |
656 |
656 |
dumbbell |
656 |
3857 |
Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor. |
656 |
| 656 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif |
dumbbell rotation reverse fly |
1218 |
trapezius |
656 |
656 |
dumbbell |
656 |
3858 |
Rotate your arms so that your palms are facing downwards. |
656 |
| 656 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif |
dumbbell rotation reverse fly |
1219 |
rhomboids |
656 |
656 |
dumbbell |
656 |
3858 |
Rotate your arms so that your palms are facing downwards. |
656 |
| 656 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif |
dumbbell rotation reverse fly |
1218 |
trapezius |
656 |
656 |
dumbbell |
656 |
3859 |
Slowly lower your arms back to the starting position. |
656 |
| 656 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif |
dumbbell rotation reverse fly |
1219 |
rhomboids |
656 |
656 |
dumbbell |
656 |
3859 |
Slowly lower your arms back to the starting position. |
656 |
| 656 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif |
dumbbell rotation reverse fly |
1218 |
trapezius |
656 |
656 |
dumbbell |
656 |
3860 |
Repeat for the desired number of repetitions. |
656 |
| 656 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell rotation reverse fly.gif |
dumbbell rotation reverse fly |
1219 |
rhomboids |
656 |
656 |
dumbbell |
656 |
3860 |
Repeat for the desired number of repetitions. |
656 |
| 657 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell scott press.gif |
dumbbell scott press |
1220 |
triceps |
657 |
657 |
dumbbell |
657 |
3861 |
Sit on a bench with a dumbbell in each hand, palms facing forward. |
657 |
| 657 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell scott press.gif |
dumbbell scott press |
1221 |
chest |
657 |
657 |
dumbbell |
657 |
3861 |
Sit on a bench with a dumbbell in each hand, palms facing forward. |
657 |
| 657 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell scott press.gif |
dumbbell scott press |
1220 |
triceps |
657 |
657 |
dumbbell |
657 |
3862 |
Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward. |
657 |
| 657 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell scott press.gif |
dumbbell scott press |
1221 |
chest |
657 |
657 |
dumbbell |
657 |
3862 |
Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward. |
657 |
| 657 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell scott press.gif |
dumbbell scott press |
1220 |
triceps |
657 |
657 |
dumbbell |
657 |
3863 |
Press the dumbbells upward until your arms are fully extended. |
657 |
| 657 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell scott press.gif |
dumbbell scott press |
1221 |
chest |
657 |
657 |
dumbbell |
657 |
3863 |
Press the dumbbells upward until your arms are fully extended. |
657 |
| 657 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell scott press.gif |
dumbbell scott press |
1220 |
triceps |
657 |
657 |
dumbbell |
657 |
3864 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
657 |
| 657 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell scott press.gif |
dumbbell scott press |
1221 |
chest |
657 |
657 |
dumbbell |
657 |
3864 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
657 |
| 657 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell scott press.gif |
dumbbell scott press |
1220 |
triceps |
657 |
657 |
dumbbell |
657 |
3865 |
Repeat for the desired number of repetitions. |
657 |
| 657 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell scott press.gif |
dumbbell scott press |
1221 |
chest |
657 |
657 |
dumbbell |
657 |
3865 |
Repeat for the desired number of repetitions. |
657 |
| 658 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif |
dumbbell seated alternate front raise |
1222 |
trapezius |
658 |
658 |
dumbbell |
658 |
3866 |
Sit on a bench with your back straight and feet flat on the ground. |
658 |
| 658 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif |
dumbbell seated alternate front raise |
1223 |
biceps |
658 |
658 |
dumbbell |
658 |
3866 |
Sit on a bench with your back straight and feet flat on the ground. |
658 |
| 658 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif |
dumbbell seated alternate front raise |
1222 |
trapezius |
658 |
658 |
dumbbell |
658 |
3867 |
Hold a dumbbell in each hand with your palms facing your body and arms extended down by your sides. |
658 |
| 658 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif |
dumbbell seated alternate front raise |
1223 |
biceps |
658 |
658 |
dumbbell |
658 |
3867 |
Hold a dumbbell in each hand with your palms facing your body and arms extended down by your sides. |
658 |
| 658 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif |
dumbbell seated alternate front raise |
1222 |
trapezius |
658 |
658 |
dumbbell |
658 |
3868 |
Keeping your arms straight, raise one dumbbell in front of you until it is parallel to the ground. |
658 |
| 658 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif |
dumbbell seated alternate front raise |
1223 |
biceps |
658 |
658 |
dumbbell |
658 |
3868 |
Keeping your arms straight, raise one dumbbell in front of you until it is parallel to the ground. |
658 |
| 658 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif |
dumbbell seated alternate front raise |
1222 |
trapezius |
658 |
658 |
dumbbell |
658 |
3869 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
658 |
| 658 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif |
dumbbell seated alternate front raise |
1223 |
biceps |
658 |
658 |
dumbbell |
658 |
3869 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
658 |
| 658 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif |
dumbbell seated alternate front raise |
1222 |
trapezius |
658 |
658 |
dumbbell |
658 |
3870 |
Repeat with the other arm. |
658 |
| 658 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif |
dumbbell seated alternate front raise |
1223 |
biceps |
658 |
658 |
dumbbell |
658 |
3870 |
Repeat with the other arm. |
658 |
| 658 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif |
dumbbell seated alternate front raise |
1222 |
trapezius |
658 |
658 |
dumbbell |
658 |
3871 |
Alternate between arms for the desired number of repetitions. |
658 |
| 658 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate front raise.gif |
dumbbell seated alternate front raise |
1223 |
biceps |
658 |
658 |
dumbbell |
658 |
3871 |
Alternate between arms for the desired number of repetitions. |
658 |
| 659 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate hammer curl on exercise ball.gif |
dumbbell seated alternate hammer curl on exercise ball |
1224 |
forearms |
659 |
659 |
dumbbell |
659 |
3872 |
Sit on an exercise ball with your feet flat on the ground and your back straight. |
659 |
| 659 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate hammer curl on exercise ball.gif |
dumbbell seated alternate hammer curl on exercise ball |
1224 |
forearms |
659 |
659 |
dumbbell |
659 |
3873 |
Hold a dumbbell in each hand with your palms facing your body and your arms fully extended. |
659 |
| 659 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate hammer curl on exercise ball.gif |
dumbbell seated alternate hammer curl on exercise ball |
1224 |
forearms |
659 |
659 |
dumbbell |
659 |
3874 |
Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while keeping your palm facing your body. |
659 |
| 659 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate hammer curl on exercise ball.gif |
dumbbell seated alternate hammer curl on exercise ball |
1224 |
forearms |
659 |
659 |
dumbbell |
659 |
3875 |
Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. |
659 |
| 659 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate hammer curl on exercise ball.gif |
dumbbell seated alternate hammer curl on exercise ball |
1224 |
forearms |
659 |
659 |
dumbbell |
659 |
3876 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
659 |
| 659 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate hammer curl on exercise ball.gif |
dumbbell seated alternate hammer curl on exercise ball |
1224 |
forearms |
659 |
659 |
dumbbell |
659 |
3877 |
Inhale and slowly lower the dumbbell back to the starting position. |
659 |
| 659 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate hammer curl on exercise ball.gif |
dumbbell seated alternate hammer curl on exercise ball |
1224 |
forearms |
659 |
659 |
dumbbell |
659 |
3878 |
Repeat the movement with the opposite arm. |
659 |
| 659 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate hammer curl on exercise ball.gif |
dumbbell seated alternate hammer curl on exercise ball |
1224 |
forearms |
659 |
659 |
dumbbell |
659 |
3879 |
Continue alternating arms for the desired number of repetitions. |
659 |
| 660 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif |
dumbbell seated alternate press |
1225 |
triceps |
660 |
660 |
dumbbell |
660 |
3880 |
Sit on a bench with a dumbbell in each hand, palms facing forward. |
660 |
| 660 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif |
dumbbell seated alternate press |
1226 |
chest |
660 |
660 |
dumbbell |
660 |
3880 |
Sit on a bench with a dumbbell in each hand, palms facing forward. |
660 |
| 660 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif |
dumbbell seated alternate press |
1225 |
triceps |
660 |
660 |
dumbbell |
660 |
3881 |
Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward. |
660 |
| 660 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif |
dumbbell seated alternate press |
1226 |
chest |
660 |
660 |
dumbbell |
660 |
3881 |
Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward. |
660 |
| 660 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif |
dumbbell seated alternate press |
1225 |
triceps |
660 |
660 |
dumbbell |
660 |
3882 |
Press one dumbbell up overhead, fully extending your arm. |
660 |
| 660 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif |
dumbbell seated alternate press |
1226 |
chest |
660 |
660 |
dumbbell |
660 |
3882 |
Press one dumbbell up overhead, fully extending your arm. |
660 |
| 660 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif |
dumbbell seated alternate press |
1225 |
triceps |
660 |
660 |
dumbbell |
660 |
3883 |
Lower the dumbbell back down to shoulder height. |
660 |
| 660 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif |
dumbbell seated alternate press |
1226 |
chest |
660 |
660 |
dumbbell |
660 |
3883 |
Lower the dumbbell back down to shoulder height. |
660 |
| 660 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif |
dumbbell seated alternate press |
1225 |
triceps |
660 |
660 |
dumbbell |
660 |
3884 |
Repeat with the other arm. |
660 |
| 660 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif |
dumbbell seated alternate press |
1226 |
chest |
660 |
660 |
dumbbell |
660 |
3884 |
Repeat with the other arm. |
660 |
| 660 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif |
dumbbell seated alternate press |
1225 |
triceps |
660 |
660 |
dumbbell |
660 |
3885 |
Continue alternating arms for the desired number of repetitions. |
660 |
| 660 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate press.gif |
dumbbell seated alternate press |
1226 |
chest |
660 |
660 |
dumbbell |
660 |
3885 |
Continue alternating arms for the desired number of repetitions. |
660 |
| 661 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate shoulder.gif |
dumbbell seated alternate shoulder |
1227 |
triceps |
661 |
661 |
dumbbell |
661 |
3886 |
Sit on a bench with your back straight and feet flat on the ground. |
661 |
| 661 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate shoulder.gif |
dumbbell seated alternate shoulder |
1228 |
upper back |
661 |
661 |
dumbbell |
661 |
3886 |
Sit on a bench with your back straight and feet flat on the ground. |
661 |
| 661 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate shoulder.gif |
dumbbell seated alternate shoulder |
1227 |
triceps |
661 |
661 |
dumbbell |
661 |
3887 |
Hold a dumbbell in each hand, palms facing inwards, and raise them to shoulder height. |
661 |
| 661 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate shoulder.gif |
dumbbell seated alternate shoulder |
1228 |
upper back |
661 |
661 |
dumbbell |
661 |
3887 |
Hold a dumbbell in each hand, palms facing inwards, and raise them to shoulder height. |
661 |
| 661 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate shoulder.gif |
dumbbell seated alternate shoulder |
1227 |
triceps |
661 |
661 |
dumbbell |
661 |
3888 |
Press one dumbbell up overhead while keeping the other dumbbell at shoulder height. |
661 |
| 661 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate shoulder.gif |
dumbbell seated alternate shoulder |
1228 |
upper back |
661 |
661 |
dumbbell |
661 |
3888 |
Press one dumbbell up overhead while keeping the other dumbbell at shoulder height. |
661 |
| 661 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate shoulder.gif |
dumbbell seated alternate shoulder |
1227 |
triceps |
661 |
661 |
dumbbell |
661 |
3889 |
Lower the raised dumbbell back to shoulder height while simultaneously pressing the other dumbbell up overhead. |
661 |
| 661 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate shoulder.gif |
dumbbell seated alternate shoulder |
1228 |
upper back |
661 |
661 |
dumbbell |
661 |
3889 |
Lower the raised dumbbell back to shoulder height while simultaneously pressing the other dumbbell up overhead. |
661 |
| 661 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate shoulder.gif |
dumbbell seated alternate shoulder |
1227 |
triceps |
661 |
661 |
dumbbell |
661 |
3890 |
Continue alternating between arms for the desired number of repetitions. |
661 |
| 661 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated alternate shoulder.gif |
dumbbell seated alternate shoulder |
1228 |
upper back |
661 |
661 |
dumbbell |
661 |
3890 |
Continue alternating between arms for the desired number of repetitions. |
661 |
| 662 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bench extension.gif |
dumbbell seated bench extension |
1229 |
shoulders |
662 |
662 |
dumbbell |
662 |
3891 |
Sit on a bench with your back straight and feet flat on the ground. |
662 |
| 662 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bench extension.gif |
dumbbell seated bench extension |
1229 |
shoulders |
662 |
662 |
dumbbell |
662 |
3892 |
Hold a dumbbell with both hands and extend your arms straight up above your head. |
662 |
| 662 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bench extension.gif |
dumbbell seated bench extension |
1229 |
shoulders |
662 |
662 |
dumbbell |
662 |
3893 |
Slowly lower the dumbbell behind your head, keeping your elbows close to your ears. |
662 |
| 662 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bench extension.gif |
dumbbell seated bench extension |
1229 |
shoulders |
662 |
662 |
dumbbell |
662 |
3894 |
Pause for a moment, then raise the dumbbell back up to the starting position. |
662 |
| 662 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bench extension.gif |
dumbbell seated bench extension |
1229 |
shoulders |
662 |
662 |
dumbbell |
662 |
3895 |
Repeat for the desired number of repetitions. |
662 |
| 663 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent arm lateral raise.gif |
dumbbell seated bent arm lateral raise |
1230 |
trapezius |
663 |
663 |
dumbbell |
663 |
3896 |
Sit on a bench with your back straight and feet flat on the ground. |
663 |
| 663 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent arm lateral raise.gif |
dumbbell seated bent arm lateral raise |
1231 |
rhomboids |
663 |
663 |
dumbbell |
663 |
3896 |
Sit on a bench with your back straight and feet flat on the ground. |
663 |
| 663 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent arm lateral raise.gif |
dumbbell seated bent arm lateral raise |
1230 |
trapezius |
663 |
663 |
dumbbell |
663 |
3897 |
Hold a dumbbell in each hand with your palms facing your body and your arms bent at a 90-degree angle. |
663 |
| 663 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent arm lateral raise.gif |
dumbbell seated bent arm lateral raise |
1231 |
rhomboids |
663 |
663 |
dumbbell |
663 |
3897 |
Hold a dumbbell in each hand with your palms facing your body and your arms bent at a 90-degree angle. |
663 |
| 663 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent arm lateral raise.gif |
dumbbell seated bent arm lateral raise |
1230 |
trapezius |
663 |
663 |
dumbbell |
663 |
3898 |
Keeping your elbows bent, raise your arms out to the sides until they are parallel to the ground. |
663 |
| 663 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent arm lateral raise.gif |
dumbbell seated bent arm lateral raise |
1231 |
rhomboids |
663 |
663 |
dumbbell |
663 |
3898 |
Keeping your elbows bent, raise your arms out to the sides until they are parallel to the ground. |
663 |
| 663 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent arm lateral raise.gif |
dumbbell seated bent arm lateral raise |
1230 |
trapezius |
663 |
663 |
dumbbell |
663 |
3899 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
663 |
| 663 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent arm lateral raise.gif |
dumbbell seated bent arm lateral raise |
1231 |
rhomboids |
663 |
663 |
dumbbell |
663 |
3899 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
663 |
| 663 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent arm lateral raise.gif |
dumbbell seated bent arm lateral raise |
1230 |
trapezius |
663 |
663 |
dumbbell |
663 |
3900 |
Repeat for the desired number of repetitions. |
663 |
| 663 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent arm lateral raise.gif |
dumbbell seated bent arm lateral raise |
1231 |
rhomboids |
663 |
663 |
dumbbell |
663 |
3900 |
Repeat for the desired number of repetitions. |
663 |
| 664 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif |
dumbbell seated bent over alternate kickback |
1232 |
shoulders |
664 |
664 |
dumbbell |
664 |
3901 |
Sit on a bench with a dumbbell in each hand, palms facing inwards. |
664 |
| 664 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif |
dumbbell seated bent over alternate kickback |
1233 |
back |
664 |
664 |
dumbbell |
664 |
3901 |
Sit on a bench with a dumbbell in each hand, palms facing inwards. |
664 |
| 664 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif |
dumbbell seated bent over alternate kickback |
1232 |
shoulders |
664 |
664 |
dumbbell |
664 |
3902 |
Bend forward at the waist, keeping your back straight and parallel to the ground. |
664 |
| 664 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif |
dumbbell seated bent over alternate kickback |
1233 |
back |
664 |
664 |
dumbbell |
664 |
3902 |
Bend forward at the waist, keeping your back straight and parallel to the ground. |
664 |
| 664 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif |
dumbbell seated bent over alternate kickback |
1232 |
shoulders |
664 |
664 |
dumbbell |
664 |
3903 |
Extend one arm straight back, keeping it close to your body, until your arm is fully extended. |
664 |
| 664 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif |
dumbbell seated bent over alternate kickback |
1233 |
back |
664 |
664 |
dumbbell |
664 |
3903 |
Extend one arm straight back, keeping it close to your body, until your arm is fully extended. |
664 |
| 664 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif |
dumbbell seated bent over alternate kickback |
1232 |
shoulders |
664 |
664 |
dumbbell |
664 |
3904 |
Pause for a moment, then slowly lower the dumbbell back to the starting position. |
664 |
| 664 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif |
dumbbell seated bent over alternate kickback |
1233 |
back |
664 |
664 |
dumbbell |
664 |
3904 |
Pause for a moment, then slowly lower the dumbbell back to the starting position. |
664 |
| 664 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif |
dumbbell seated bent over alternate kickback |
1232 |
shoulders |
664 |
664 |
dumbbell |
664 |
3905 |
Repeat with the other arm. |
664 |
| 664 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif |
dumbbell seated bent over alternate kickback |
1233 |
back |
664 |
664 |
dumbbell |
664 |
3905 |
Repeat with the other arm. |
664 |
| 664 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif |
dumbbell seated bent over alternate kickback |
1232 |
shoulders |
664 |
664 |
dumbbell |
664 |
3906 |
Continue alternating arms for the desired number of repetitions. |
664 |
| 664 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over alternate kickback.gif |
dumbbell seated bent over alternate kickback |
1233 |
back |
664 |
664 |
dumbbell |
664 |
3906 |
Continue alternating arms for the desired number of repetitions. |
664 |
| 665 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over triceps extension.gif |
dumbbell seated bent over triceps extension |
1234 |
shoulders |
665 |
665 |
dumbbell |
665 |
3907 |
Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand. |
665 |
| 665 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over triceps extension.gif |
dumbbell seated bent over triceps extension |
1235 |
back |
665 |
665 |
dumbbell |
665 |
3907 |
Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand. |
665 |
| 665 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over triceps extension.gif |
dumbbell seated bent over triceps extension |
1234 |
shoulders |
665 |
665 |
dumbbell |
665 |
3908 |
Bend forward at the waist, keeping your back straight and your head up. |
665 |
| 665 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over triceps extension.gif |
dumbbell seated bent over triceps extension |
1235 |
back |
665 |
665 |
dumbbell |
665 |
3908 |
Bend forward at the waist, keeping your back straight and your head up. |
665 |
| 665 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over triceps extension.gif |
dumbbell seated bent over triceps extension |
1234 |
shoulders |
665 |
665 |
dumbbell |
665 |
3909 |
Extend your arms straight back, keeping your elbows close to your head. |
665 |
| 665 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over triceps extension.gif |
dumbbell seated bent over triceps extension |
1235 |
back |
665 |
665 |
dumbbell |
665 |
3909 |
Extend your arms straight back, keeping your elbows close to your head. |
665 |
| 665 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over triceps extension.gif |
dumbbell seated bent over triceps extension |
1234 |
shoulders |
665 |
665 |
dumbbell |
665 |
3910 |
Pause for a moment, then slowly lower the dumbbells back to the starting position. |
665 |
| 665 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over triceps extension.gif |
dumbbell seated bent over triceps extension |
1235 |
back |
665 |
665 |
dumbbell |
665 |
3910 |
Pause for a moment, then slowly lower the dumbbells back to the starting position. |
665 |
| 665 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over triceps extension.gif |
dumbbell seated bent over triceps extension |
1234 |
shoulders |
665 |
665 |
dumbbell |
665 |
3911 |
Repeat for the desired number of repetitions. |
665 |
| 665 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bent over triceps extension.gif |
dumbbell seated bent over triceps extension |
1235 |
back |
665 |
665 |
dumbbell |
665 |
3911 |
Repeat for the desired number of repetitions. |
665 |
| 666 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bicep curl.gif |
dumbbell seated bicep curl |
1236 |
forearms |
666 |
666 |
dumbbell |
666 |
3912 |
Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up. |
666 |
| 666 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bicep curl.gif |
dumbbell seated bicep curl |
1236 |
forearms |
666 |
666 |
dumbbell |
666 |
3913 |
Keep your back straight and your elbows close to your torso. |
666 |
| 666 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bicep curl.gif |
dumbbell seated bicep curl |
1236 |
forearms |
666 |
666 |
dumbbell |
666 |
3914 |
Exhale and curl the dumbbells up towards your shoulders, contracting your biceps. |
666 |
| 666 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bicep curl.gif |
dumbbell seated bicep curl |
1236 |
forearms |
666 |
666 |
dumbbell |
666 |
3915 |
Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. |
666 |
| 666 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated bicep curl.gif |
dumbbell seated bicep curl |
1236 |
forearms |
666 |
666 |
dumbbell |
666 |
3916 |
Repeat for the desired number of repetitions. |
666 |
| 667 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl (on stability ball).gif |
dumbbell seated biceps curl (on stability ball) |
1237 |
forearms |
667 |
667 |
dumbbell |
667 |
3917 |
Sit on a stability ball with your feet flat on the ground and your back straight. |
667 |
| 667 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl (on stability ball).gif |
dumbbell seated biceps curl (on stability ball) |
1237 |
forearms |
667 |
667 |
dumbbell |
667 |
3918 |
Hold a dumbbell in each hand with your palms facing forward and your arms fully extended. |
667 |
| 667 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl (on stability ball).gif |
dumbbell seated biceps curl (on stability ball) |
1237 |
forearms |
667 |
667 |
dumbbell |
667 |
3919 |
Keeping your upper arms stationary, exhale and curl the dumbbells while contracting your biceps. |
667 |
| 667 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl (on stability ball).gif |
dumbbell seated biceps curl (on stability ball) |
1237 |
forearms |
667 |
667 |
dumbbell |
667 |
3920 |
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. |
667 |
| 667 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl (on stability ball).gif |
dumbbell seated biceps curl (on stability ball) |
1237 |
forearms |
667 |
667 |
dumbbell |
667 |
3921 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
667 |
| 667 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl (on stability ball).gif |
dumbbell seated biceps curl (on stability ball) |
1237 |
forearms |
667 |
667 |
dumbbell |
667 |
3922 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
667 |
| 667 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl (on stability ball).gif |
dumbbell seated biceps curl (on stability ball) |
1237 |
forearms |
667 |
667 |
dumbbell |
667 |
3923 |
Repeat for the desired number of repetitions. |
667 |
| 668 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl to shoulder press.gif |
dumbbell seated biceps curl to shoulder press |
1238 |
shoulders |
668 |
668 |
dumbbell |
668 |
3924 |
Sit on a bench with your back straight and feet flat on the ground. |
668 |
| 668 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl to shoulder press.gif |
dumbbell seated biceps curl to shoulder press |
1238 |
shoulders |
668 |
668 |
dumbbell |
668 |
3925 |
Hold a dumbbell in each hand with your palms facing forward and arms fully extended. |
668 |
| 668 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl to shoulder press.gif |
dumbbell seated biceps curl to shoulder press |
1238 |
shoulders |
668 |
668 |
dumbbell |
668 |
3926 |
Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders. |
668 |
| 668 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl to shoulder press.gif |
dumbbell seated biceps curl to shoulder press |
1238 |
shoulders |
668 |
668 |
dumbbell |
668 |
3927 |
Once your forearms are vertical, rotate your wrists so that your palms are facing forward. |
668 |
| 668 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl to shoulder press.gif |
dumbbell seated biceps curl to shoulder press |
1238 |
shoulders |
668 |
668 |
dumbbell |
668 |
3928 |
Press the dumbbells overhead until your arms are fully extended. |
668 |
| 668 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl to shoulder press.gif |
dumbbell seated biceps curl to shoulder press |
1238 |
shoulders |
668 |
668 |
dumbbell |
668 |
3929 |
Lower the dumbbells back down to the starting position by reversing the movement. |
668 |
| 668 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated biceps curl to shoulder press.gif |
dumbbell seated biceps curl to shoulder press |
1238 |
shoulders |
668 |
668 |
dumbbell |
668 |
3930 |
Repeat for the desired number of repetitions. |
668 |
| 669 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated calf raise.gif |
dumbbell seated calf raise |
1239 |
hamstrings |
669 |
669 |
dumbbell |
669 |
3931 |
Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs. |
669 |
| 669 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated calf raise.gif |
dumbbell seated calf raise |
1239 |
hamstrings |
669 |
669 |
dumbbell |
669 |
3932 |
Place the balls of your feet on a raised surface such as a step or block, with your heels hanging off the edge. |
669 |
| 669 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated calf raise.gif |
dumbbell seated calf raise |
1239 |
hamstrings |
669 |
669 |
dumbbell |
669 |
3933 |
Hold onto the dumbbell for stability. |
669 |
| 669 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated calf raise.gif |
dumbbell seated calf raise |
1239 |
hamstrings |
669 |
669 |
dumbbell |
669 |
3934 |
Raise your heels as high as possible, lifting your body weight onto the balls of your feet. |
669 |
| 669 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated calf raise.gif |
dumbbell seated calf raise |
1239 |
hamstrings |
669 |
669 |
dumbbell |
669 |
3935 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
669 |
| 669 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated calf raise.gif |
dumbbell seated calf raise |
1239 |
hamstrings |
669 |
669 |
dumbbell |
669 |
3936 |
Repeat for the desired number of repetitions. |
669 |
| 670 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated curl.gif |
dumbbell seated curl |
1240 |
forearms |
670 |
670 |
dumbbell |
670 |
3937 |
Sit on a bench with your feet flat on the ground and a dumbbell in each hand, palms facing forward. |
670 |
| 670 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated curl.gif |
dumbbell seated curl |
1240 |
forearms |
670 |
670 |
dumbbell |
670 |
3938 |
Keep your back straight and your elbows close to your torso. |
670 |
| 670 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated curl.gif |
dumbbell seated curl |
1240 |
forearms |
670 |
670 |
dumbbell |
670 |
3939 |
Exhale and curl the dumbbells up towards your shoulders, contracting your biceps. |
670 |
| 670 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated curl.gif |
dumbbell seated curl |
1240 |
forearms |
670 |
670 |
dumbbell |
670 |
3940 |
Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. |
670 |
| 670 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated curl.gif |
dumbbell seated curl |
1240 |
forearms |
670 |
670 |
dumbbell |
670 |
3941 |
Repeat for the desired number of repetitions. |
670 |
| 671 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated front raise.gif |
dumbbell seated front raise |
1241 |
trapezius |
671 |
671 |
dumbbell |
671 |
3942 |
Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs. |
671 |
| 671 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated front raise.gif |
dumbbell seated front raise |
1242 |
biceps |
671 |
671 |
dumbbell |
671 |
3942 |
Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs. |
671 |
| 671 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated front raise.gif |
dumbbell seated front raise |
1241 |
trapezius |
671 |
671 |
dumbbell |
671 |
3943 |
Keep your back straight and core engaged. |
671 |
| 671 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated front raise.gif |
dumbbell seated front raise |
1242 |
biceps |
671 |
671 |
dumbbell |
671 |
3943 |
Keep your back straight and core engaged. |
671 |
| 671 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated front raise.gif |
dumbbell seated front raise |
1241 |
trapezius |
671 |
671 |
dumbbell |
671 |
3944 |
Raise the dumbbells in front of you, with your palms facing down, until they are at shoulder level. |
671 |
| 671 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated front raise.gif |
dumbbell seated front raise |
1242 |
biceps |
671 |
671 |
dumbbell |
671 |
3944 |
Raise the dumbbells in front of you, with your palms facing down, until they are at shoulder level. |
671 |
| 671 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated front raise.gif |
dumbbell seated front raise |
1241 |
trapezius |
671 |
671 |
dumbbell |
671 |
3945 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
671 |
| 671 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated front raise.gif |
dumbbell seated front raise |
1242 |
biceps |
671 |
671 |
dumbbell |
671 |
3945 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
671 |
| 671 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated front raise.gif |
dumbbell seated front raise |
1241 |
trapezius |
671 |
671 |
dumbbell |
671 |
3946 |
Repeat for the desired number of repetitions. |
671 |
| 671 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated front raise.gif |
dumbbell seated front raise |
1242 |
biceps |
671 |
671 |
dumbbell |
671 |
3946 |
Repeat for the desired number of repetitions. |
671 |
| 672 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated hammer curl.gif |
dumbbell seated hammer curl |
1243 |
forearms |
672 |
672 |
dumbbell |
672 |
3947 |
Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended straight down. |
672 |
| 672 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated hammer curl.gif |
dumbbell seated hammer curl |
1243 |
forearms |
672 |
672 |
dumbbell |
672 |
3948 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
672 |
| 672 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated hammer curl.gif |
dumbbell seated hammer curl |
1243 |
forearms |
672 |
672 |
dumbbell |
672 |
3949 |
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. |
672 |
| 672 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated hammer curl.gif |
dumbbell seated hammer curl |
1243 |
forearms |
672 |
672 |
dumbbell |
672 |
3950 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
672 |
| 672 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated hammer curl.gif |
dumbbell seated hammer curl |
1243 |
forearms |
672 |
672 |
dumbbell |
672 |
3951 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
672 |
| 672 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated hammer curl.gif |
dumbbell seated hammer curl |
1243 |
forearms |
672 |
672 |
dumbbell |
672 |
3952 |
Repeat for the desired number of repetitions. |
672 |
| 673 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated inner biceps curl.gif |
dumbbell seated inner biceps curl |
1244 |
forearms |
673 |
673 |
dumbbell |
673 |
3953 |
Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up. |
673 |
| 673 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated inner biceps curl.gif |
dumbbell seated inner biceps curl |
1244 |
forearms |
673 |
673 |
dumbbell |
673 |
3954 |
Rest your upper arms on your thighs, allowing the dumbbells to hang down. |
673 |
| 673 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated inner biceps curl.gif |
dumbbell seated inner biceps curl |
1244 |
forearms |
673 |
673 |
dumbbell |
673 |
3955 |
Keeping your upper arms stationary, curl the dumbbells up towards your shoulders by contracting your biceps. |
673 |
| 673 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated inner biceps curl.gif |
dumbbell seated inner biceps curl |
1244 |
forearms |
673 |
673 |
dumbbell |
673 |
3956 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
673 |
| 673 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated inner biceps curl.gif |
dumbbell seated inner biceps curl |
1244 |
forearms |
673 |
673 |
dumbbell |
673 |
3957 |
Repeat for the desired number of repetitions. |
673 |
| 674 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated kickback.gif |
dumbbell seated kickback |
1245 |
shoulders |
674 |
674 |
dumbbell |
674 |
3958 |
Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand. |
674 |
| 674 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated kickback.gif |
dumbbell seated kickback |
1245 |
shoulders |
674 |
674 |
dumbbell |
674 |
3959 |
Bend your knees slightly and lean forward from your hips, keeping your back straight. |
674 |
| 674 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated kickback.gif |
dumbbell seated kickback |
1245 |
shoulders |
674 |
674 |
dumbbell |
674 |
3960 |
Bring your upper arms close to your sides and keep your elbows bent at a 90-degree angle. |
674 |
| 674 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated kickback.gif |
dumbbell seated kickback |
1245 |
shoulders |
674 |
674 |
dumbbell |
674 |
3961 |
Extend your arms straight back, squeezing your triceps at the top of the movement. |
674 |
| 674 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated kickback.gif |
dumbbell seated kickback |
1245 |
shoulders |
674 |
674 |
dumbbell |
674 |
3962 |
Pause for a moment, then slowly lower the dumbbells back to the starting position. |
674 |
| 674 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated kickback.gif |
dumbbell seated kickback |
1245 |
shoulders |
674 |
674 |
dumbbell |
674 |
3963 |
Repeat for the desired number of repetitions. |
674 |
| 675 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise.gif |
dumbbell seated lateral raise |
1246 |
traps |
675 |
675 |
dumbbell |
675 |
3964 |
Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs. |
675 |
| 675 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise.gif |
dumbbell seated lateral raise |
1247 |
upper back |
675 |
675 |
dumbbell |
675 |
3964 |
Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs. |
675 |
| 675 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise.gif |
dumbbell seated lateral raise |
1246 |
traps |
675 |
675 |
dumbbell |
675 |
3965 |
Keep your back straight and core engaged. |
675 |
| 675 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise.gif |
dumbbell seated lateral raise |
1247 |
upper back |
675 |
675 |
dumbbell |
675 |
3965 |
Keep your back straight and core engaged. |
675 |
| 675 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise.gif |
dumbbell seated lateral raise |
1246 |
traps |
675 |
675 |
dumbbell |
675 |
3966 |
Raise the dumbbells to your sides with a slight bend in your elbows, until your arms are parallel to the ground. |
675 |
| 675 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise.gif |
dumbbell seated lateral raise |
1247 |
upper back |
675 |
675 |
dumbbell |
675 |
3966 |
Raise the dumbbells to your sides with a slight bend in your elbows, until your arms are parallel to the ground. |
675 |
| 675 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise.gif |
dumbbell seated lateral raise |
1246 |
traps |
675 |
675 |
dumbbell |
675 |
3967 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
675 |
| 675 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise.gif |
dumbbell seated lateral raise |
1247 |
upper back |
675 |
675 |
dumbbell |
675 |
3967 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
675 |
| 675 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise.gif |
dumbbell seated lateral raise |
1246 |
traps |
675 |
675 |
dumbbell |
675 |
3968 |
Repeat for the desired number of repetitions. |
675 |
| 675 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise.gif |
dumbbell seated lateral raise |
1247 |
upper back |
675 |
675 |
dumbbell |
675 |
3968 |
Repeat for the desired number of repetitions. |
675 |
| 676 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise v. 2.gif |
dumbbell seated lateral raise v. 2 |
1248 |
traps |
676 |
676 |
dumbbell |
676 |
3969 |
Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs. |
676 |
| 676 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise v. 2.gif |
dumbbell seated lateral raise v. 2 |
1249 |
triceps |
676 |
676 |
dumbbell |
676 |
3969 |
Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs. |
676 |
| 676 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise v. 2.gif |
dumbbell seated lateral raise v. 2 |
1248 |
traps |
676 |
676 |
dumbbell |
676 |
3970 |
Keep your back straight and core engaged. |
676 |
| 676 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise v. 2.gif |
dumbbell seated lateral raise v. 2 |
1249 |
triceps |
676 |
676 |
dumbbell |
676 |
3970 |
Keep your back straight and core engaged. |
676 |
| 676 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise v. 2.gif |
dumbbell seated lateral raise v. 2 |
1248 |
traps |
676 |
676 |
dumbbell |
676 |
3971 |
Raise the dumbbells to your sides with a slight bend in your elbows, until your arms are parallel to the ground. |
676 |
| 676 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise v. 2.gif |
dumbbell seated lateral raise v. 2 |
1249 |
triceps |
676 |
676 |
dumbbell |
676 |
3971 |
Raise the dumbbells to your sides with a slight bend in your elbows, until your arms are parallel to the ground. |
676 |
| 676 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise v. 2.gif |
dumbbell seated lateral raise v. 2 |
1248 |
traps |
676 |
676 |
dumbbell |
676 |
3972 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
676 |
| 676 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise v. 2.gif |
dumbbell seated lateral raise v. 2 |
1249 |
triceps |
676 |
676 |
dumbbell |
676 |
3972 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
676 |
| 676 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise v. 2.gif |
dumbbell seated lateral raise v. 2 |
1248 |
traps |
676 |
676 |
dumbbell |
676 |
3973 |
Repeat for the desired number of repetitions. |
676 |
| 676 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated lateral raise v. 2.gif |
dumbbell seated lateral raise v. 2 |
1249 |
triceps |
676 |
676 |
dumbbell |
676 |
3973 |
Repeat for the desired number of repetitions. |
676 |
| 677 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated neutral wrist curl.gif |
dumbbell seated neutral wrist curl |
1250 |
forearms |
677 |
677 |
dumbbell |
677 |
3974 |
Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing each other. |
677 |
| 677 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated neutral wrist curl.gif |
dumbbell seated neutral wrist curl |
1250 |
forearms |
677 |
677 |
dumbbell |
677 |
3975 |
Rest your forearms on your thighs, allowing the dumbbells to hang down. |
677 |
| 677 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated neutral wrist curl.gif |
dumbbell seated neutral wrist curl |
1250 |
forearms |
677 |
677 |
dumbbell |
677 |
3976 |
Keeping your wrists in a neutral position, curl the dumbbells up towards your shoulders. |
677 |
| 677 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated neutral wrist curl.gif |
dumbbell seated neutral wrist curl |
1250 |
forearms |
677 |
677 |
dumbbell |
677 |
3977 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
677 |
| 677 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated neutral wrist curl.gif |
dumbbell seated neutral wrist curl |
1250 |
forearms |
677 |
677 |
dumbbell |
677 |
3978 |
Repeat for the desired number of repetitions. |
677 |
| 678 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif |
dumbbell seated one arm bicep curl on exercise ball with leg raised |
1251 |
forearms |
678 |
678 |
dumbbell |
678 |
3979 |
Sit on an exercise ball with your feet flat on the ground and your back straight. |
678 |
| 678 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif |
dumbbell seated one arm bicep curl on exercise ball with leg raised |
1252 |
shoulders |
678 |
678 |
dumbbell |
678 |
3979 |
Sit on an exercise ball with your feet flat on the ground and your back straight. |
678 |
| 678 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif |
dumbbell seated one arm bicep curl on exercise ball with leg raised |
1251 |
forearms |
678 |
678 |
dumbbell |
678 |
3980 |
Hold a dumbbell in one hand with your palm facing up and your arm fully extended. |
678 |
| 678 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif |
dumbbell seated one arm bicep curl on exercise ball with leg raised |
1252 |
shoulders |
678 |
678 |
dumbbell |
678 |
3980 |
Hold a dumbbell in one hand with your palm facing up and your arm fully extended. |
678 |
| 678 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif |
dumbbell seated one arm bicep curl on exercise ball with leg raised |
1251 |
forearms |
678 |
678 |
dumbbell |
678 |
3981 |
Place your other hand on your hip for stability. |
678 |
| 678 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif |
dumbbell seated one arm bicep curl on exercise ball with leg raised |
1252 |
shoulders |
678 |
678 |
dumbbell |
678 |
3981 |
Place your other hand on your hip for stability. |
678 |
| 678 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif |
dumbbell seated one arm bicep curl on exercise ball with leg raised |
1251 |
forearms |
678 |
678 |
dumbbell |
678 |
3982 |
Slowly curl the dumbbell towards your shoulder, keeping your upper arm stationary. |
678 |
| 678 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif |
dumbbell seated one arm bicep curl on exercise ball with leg raised |
1252 |
shoulders |
678 |
678 |
dumbbell |
678 |
3982 |
Slowly curl the dumbbell towards your shoulder, keeping your upper arm stationary. |
678 |
| 678 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif |
dumbbell seated one arm bicep curl on exercise ball with leg raised |
1251 |
forearms |
678 |
678 |
dumbbell |
678 |
3983 |
Pause for a moment at the top of the movement, squeezing your bicep. |
678 |
| 678 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif |
dumbbell seated one arm bicep curl on exercise ball with leg raised |
1252 |
shoulders |
678 |
678 |
dumbbell |
678 |
3983 |
Pause for a moment at the top of the movement, squeezing your bicep. |
678 |
| 678 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif |
dumbbell seated one arm bicep curl on exercise ball with leg raised |
1251 |
forearms |
678 |
678 |
dumbbell |
678 |
3984 |
Slowly lower the dumbbell back to the starting position. |
678 |
| 678 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif |
dumbbell seated one arm bicep curl on exercise ball with leg raised |
1252 |
shoulders |
678 |
678 |
dumbbell |
678 |
3984 |
Slowly lower the dumbbell back to the starting position. |
678 |
| 678 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif |
dumbbell seated one arm bicep curl on exercise ball with leg raised |
1251 |
forearms |
678 |
678 |
dumbbell |
678 |
3985 |
Repeat for the desired number of repetitions. |
678 |
| 678 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif |
dumbbell seated one arm bicep curl on exercise ball with leg raised |
1252 |
shoulders |
678 |
678 |
dumbbell |
678 |
3985 |
Repeat for the desired number of repetitions. |
678 |
| 678 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif |
dumbbell seated one arm bicep curl on exercise ball with leg raised |
1251 |
forearms |
678 |
678 |
dumbbell |
678 |
3986 |
Switch arms and repeat the exercise. |
678 |
| 678 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm bicep curl on exercise ball with leg raised.gif |
dumbbell seated one arm bicep curl on exercise ball with leg raised |
1252 |
shoulders |
678 |
678 |
dumbbell |
678 |
3986 |
Switch arms and repeat the exercise. |
678 |
| 679 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm kickback.gif |
dumbbell seated one arm kickback |
1253 |
shoulders |
679 |
679 |
dumbbell |
679 |
3987 |
Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand. |
679 |
| 679 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm kickback.gif |
dumbbell seated one arm kickback |
1253 |
shoulders |
679 |
679 |
dumbbell |
679 |
3988 |
Bend your torso forward at the waist, keeping your back straight and parallel to the ground. |
679 |
| 679 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm kickback.gif |
dumbbell seated one arm kickback |
1253 |
shoulders |
679 |
679 |
dumbbell |
679 |
3989 |
Extend your arm straight back, keeping your elbow close to your body. |
679 |
| 679 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm kickback.gif |
dumbbell seated one arm kickback |
1253 |
shoulders |
679 |
679 |
dumbbell |
679 |
3990 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
679 |
| 679 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm kickback.gif |
dumbbell seated one arm kickback |
1253 |
shoulders |
679 |
679 |
dumbbell |
679 |
3991 |
Repeat for the desired number of repetitions, then switch arms. |
679 |
| 680 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm rotate.gif |
dumbbell seated one arm rotate |
1254 |
shoulders |
680 |
680 |
dumbbell |
680 |
3992 |
Sit on a bench with your back straight and hold a dumbbell in one hand, resting it on your thigh. |
680 |
| 680 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm rotate.gif |
dumbbell seated one arm rotate |
1255 |
biceps |
680 |
680 |
dumbbell |
680 |
3992 |
Sit on a bench with your back straight and hold a dumbbell in one hand, resting it on your thigh. |
680 |
| 680 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm rotate.gif |
dumbbell seated one arm rotate |
1254 |
shoulders |
680 |
680 |
dumbbell |
680 |
3993 |
Raise the dumbbell up to shoulder height, keeping your elbow close to your body. |
680 |
| 680 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm rotate.gif |
dumbbell seated one arm rotate |
1255 |
biceps |
680 |
680 |
dumbbell |
680 |
3993 |
Raise the dumbbell up to shoulder height, keeping your elbow close to your body. |
680 |
| 680 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm rotate.gif |
dumbbell seated one arm rotate |
1254 |
shoulders |
680 |
680 |
dumbbell |
680 |
3994 |
Rotate your forearm outward, away from your body, while keeping your upper arm stationary. |
680 |
| 680 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm rotate.gif |
dumbbell seated one arm rotate |
1255 |
biceps |
680 |
680 |
dumbbell |
680 |
3994 |
Rotate your forearm outward, away from your body, while keeping your upper arm stationary. |
680 |
| 680 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm rotate.gif |
dumbbell seated one arm rotate |
1254 |
shoulders |
680 |
680 |
dumbbell |
680 |
3995 |
Pause for a moment at the top, then slowly rotate your forearm back to the starting position. |
680 |
| 680 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm rotate.gif |
dumbbell seated one arm rotate |
1255 |
biceps |
680 |
680 |
dumbbell |
680 |
3995 |
Pause for a moment at the top, then slowly rotate your forearm back to the starting position. |
680 |
| 680 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm rotate.gif |
dumbbell seated one arm rotate |
1254 |
shoulders |
680 |
680 |
dumbbell |
680 |
3996 |
Repeat for the desired number of repetitions, then switch to the other arm. |
680 |
| 680 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one arm rotate.gif |
dumbbell seated one arm rotate |
1255 |
biceps |
680 |
680 |
dumbbell |
680 |
3996 |
Repeat for the desired number of repetitions, then switch to the other arm. |
680 |
| 681 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif |
dumbbell seated one leg calf raise |
1256 |
hamstrings |
681 |
681 |
dumbbell |
681 |
3997 |
Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your right thigh. |
681 |
| 681 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif |
dumbbell seated one leg calf raise |
1257 |
glutes |
681 |
681 |
dumbbell |
681 |
3997 |
Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your right thigh. |
681 |
| 681 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif |
dumbbell seated one leg calf raise |
1256 |
hamstrings |
681 |
681 |
dumbbell |
681 |
3998 |
Extend your left leg straight out in front of you, keeping your foot flexed. |
681 |
| 681 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif |
dumbbell seated one leg calf raise |
1257 |
glutes |
681 |
681 |
dumbbell |
681 |
3998 |
Extend your left leg straight out in front of you, keeping your foot flexed. |
681 |
| 681 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif |
dumbbell seated one leg calf raise |
1256 |
hamstrings |
681 |
681 |
dumbbell |
681 |
3999 |
Place the ball of your right foot on an elevated surface, such as a step or weight plate. |
681 |
| 681 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif |
dumbbell seated one leg calf raise |
1257 |
glutes |
681 |
681 |
dumbbell |
681 |
3999 |
Place the ball of your right foot on an elevated surface, such as a step or weight plate. |
681 |
| 681 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif |
dumbbell seated one leg calf raise |
1256 |
hamstrings |
681 |
681 |
dumbbell |
681 |
4000 |
Using your calf muscles, raise your right heel as high as possible. |
681 |
| 681 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif |
dumbbell seated one leg calf raise |
1257 |
glutes |
681 |
681 |
dumbbell |
681 |
4000 |
Using your calf muscles, raise your right heel as high as possible. |
681 |
| 681 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif |
dumbbell seated one leg calf raise |
1256 |
hamstrings |
681 |
681 |
dumbbell |
681 |
4001 |
Pause for a moment at the top, then slowly lower your heel back down to the starting position. |
681 |
| 681 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif |
dumbbell seated one leg calf raise |
1257 |
glutes |
681 |
681 |
dumbbell |
681 |
4001 |
Pause for a moment at the top, then slowly lower your heel back down to the starting position. |
681 |
| 681 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif |
dumbbell seated one leg calf raise |
1256 |
hamstrings |
681 |
681 |
dumbbell |
681 |
4002 |
Repeat for the desired number of repetitions, then switch legs. |
681 |
| 681 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise.gif |
dumbbell seated one leg calf raise |
1257 |
glutes |
681 |
681 |
dumbbell |
681 |
4002 |
Repeat for the desired number of repetitions, then switch legs. |
681 |
| 682 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif |
dumbbell seated one leg calf raise - hammer grip |
1258 |
hamstrings |
682 |
682 |
dumbbell |
682 |
4003 |
Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs. |
682 |
| 682 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif |
dumbbell seated one leg calf raise - hammer grip |
1259 |
glutes |
682 |
682 |
dumbbell |
682 |
4003 |
Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your thighs. |
682 |
| 682 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif |
dumbbell seated one leg calf raise - hammer grip |
1258 |
hamstrings |
682 |
682 |
dumbbell |
682 |
4004 |
Place one foot on a raised surface, such as a step or block, with your heel hanging off the edge. |
682 |
| 682 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif |
dumbbell seated one leg calf raise - hammer grip |
1259 |
glutes |
682 |
682 |
dumbbell |
682 |
4004 |
Place one foot on a raised surface, such as a step or block, with your heel hanging off the edge. |
682 |
| 682 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif |
dumbbell seated one leg calf raise - hammer grip |
1258 |
hamstrings |
682 |
682 |
dumbbell |
682 |
4005 |
Hold the dumbbell with a hammer grip, meaning your palms are facing each other and your fingers are wrapped around the handle. |
682 |
| 682 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif |
dumbbell seated one leg calf raise - hammer grip |
1259 |
glutes |
682 |
682 |
dumbbell |
682 |
4005 |
Hold the dumbbell with a hammer grip, meaning your palms are facing each other and your fingers are wrapped around the handle. |
682 |
| 682 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif |
dumbbell seated one leg calf raise - hammer grip |
1258 |
hamstrings |
682 |
682 |
dumbbell |
682 |
4006 |
Keeping your core engaged and your back straight, slowly raise your heel as high as possible by pushing through the ball of your foot. |
682 |
| 682 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif |
dumbbell seated one leg calf raise - hammer grip |
1259 |
glutes |
682 |
682 |
dumbbell |
682 |
4006 |
Keeping your core engaged and your back straight, slowly raise your heel as high as possible by pushing through the ball of your foot. |
682 |
| 682 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif |
dumbbell seated one leg calf raise - hammer grip |
1258 |
hamstrings |
682 |
682 |
dumbbell |
682 |
4007 |
Pause for a moment at the top, then slowly lower your heel back down to the starting position. |
682 |
| 682 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif |
dumbbell seated one leg calf raise - hammer grip |
1259 |
glutes |
682 |
682 |
dumbbell |
682 |
4007 |
Pause for a moment at the top, then slowly lower your heel back down to the starting position. |
682 |
| 682 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif |
dumbbell seated one leg calf raise - hammer grip |
1258 |
hamstrings |
682 |
682 |
dumbbell |
682 |
4008 |
Repeat for the desired number of repetitions, then switch to the other leg. |
682 |
| 682 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - hammer grip.gif |
dumbbell seated one leg calf raise - hammer grip |
1259 |
glutes |
682 |
682 |
dumbbell |
682 |
4008 |
Repeat for the desired number of repetitions, then switch to the other leg. |
682 |
| 683 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif |
dumbbell seated one leg calf raise - palm up |
1260 |
hamstrings |
683 |
683 |
dumbbell |
683 |
4009 |
Sit on a bench or chair with your back straight and your feet flat on the ground. |
683 |
| 683 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif |
dumbbell seated one leg calf raise - palm up |
1261 |
glutes |
683 |
683 |
dumbbell |
683 |
4009 |
Sit on a bench or chair with your back straight and your feet flat on the ground. |
683 |
| 683 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif |
dumbbell seated one leg calf raise - palm up |
1260 |
hamstrings |
683 |
683 |
dumbbell |
683 |
4010 |
Hold a dumbbell in one hand and place it on top of your thigh, palm facing up. |
683 |
| 683 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif |
dumbbell seated one leg calf raise - palm up |
1261 |
glutes |
683 |
683 |
dumbbell |
683 |
4010 |
Hold a dumbbell in one hand and place it on top of your thigh, palm facing up. |
683 |
| 683 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif |
dumbbell seated one leg calf raise - palm up |
1260 |
hamstrings |
683 |
683 |
dumbbell |
683 |
4011 |
Lift one leg off the ground and extend it in front of you, keeping your knee slightly bent. |
683 |
| 683 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif |
dumbbell seated one leg calf raise - palm up |
1261 |
glutes |
683 |
683 |
dumbbell |
683 |
4011 |
Lift one leg off the ground and extend it in front of you, keeping your knee slightly bent. |
683 |
| 683 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif |
dumbbell seated one leg calf raise - palm up |
1260 |
hamstrings |
683 |
683 |
dumbbell |
683 |
4012 |
Raise your heel as high as possible by pushing through the ball of your foot. |
683 |
| 683 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif |
dumbbell seated one leg calf raise - palm up |
1261 |
glutes |
683 |
683 |
dumbbell |
683 |
4012 |
Raise your heel as high as possible by pushing through the ball of your foot. |
683 |
| 683 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif |
dumbbell seated one leg calf raise - palm up |
1260 |
hamstrings |
683 |
683 |
dumbbell |
683 |
4013 |
Pause for a moment at the top, then slowly lower your heel back down. |
683 |
| 683 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif |
dumbbell seated one leg calf raise - palm up |
1261 |
glutes |
683 |
683 |
dumbbell |
683 |
4013 |
Pause for a moment at the top, then slowly lower your heel back down. |
683 |
| 683 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif |
dumbbell seated one leg calf raise - palm up |
1260 |
hamstrings |
683 |
683 |
dumbbell |
683 |
4014 |
Repeat for the desired number of repetitions, then switch legs and repeat. |
683 |
| 683 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated one leg calf raise - palm up.gif |
dumbbell seated one leg calf raise - palm up |
1261 |
glutes |
683 |
683 |
dumbbell |
683 |
4014 |
Repeat for the desired number of repetitions, then switch legs and repeat. |
683 |
| 684 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated palms up wrist curl.gif |
dumbbell seated palms up wrist curl |
1262 |
biceps |
684 |
684 |
dumbbell |
684 |
4015 |
Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up. |
684 |
| 684 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated palms up wrist curl.gif |
dumbbell seated palms up wrist curl |
1263 |
shoulders |
684 |
684 |
dumbbell |
684 |
4015 |
Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up. |
684 |
| 684 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated palms up wrist curl.gif |
dumbbell seated palms up wrist curl |
1262 |
biceps |
684 |
684 |
dumbbell |
684 |
4016 |
Rest your forearms on your thighs, allowing your wrists to hang off the edge. |
684 |
| 684 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated palms up wrist curl.gif |
dumbbell seated palms up wrist curl |
1263 |
shoulders |
684 |
684 |
dumbbell |
684 |
4016 |
Rest your forearms on your thighs, allowing your wrists to hang off the edge. |
684 |
| 684 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated palms up wrist curl.gif |
dumbbell seated palms up wrist curl |
1262 |
biceps |
684 |
684 |
dumbbell |
684 |
4017 |
Slowly curl your wrists upward, squeezing your forearms at the top of the movement. |
684 |
| 684 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated palms up wrist curl.gif |
dumbbell seated palms up wrist curl |
1263 |
shoulders |
684 |
684 |
dumbbell |
684 |
4017 |
Slowly curl your wrists upward, squeezing your forearms at the top of the movement. |
684 |
| 684 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated palms up wrist curl.gif |
dumbbell seated palms up wrist curl |
1262 |
biceps |
684 |
684 |
dumbbell |
684 |
4018 |
Pause for a moment, then lower your wrists back down to the starting position. |
684 |
| 684 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated palms up wrist curl.gif |
dumbbell seated palms up wrist curl |
1263 |
shoulders |
684 |
684 |
dumbbell |
684 |
4018 |
Pause for a moment, then lower your wrists back down to the starting position. |
684 |
| 684 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated palms up wrist curl.gif |
dumbbell seated palms up wrist curl |
1262 |
biceps |
684 |
684 |
dumbbell |
684 |
4019 |
Repeat for the desired number of repetitions. |
684 |
| 684 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated palms up wrist curl.gif |
dumbbell seated palms up wrist curl |
1263 |
shoulders |
684 |
684 |
dumbbell |
684 |
4019 |
Repeat for the desired number of repetitions. |
684 |
| 685 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated preacher curl.gif |
dumbbell seated preacher curl |
1264 |
forearms |
685 |
685 |
dumbbell |
685 |
4020 |
Sit on a preacher curl bench with your feet flat on the floor. |
685 |
| 685 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated preacher curl.gif |
dumbbell seated preacher curl |
1264 |
forearms |
685 |
685 |
dumbbell |
685 |
4021 |
Hold a dumbbell in one hand with an underhand grip, resting your upper arm against the preacher pad. |
685 |
| 685 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated preacher curl.gif |
dumbbell seated preacher curl |
1264 |
forearms |
685 |
685 |
dumbbell |
685 |
4022 |
Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder. |
685 |
| 685 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated preacher curl.gif |
dumbbell seated preacher curl |
1264 |
forearms |
685 |
685 |
dumbbell |
685 |
4023 |
Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position. |
685 |
| 685 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated preacher curl.gif |
dumbbell seated preacher curl |
1264 |
forearms |
685 |
685 |
dumbbell |
685 |
4024 |
Repeat for the desired number of repetitions, then switch arms. |
685 |
| 686 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated revers grip concentration curl.gif |
dumbbell seated revers grip concentration curl |
1265 |
forearms |
686 |
686 |
dumbbell |
686 |
4025 |
Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up. |
686 |
| 686 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated revers grip concentration curl.gif |
dumbbell seated revers grip concentration curl |
1265 |
forearms |
686 |
686 |
dumbbell |
686 |
4026 |
Rest your elbow on the inside of your thigh, just above the knee. |
686 |
| 686 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated revers grip concentration curl.gif |
dumbbell seated revers grip concentration curl |
1265 |
forearms |
686 |
686 |
dumbbell |
686 |
4027 |
Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder. |
686 |
| 686 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated revers grip concentration curl.gif |
dumbbell seated revers grip concentration curl |
1265 |
forearms |
686 |
686 |
dumbbell |
686 |
4028 |
Pause for a moment at the top, squeezing your biceps. |
686 |
| 686 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated revers grip concentration curl.gif |
dumbbell seated revers grip concentration curl |
1265 |
forearms |
686 |
686 |
dumbbell |
686 |
4029 |
Inhale and slowly lower the dumbbell back to the starting position. |
686 |
| 686 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated revers grip concentration curl.gif |
dumbbell seated revers grip concentration curl |
1265 |
forearms |
686 |
686 |
dumbbell |
686 |
4030 |
Repeat for the desired number of repetitions, then switch arms. |
686 |
| 687 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated reverse grip one arm overhead tricep extension.gif |
dumbbell seated reverse grip one arm overhead tricep extension |
1266 |
shoulders |
687 |
687 |
dumbbell |
687 |
4031 |
Sit on a bench with your back straight and feet flat on the ground. |
687 |
| 687 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated reverse grip one arm overhead tricep extension.gif |
dumbbell seated reverse grip one arm overhead tricep extension |
1266 |
shoulders |
687 |
687 |
dumbbell |
687 |
4032 |
Hold a dumbbell with an underhand grip and extend your arm straight up overhead. |
687 |
| 687 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated reverse grip one arm overhead tricep extension.gif |
dumbbell seated reverse grip one arm overhead tricep extension |
1266 |
shoulders |
687 |
687 |
dumbbell |
687 |
4033 |
Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary. |
687 |
| 687 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated reverse grip one arm overhead tricep extension.gif |
dumbbell seated reverse grip one arm overhead tricep extension |
1266 |
shoulders |
687 |
687 |
dumbbell |
687 |
4034 |
Pause for a moment, then extend your arm back up to the starting position. |
687 |
| 687 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated reverse grip one arm overhead tricep extension.gif |
dumbbell seated reverse grip one arm overhead tricep extension |
1266 |
shoulders |
687 |
687 |
dumbbell |
687 |
4035 |
Repeat for the desired number of repetitions, then switch arms. |
687 |
| 688 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press.gif |
dumbbell seated shoulder press |
1267 |
triceps |
688 |
688 |
dumbbell |
688 |
4036 |
Sit on a bench with a dumbbell in each hand, resting on your thighs. |
688 |
| 688 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press.gif |
dumbbell seated shoulder press |
1268 |
upper back |
688 |
688 |
dumbbell |
688 |
4036 |
Sit on a bench with a dumbbell in each hand, resting on your thighs. |
688 |
| 688 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press.gif |
dumbbell seated shoulder press |
1267 |
triceps |
688 |
688 |
dumbbell |
688 |
4037 |
Raise the dumbbells to shoulder height, palms facing forward. |
688 |
| 688 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press.gif |
dumbbell seated shoulder press |
1268 |
upper back |
688 |
688 |
dumbbell |
688 |
4037 |
Raise the dumbbells to shoulder height, palms facing forward. |
688 |
| 688 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press.gif |
dumbbell seated shoulder press |
1267 |
triceps |
688 |
688 |
dumbbell |
688 |
4038 |
Press the dumbbells upward until your arms are fully extended overhead. |
688 |
| 688 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press.gif |
dumbbell seated shoulder press |
1268 |
upper back |
688 |
688 |
dumbbell |
688 |
4038 |
Press the dumbbells upward until your arms are fully extended overhead. |
688 |
| 688 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press.gif |
dumbbell seated shoulder press |
1267 |
triceps |
688 |
688 |
dumbbell |
688 |
4039 |
Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height. |
688 |
| 688 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press.gif |
dumbbell seated shoulder press |
1268 |
upper back |
688 |
688 |
dumbbell |
688 |
4039 |
Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height. |
688 |
| 688 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press.gif |
dumbbell seated shoulder press |
1267 |
triceps |
688 |
688 |
dumbbell |
688 |
4040 |
Repeat for the desired number of repetitions. |
688 |
| 688 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press.gif |
dumbbell seated shoulder press |
1268 |
upper back |
688 |
688 |
dumbbell |
688 |
4040 |
Repeat for the desired number of repetitions. |
688 |
| 689 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press (parallel grip).gif |
dumbbell seated shoulder press (parallel grip) |
1269 |
triceps |
689 |
689 |
dumbbell |
689 |
4041 |
Sit on a bench with a dumbbell in each hand, palms facing inward. |
689 |
| 689 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press (parallel grip).gif |
dumbbell seated shoulder press (parallel grip) |
1270 |
upper back |
689 |
689 |
dumbbell |
689 |
4041 |
Sit on a bench with a dumbbell in each hand, palms facing inward. |
689 |
| 689 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press (parallel grip).gif |
dumbbell seated shoulder press (parallel grip) |
1269 |
triceps |
689 |
689 |
dumbbell |
689 |
4042 |
Raise the dumbbells to shoulder height, elbows bent and palms facing forward. |
689 |
| 689 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press (parallel grip).gif |
dumbbell seated shoulder press (parallel grip) |
1270 |
upper back |
689 |
689 |
dumbbell |
689 |
4042 |
Raise the dumbbells to shoulder height, elbows bent and palms facing forward. |
689 |
| 689 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press (parallel grip).gif |
dumbbell seated shoulder press (parallel grip) |
1269 |
triceps |
689 |
689 |
dumbbell |
689 |
4043 |
Press the dumbbells upward until your arms are fully extended overhead. |
689 |
| 689 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press (parallel grip).gif |
dumbbell seated shoulder press (parallel grip) |
1270 |
upper back |
689 |
689 |
dumbbell |
689 |
4043 |
Press the dumbbells upward until your arms are fully extended overhead. |
689 |
| 689 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press (parallel grip).gif |
dumbbell seated shoulder press (parallel grip) |
1269 |
triceps |
689 |
689 |
dumbbell |
689 |
4044 |
Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height. |
689 |
| 689 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press (parallel grip).gif |
dumbbell seated shoulder press (parallel grip) |
1270 |
upper back |
689 |
689 |
dumbbell |
689 |
4044 |
Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height. |
689 |
| 689 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press (parallel grip).gif |
dumbbell seated shoulder press (parallel grip) |
1269 |
triceps |
689 |
689 |
dumbbell |
689 |
4045 |
Repeat for the desired number of repetitions. |
689 |
| 689 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated shoulder press (parallel grip).gif |
dumbbell seated shoulder press (parallel grip) |
1270 |
upper back |
689 |
689 |
dumbbell |
689 |
4045 |
Repeat for the desired number of repetitions. |
689 |
| 690 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated triceps extension.gif |
dumbbell seated triceps extension |
1271 |
shoulders |
690 |
690 |
dumbbell |
690 |
4046 |
Sit on a bench with your back straight and feet flat on the ground. |
690 |
| 690 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated triceps extension.gif |
dumbbell seated triceps extension |
1271 |
shoulders |
690 |
690 |
dumbbell |
690 |
4047 |
Hold a dumbbell with both hands and extend your arms straight up overhead. |
690 |
| 690 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated triceps extension.gif |
dumbbell seated triceps extension |
1271 |
shoulders |
690 |
690 |
dumbbell |
690 |
4048 |
Bend your elbows and lower the dumbbell behind your head, keeping your upper arms close to your ears. |
690 |
| 690 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated triceps extension.gif |
dumbbell seated triceps extension |
1271 |
shoulders |
690 |
690 |
dumbbell |
690 |
4049 |
Pause for a moment, then straighten your arms and return to the starting position. |
690 |
| 690 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell seated triceps extension.gif |
dumbbell seated triceps extension |
1271 |
shoulders |
690 |
690 |
dumbbell |
690 |
4050 |
Repeat for the desired number of repetitions. |
690 |
| 691 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell shrug.gif |
dumbbell shrug |
1272 |
shoulders |
691 |
691 |
dumbbell |
691 |
4051 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body. |
691 |
| 691 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell shrug.gif |
dumbbell shrug |
1272 |
shoulders |
691 |
691 |
dumbbell |
691 |
4052 |
Keep your arms straight and let the dumbbells hang by your sides. |
691 |
| 691 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell shrug.gif |
dumbbell shrug |
1272 |
shoulders |
691 |
691 |
dumbbell |
691 |
4053 |
Raise your shoulders as high as possible, as if you are trying to touch your ears with your shoulders. |
691 |
| 691 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell shrug.gif |
dumbbell shrug |
1272 |
shoulders |
691 |
691 |
dumbbell |
691 |
4054 |
Hold the contraction for a second, then slowly lower your shoulders back down to the starting position. |
691 |
| 691 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell shrug.gif |
dumbbell shrug |
1272 |
shoulders |
691 |
691 |
dumbbell |
691 |
4055 |
Repeat for the desired number of repetitions. |
691 |
| 692 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side bend.gif |
dumbbell side bend |
1273 |
obliques |
692 |
692 |
dumbbell |
692 |
4056 |
Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, letting it hang down by your side. |
692 |
| 692 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side bend.gif |
dumbbell side bend |
1273 |
obliques |
692 |
692 |
dumbbell |
692 |
4057 |
Keeping your back straight and your core engaged, slowly bend sideways at the waist towards the opposite side of the dumbbell, lowering the weight as far as you comfortably can. |
692 |
| 692 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side bend.gif |
dumbbell side bend |
1273 |
obliques |
692 |
692 |
dumbbell |
692 |
4058 |
Pause for a moment, then slowly return to the starting position. |
692 |
| 692 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side bend.gif |
dumbbell side bend |
1273 |
obliques |
692 |
692 |
dumbbell |
692 |
4059 |
Repeat for the desired number of repetitions, then switch sides and repeat. |
692 |
| 693 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side lying one hand raise.gif |
dumbbell side lying one hand raise |
1274 |
trapezius |
693 |
693 |
dumbbell |
693 |
4060 |
Lie on your side with your legs extended and your head supported by your arm. |
693 |
| 693 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side lying one hand raise.gif |
dumbbell side lying one hand raise |
1275 |
rhomboids |
693 |
693 |
dumbbell |
693 |
4060 |
Lie on your side with your legs extended and your head supported by your arm. |
693 |
| 693 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side lying one hand raise.gif |
dumbbell side lying one hand raise |
1274 |
trapezius |
693 |
693 |
dumbbell |
693 |
4061 |
Hold a dumbbell in your top hand with your palm facing down. |
693 |
| 693 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side lying one hand raise.gif |
dumbbell side lying one hand raise |
1275 |
rhomboids |
693 |
693 |
dumbbell |
693 |
4061 |
Hold a dumbbell in your top hand with your palm facing down. |
693 |
| 693 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side lying one hand raise.gif |
dumbbell side lying one hand raise |
1274 |
trapezius |
693 |
693 |
dumbbell |
693 |
4062 |
Keeping your arm straight, raise the dumbbell up to shoulder height. |
693 |
| 693 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side lying one hand raise.gif |
dumbbell side lying one hand raise |
1275 |
rhomboids |
693 |
693 |
dumbbell |
693 |
4062 |
Keeping your arm straight, raise the dumbbell up to shoulder height. |
693 |
| 693 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side lying one hand raise.gif |
dumbbell side lying one hand raise |
1274 |
trapezius |
693 |
693 |
dumbbell |
693 |
4063 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
693 |
| 693 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side lying one hand raise.gif |
dumbbell side lying one hand raise |
1275 |
rhomboids |
693 |
693 |
dumbbell |
693 |
4063 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
693 |
| 693 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side lying one hand raise.gif |
dumbbell side lying one hand raise |
1274 |
trapezius |
693 |
693 |
dumbbell |
693 |
4064 |
Repeat for the desired number of repetitions, then switch sides. |
693 |
| 693 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side lying one hand raise.gif |
dumbbell side lying one hand raise |
1275 |
rhomboids |
693 |
693 |
dumbbell |
693 |
4064 |
Repeat for the desired number of repetitions, then switch sides. |
693 |
| 694 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif |
dumbbell side plank with rear fly |
1276 |
shoulders |
694 |
694 |
dumbbell |
694 |
4065 |
Start by lying on your side with your legs extended and stacked on top of each other. |
694 |
| 694 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif |
dumbbell side plank with rear fly |
1277 |
core |
694 |
694 |
dumbbell |
694 |
4065 |
Start by lying on your side with your legs extended and stacked on top of each other. |
694 |
| 694 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif |
dumbbell side plank with rear fly |
1276 |
shoulders |
694 |
694 |
dumbbell |
694 |
4066 |
Place your forearm on the ground directly below your shoulder, keeping your elbow bent at a 90-degree angle. |
694 |
| 694 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif |
dumbbell side plank with rear fly |
1277 |
core |
694 |
694 |
dumbbell |
694 |
4066 |
Place your forearm on the ground directly below your shoulder, keeping your elbow bent at a 90-degree angle. |
694 |
| 694 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif |
dumbbell side plank with rear fly |
1276 |
shoulders |
694 |
694 |
dumbbell |
694 |
4067 |
Hold a dumbbell in your top hand, with your arm extended straight down towards the ground. |
694 |
| 694 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif |
dumbbell side plank with rear fly |
1277 |
core |
694 |
694 |
dumbbell |
694 |
4067 |
Hold a dumbbell in your top hand, with your arm extended straight down towards the ground. |
694 |
| 694 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif |
dumbbell side plank with rear fly |
1276 |
shoulders |
694 |
694 |
dumbbell |
694 |
4068 |
Engage your core and lift your hips off the ground, creating a straight line from your head to your heels. |
694 |
| 694 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif |
dumbbell side plank with rear fly |
1277 |
core |
694 |
694 |
dumbbell |
694 |
4068 |
Engage your core and lift your hips off the ground, creating a straight line from your head to your heels. |
694 |
| 694 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif |
dumbbell side plank with rear fly |
1276 |
shoulders |
694 |
694 |
dumbbell |
694 |
4069 |
While maintaining the side plank position, lift the dumbbell up towards the ceiling, squeezing your shoulder blades together. |
694 |
| 694 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif |
dumbbell side plank with rear fly |
1277 |
core |
694 |
694 |
dumbbell |
694 |
4069 |
While maintaining the side plank position, lift the dumbbell up towards the ceiling, squeezing your shoulder blades together. |
694 |
| 694 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif |
dumbbell side plank with rear fly |
1276 |
shoulders |
694 |
694 |
dumbbell |
694 |
4070 |
Lower the dumbbell back down to the starting position. |
694 |
| 694 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif |
dumbbell side plank with rear fly |
1277 |
core |
694 |
694 |
dumbbell |
694 |
4070 |
Lower the dumbbell back down to the starting position. |
694 |
| 694 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif |
dumbbell side plank with rear fly |
1276 |
shoulders |
694 |
694 |
dumbbell |
694 |
4071 |
Repeat for the desired number of repetitions, then switch sides. |
694 |
| 694 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell side plank with rear fly.gif |
dumbbell side plank with rear fly |
1277 |
core |
694 |
694 |
dumbbell |
694 |
4071 |
Repeat for the desired number of repetitions, then switch sides. |
694 |
| 695 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single arm overhead carry.gif |
dumbbell single arm overhead carry |
1278 |
traps |
695 |
695 |
dumbbell |
695 |
4072 |
Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand. |
695 |
| 695 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single arm overhead carry.gif |
dumbbell single arm overhead carry |
1279 |
core |
695 |
695 |
dumbbell |
695 |
4072 |
Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand. |
695 |
| 695 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single arm overhead carry.gif |
dumbbell single arm overhead carry |
1278 |
traps |
695 |
695 |
dumbbell |
695 |
4073 |
Raise the dumbbell overhead, fully extending your arm. |
695 |
| 695 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single arm overhead carry.gif |
dumbbell single arm overhead carry |
1279 |
core |
695 |
695 |
dumbbell |
695 |
4073 |
Raise the dumbbell overhead, fully extending your arm. |
695 |
| 695 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single arm overhead carry.gif |
dumbbell single arm overhead carry |
1278 |
traps |
695 |
695 |
dumbbell |
695 |
4074 |
Engage your core and keep your back straight as you walk forward, maintaining the dumbbell overhead. |
695 |
| 695 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single arm overhead carry.gif |
dumbbell single arm overhead carry |
1279 |
core |
695 |
695 |
dumbbell |
695 |
4074 |
Engage your core and keep your back straight as you walk forward, maintaining the dumbbell overhead. |
695 |
| 695 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single arm overhead carry.gif |
dumbbell single arm overhead carry |
1278 |
traps |
695 |
695 |
dumbbell |
695 |
4075 |
Continue walking for the desired distance or time. |
695 |
| 695 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single arm overhead carry.gif |
dumbbell single arm overhead carry |
1279 |
core |
695 |
695 |
dumbbell |
695 |
4075 |
Continue walking for the desired distance or time. |
695 |
| 695 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single arm overhead carry.gif |
dumbbell single arm overhead carry |
1278 |
traps |
695 |
695 |
dumbbell |
695 |
4076 |
Switch hands and repeat the exercise. |
695 |
| 695 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single arm overhead carry.gif |
dumbbell single arm overhead carry |
1279 |
core |
695 |
695 |
dumbbell |
695 |
4076 |
Switch hands and repeat the exercise. |
695 |
| 696 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg calf raise.gif |
dumbbell single leg calf raise |
1280 |
ankles |
696 |
696 |
dumbbell |
696 |
4077 |
Stand on the edge of a step or platform with your heels hanging off and your toes on the step. |
696 |
| 696 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg calf raise.gif |
dumbbell single leg calf raise |
1280 |
ankles |
696 |
696 |
dumbbell |
696 |
4078 |
Hold a dumbbell in one hand and place your other hand on a wall or railing for support. |
696 |
| 696 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg calf raise.gif |
dumbbell single leg calf raise |
1280 |
ankles |
696 |
696 |
dumbbell |
696 |
4079 |
Raise your heel as high as possible, lifting your body up onto your toes. |
696 |
| 696 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg calf raise.gif |
dumbbell single leg calf raise |
1280 |
ankles |
696 |
696 |
dumbbell |
696 |
4080 |
Pause for a moment at the top, then slowly lower your heel back down below the step. |
696 |
| 696 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg calf raise.gif |
dumbbell single leg calf raise |
1280 |
ankles |
696 |
696 |
dumbbell |
696 |
4081 |
Repeat for the desired number of repetitions, then switch to the other leg. |
696 |
| 697 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif |
dumbbell single leg deadlift |
1281 |
hamstrings |
697 |
697 |
dumbbell |
697 |
4082 |
Stand with your feet hip-width apart, holding a dumbbell in your right hand. |
697 |
| 697 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif |
dumbbell single leg deadlift |
1282 |
lower back |
697 |
697 |
dumbbell |
697 |
4082 |
Stand with your feet hip-width apart, holding a dumbbell in your right hand. |
697 |
| 697 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif |
dumbbell single leg deadlift |
1281 |
hamstrings |
697 |
697 |
dumbbell |
697 |
4083 |
Shift your weight onto your left leg and lift your right foot slightly off the ground. |
697 |
| 697 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif |
dumbbell single leg deadlift |
1282 |
lower back |
697 |
697 |
dumbbell |
697 |
4083 |
Shift your weight onto your left leg and lift your right foot slightly off the ground. |
697 |
| 697 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif |
dumbbell single leg deadlift |
1281 |
hamstrings |
697 |
697 |
dumbbell |
697 |
4084 |
Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground. |
697 |
| 697 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif |
dumbbell single leg deadlift |
1282 |
lower back |
697 |
697 |
dumbbell |
697 |
4084 |
Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground. |
697 |
| 697 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif |
dumbbell single leg deadlift |
1281 |
hamstrings |
697 |
697 |
dumbbell |
697 |
4085 |
At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee. |
697 |
| 697 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif |
dumbbell single leg deadlift |
1282 |
lower back |
697 |
697 |
dumbbell |
697 |
4085 |
At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee. |
697 |
| 697 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif |
dumbbell single leg deadlift |
1281 |
hamstrings |
697 |
697 |
dumbbell |
697 |
4086 |
Lower the dumbbell until your torso and right leg are parallel to the ground. |
697 |
| 697 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif |
dumbbell single leg deadlift |
1282 |
lower back |
697 |
697 |
dumbbell |
697 |
4086 |
Lower the dumbbell until your torso and right leg are parallel to the ground. |
697 |
| 697 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif |
dumbbell single leg deadlift |
1281 |
hamstrings |
697 |
697 |
dumbbell |
697 |
4087 |
Pause for a moment, then engage your glutes and hamstrings to return to the starting position. |
697 |
| 697 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif |
dumbbell single leg deadlift |
1282 |
lower back |
697 |
697 |
dumbbell |
697 |
4087 |
Pause for a moment, then engage your glutes and hamstrings to return to the starting position. |
697 |
| 697 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif |
dumbbell single leg deadlift |
1281 |
hamstrings |
697 |
697 |
dumbbell |
697 |
4088 |
Repeat for the desired number of repetitions, then switch sides. |
697 |
| 697 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift.gif |
dumbbell single leg deadlift |
1282 |
lower back |
697 |
697 |
dumbbell |
697 |
4088 |
Repeat for the desired number of repetitions, then switch sides. |
697 |
| 698 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif |
dumbbell single leg deadlift with stepbox support |
1283 |
hamstrings |
698 |
698 |
dumbbell |
698 |
4089 |
Stand with your feet hip-width apart, holding a dumbbell in your right hand. |
698 |
| 698 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif |
dumbbell single leg deadlift with stepbox support |
1284 |
lower back |
698 |
698 |
dumbbell |
698 |
4089 |
Stand with your feet hip-width apart, holding a dumbbell in your right hand. |
698 |
| 698 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif |
dumbbell single leg deadlift with stepbox support |
1283 |
hamstrings |
698 |
698 |
dumbbell |
698 |
4090 |
Place your left foot on a stepbox or elevated surface behind you. |
698 |
| 698 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif |
dumbbell single leg deadlift with stepbox support |
1284 |
lower back |
698 |
698 |
dumbbell |
698 |
4090 |
Place your left foot on a stepbox or elevated surface behind you. |
698 |
| 698 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif |
dumbbell single leg deadlift with stepbox support |
1283 |
hamstrings |
698 |
698 |
dumbbell |
698 |
4091 |
Keeping your back straight and core engaged, hinge forward at the hips, lowering the dumbbell towards the ground. |
698 |
| 698 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif |
dumbbell single leg deadlift with stepbox support |
1284 |
lower back |
698 |
698 |
dumbbell |
698 |
4091 |
Keeping your back straight and core engaged, hinge forward at the hips, lowering the dumbbell towards the ground. |
698 |
| 698 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif |
dumbbell single leg deadlift with stepbox support |
1283 |
hamstrings |
698 |
698 |
dumbbell |
698 |
4092 |
As you lower the dumbbell, simultaneously lift your left leg behind you, maintaining a straight line from head to heel. |
698 |
| 698 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif |
dumbbell single leg deadlift with stepbox support |
1284 |
lower back |
698 |
698 |
dumbbell |
698 |
4092 |
As you lower the dumbbell, simultaneously lift your left leg behind you, maintaining a straight line from head to heel. |
698 |
| 698 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif |
dumbbell single leg deadlift with stepbox support |
1283 |
hamstrings |
698 |
698 |
dumbbell |
698 |
4093 |
Lower the dumbbell until you feel a stretch in your right hamstring, then return to the starting position. |
698 |
| 698 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif |
dumbbell single leg deadlift with stepbox support |
1284 |
lower back |
698 |
698 |
dumbbell |
698 |
4093 |
Lower the dumbbell until you feel a stretch in your right hamstring, then return to the starting position. |
698 |
| 698 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif |
dumbbell single leg deadlift with stepbox support |
1283 |
hamstrings |
698 |
698 |
dumbbell |
698 |
4094 |
Repeat for the desired number of repetitions, then switch sides. |
698 |
| 698 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg deadlift with stepbox support.gif |
dumbbell single leg deadlift with stepbox support |
1284 |
lower back |
698 |
698 |
dumbbell |
698 |
4094 |
Repeat for the desired number of repetitions, then switch sides. |
698 |
| 699 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif |
dumbbell single leg split squat |
1285 |
glutes |
699 |
699 |
dumbbell |
699 |
4095 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. |
699 |
| 699 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif |
dumbbell single leg split squat |
1286 |
hamstrings |
699 |
699 |
dumbbell |
699 |
4095 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. |
699 |
| 699 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif |
dumbbell single leg split squat |
1287 |
calves |
699 |
699 |
dumbbell |
699 |
4095 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. |
699 |
| 699 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif |
dumbbell single leg split squat |
1285 |
glutes |
699 |
699 |
dumbbell |
699 |
4096 |
Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step. |
699 |
| 699 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif |
dumbbell single leg split squat |
1286 |
hamstrings |
699 |
699 |
dumbbell |
699 |
4096 |
Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step. |
699 |
| 699 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif |
dumbbell single leg split squat |
1287 |
calves |
699 |
699 |
dumbbell |
699 |
4096 |
Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step. |
699 |
| 699 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif |
dumbbell single leg split squat |
1285 |
glutes |
699 |
699 |
dumbbell |
699 |
4097 |
Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground. |
699 |
| 699 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif |
dumbbell single leg split squat |
1286 |
hamstrings |
699 |
699 |
dumbbell |
699 |
4097 |
Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground. |
699 |
| 699 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif |
dumbbell single leg split squat |
1287 |
calves |
699 |
699 |
dumbbell |
699 |
4097 |
Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground. |
699 |
| 699 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif |
dumbbell single leg split squat |
1285 |
glutes |
699 |
699 |
dumbbell |
699 |
4098 |
Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position. |
699 |
| 699 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif |
dumbbell single leg split squat |
1286 |
hamstrings |
699 |
699 |
dumbbell |
699 |
4098 |
Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position. |
699 |
| 699 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif |
dumbbell single leg split squat |
1287 |
calves |
699 |
699 |
dumbbell |
699 |
4098 |
Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position. |
699 |
| 699 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif |
dumbbell single leg split squat |
1285 |
glutes |
699 |
699 |
dumbbell |
699 |
4099 |
Repeat for the desired number of repetitions, then switch legs and repeat. |
699 |
| 699 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif |
dumbbell single leg split squat |
1286 |
hamstrings |
699 |
699 |
dumbbell |
699 |
4099 |
Repeat for the desired number of repetitions, then switch legs and repeat. |
699 |
| 699 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg split squat.gif |
dumbbell single leg split squat |
1287 |
calves |
699 |
699 |
dumbbell |
699 |
4099 |
Repeat for the desired number of repetitions, then switch legs and repeat. |
699 |
| 700 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif |
dumbbell single leg squat |
1288 |
quadriceps |
700 |
700 |
dumbbell |
700 |
4100 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. |
700 |
| 700 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif |
dumbbell single leg squat |
1289 |
hamstrings |
700 |
700 |
dumbbell |
700 |
4100 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. |
700 |
| 700 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif |
dumbbell single leg squat |
1290 |
calves |
700 |
700 |
dumbbell |
700 |
4100 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. |
700 |
| 700 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif |
dumbbell single leg squat |
1288 |
quadriceps |
700 |
700 |
dumbbell |
700 |
4101 |
Extend one leg forward and keep it off the ground throughout the exercise. |
700 |
| 700 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif |
dumbbell single leg squat |
1289 |
hamstrings |
700 |
700 |
dumbbell |
700 |
4101 |
Extend one leg forward and keep it off the ground throughout the exercise. |
700 |
| 700 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif |
dumbbell single leg squat |
1290 |
calves |
700 |
700 |
dumbbell |
700 |
4101 |
Extend one leg forward and keep it off the ground throughout the exercise. |
700 |
| 700 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif |
dumbbell single leg squat |
1288 |
quadriceps |
700 |
700 |
dumbbell |
700 |
4102 |
Bend your standing leg and lower your body down as if sitting back into a chair. |
700 |
| 700 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif |
dumbbell single leg squat |
1289 |
hamstrings |
700 |
700 |
dumbbell |
700 |
4102 |
Bend your standing leg and lower your body down as if sitting back into a chair. |
700 |
| 700 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif |
dumbbell single leg squat |
1290 |
calves |
700 |
700 |
dumbbell |
700 |
4102 |
Bend your standing leg and lower your body down as if sitting back into a chair. |
700 |
| 700 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif |
dumbbell single leg squat |
1288 |
quadriceps |
700 |
700 |
dumbbell |
700 |
4103 |
Keep your chest up and your back straight. |
700 |
| 700 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif |
dumbbell single leg squat |
1289 |
hamstrings |
700 |
700 |
dumbbell |
700 |
4103 |
Keep your chest up and your back straight. |
700 |
| 700 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif |
dumbbell single leg squat |
1290 |
calves |
700 |
700 |
dumbbell |
700 |
4103 |
Keep your chest up and your back straight. |
700 |
| 700 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif |
dumbbell single leg squat |
1288 |
quadriceps |
700 |
700 |
dumbbell |
700 |
4104 |
Pause for a moment at the bottom, then push through your heel to return to the starting position. |
700 |
| 700 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif |
dumbbell single leg squat |
1289 |
hamstrings |
700 |
700 |
dumbbell |
700 |
4104 |
Pause for a moment at the bottom, then push through your heel to return to the starting position. |
700 |
| 700 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif |
dumbbell single leg squat |
1290 |
calves |
700 |
700 |
dumbbell |
700 |
4104 |
Pause for a moment at the bottom, then push through your heel to return to the starting position. |
700 |
| 700 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif |
dumbbell single leg squat |
1288 |
quadriceps |
700 |
700 |
dumbbell |
700 |
4105 |
Repeat for the desired number of repetitions, then switch legs. |
700 |
| 700 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif |
dumbbell single leg squat |
1289 |
hamstrings |
700 |
700 |
dumbbell |
700 |
4105 |
Repeat for the desired number of repetitions, then switch legs. |
700 |
| 700 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell single leg squat.gif |
dumbbell single leg squat |
1290 |
calves |
700 |
700 |
dumbbell |
700 |
4105 |
Repeat for the desired number of repetitions, then switch legs. |
700 |
| 701 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif |
dumbbell squat |
1291 |
quadriceps |
701 |
701 |
dumbbell |
701 |
4106 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. |
701 |
| 701 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif |
dumbbell squat |
1292 |
hamstrings |
701 |
701 |
dumbbell |
701 |
4106 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. |
701 |
| 701 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif |
dumbbell squat |
1293 |
calves |
701 |
701 |
dumbbell |
701 |
4106 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. |
701 |
| 701 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif |
dumbbell squat |
1291 |
quadriceps |
701 |
701 |
dumbbell |
701 |
4107 |
Keeping your chest up and core engaged, lower your body down by bending at the knees and hips, as if sitting back into a chair. |
701 |
| 701 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif |
dumbbell squat |
1292 |
hamstrings |
701 |
701 |
dumbbell |
701 |
4107 |
Keeping your chest up and core engaged, lower your body down by bending at the knees and hips, as if sitting back into a chair. |
701 |
| 701 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif |
dumbbell squat |
1293 |
calves |
701 |
701 |
dumbbell |
701 |
4107 |
Keeping your chest up and core engaged, lower your body down by bending at the knees and hips, as if sitting back into a chair. |
701 |
| 701 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif |
dumbbell squat |
1291 |
quadriceps |
701 |
701 |
dumbbell |
701 |
4108 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
701 |
| 701 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif |
dumbbell squat |
1292 |
hamstrings |
701 |
701 |
dumbbell |
701 |
4108 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
701 |
| 701 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif |
dumbbell squat |
1293 |
calves |
701 |
701 |
dumbbell |
701 |
4108 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
701 |
| 701 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif |
dumbbell squat |
1291 |
quadriceps |
701 |
701 |
dumbbell |
701 |
4109 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
701 |
| 701 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif |
dumbbell squat |
1292 |
hamstrings |
701 |
701 |
dumbbell |
701 |
4109 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
701 |
| 701 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif |
dumbbell squat |
1293 |
calves |
701 |
701 |
dumbbell |
701 |
4109 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
701 |
| 701 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif |
dumbbell squat |
1291 |
quadriceps |
701 |
701 |
dumbbell |
701 |
4110 |
Repeat for the desired number of repetitions. |
701 |
| 701 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif |
dumbbell squat |
1292 |
hamstrings |
701 |
701 |
dumbbell |
701 |
4110 |
Repeat for the desired number of repetitions. |
701 |
| 701 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell squat.gif |
dumbbell squat |
1293 |
calves |
701 |
701 |
dumbbell |
701 |
4110 |
Repeat for the desired number of repetitions. |
701 |
| 702 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif |
dumbbell standing alternate hammer curl and press |
1294 |
forearms |
702 |
702 |
dumbbell |
702 |
4111 |
Stand up straight with a dumbbell in each hand, palms facing your body. |
702 |
| 702 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif |
dumbbell standing alternate hammer curl and press |
1295 |
shoulders |
702 |
702 |
dumbbell |
702 |
4111 |
Stand up straight with a dumbbell in each hand, palms facing your body. |
702 |
| 702 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif |
dumbbell standing alternate hammer curl and press |
1294 |
forearms |
702 |
702 |
dumbbell |
702 |
4112 |
Keep your elbows close to your torso and your back straight. |
702 |
| 702 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif |
dumbbell standing alternate hammer curl and press |
1295 |
shoulders |
702 |
702 |
dumbbell |
702 |
4112 |
Keep your elbows close to your torso and your back straight. |
702 |
| 702 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif |
dumbbell standing alternate hammer curl and press |
1294 |
forearms |
702 |
702 |
dumbbell |
702 |
4113 |
Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary. |
702 |
| 702 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif |
dumbbell standing alternate hammer curl and press |
1295 |
shoulders |
702 |
702 |
dumbbell |
702 |
4113 |
Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary. |
702 |
| 702 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif |
dumbbell standing alternate hammer curl and press |
1294 |
forearms |
702 |
702 |
dumbbell |
702 |
4114 |
Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. |
702 |
| 702 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif |
dumbbell standing alternate hammer curl and press |
1295 |
shoulders |
702 |
702 |
dumbbell |
702 |
4114 |
Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. |
702 |
| 702 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif |
dumbbell standing alternate hammer curl and press |
1294 |
forearms |
702 |
702 |
dumbbell |
702 |
4115 |
Inhale and slowly lower the dumbbell back to the starting position. |
702 |
| 702 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif |
dumbbell standing alternate hammer curl and press |
1295 |
shoulders |
702 |
702 |
dumbbell |
702 |
4115 |
Inhale and slowly lower the dumbbell back to the starting position. |
702 |
| 702 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif |
dumbbell standing alternate hammer curl and press |
1294 |
forearms |
702 |
702 |
dumbbell |
702 |
4116 |
Repeat the curl with your left hand. |
702 |
| 702 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif |
dumbbell standing alternate hammer curl and press |
1295 |
shoulders |
702 |
702 |
dumbbell |
702 |
4116 |
Repeat the curl with your left hand. |
702 |
| 702 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif |
dumbbell standing alternate hammer curl and press |
1294 |
forearms |
702 |
702 |
dumbbell |
702 |
4117 |
After completing the curl with your left hand, exhale and press the dumbbell in your right hand overhead. |
702 |
| 702 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif |
dumbbell standing alternate hammer curl and press |
1295 |
shoulders |
702 |
702 |
dumbbell |
702 |
4117 |
After completing the curl with your left hand, exhale and press the dumbbell in your right hand overhead. |
702 |
| 702 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif |
dumbbell standing alternate hammer curl and press |
1294 |
forearms |
702 |
702 |
dumbbell |
702 |
4118 |
Extend your arm fully and hold for a moment at the top. |
702 |
| 702 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif |
dumbbell standing alternate hammer curl and press |
1295 |
shoulders |
702 |
702 |
dumbbell |
702 |
4118 |
Extend your arm fully and hold for a moment at the top. |
702 |
| 702 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif |
dumbbell standing alternate hammer curl and press |
1294 |
forearms |
702 |
702 |
dumbbell |
702 |
4119 |
Inhale and slowly lower the dumbbell back to the starting position. |
702 |
| 702 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif |
dumbbell standing alternate hammer curl and press |
1295 |
shoulders |
702 |
702 |
dumbbell |
702 |
4119 |
Inhale and slowly lower the dumbbell back to the starting position. |
702 |
| 702 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif |
dumbbell standing alternate hammer curl and press |
1294 |
forearms |
702 |
702 |
dumbbell |
702 |
4120 |
Repeat the press with your left hand. |
702 |
| 702 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif |
dumbbell standing alternate hammer curl and press |
1295 |
shoulders |
702 |
702 |
dumbbell |
702 |
4120 |
Repeat the press with your left hand. |
702 |
| 702 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif |
dumbbell standing alternate hammer curl and press |
1294 |
forearms |
702 |
702 |
dumbbell |
702 |
4121 |
Continue alternating between curls and presses for the desired number of repetitions. |
702 |
| 702 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate hammer curl and press.gif |
dumbbell standing alternate hammer curl and press |
1295 |
shoulders |
702 |
702 |
dumbbell |
702 |
4121 |
Continue alternating between curls and presses for the desired number of repetitions. |
702 |
| 703 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate overhead press.gif |
dumbbell standing alternate overhead press |
1296 |
triceps |
703 |
703 |
dumbbell |
703 |
4122 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward. |
703 |
| 703 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate overhead press.gif |
dumbbell standing alternate overhead press |
1297 |
core |
703 |
703 |
dumbbell |
703 |
4122 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward. |
703 |
| 703 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate overhead press.gif |
dumbbell standing alternate overhead press |
1296 |
triceps |
703 |
703 |
dumbbell |
703 |
4123 |
Press one dumbbell overhead, fully extending your arm. |
703 |
| 703 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate overhead press.gif |
dumbbell standing alternate overhead press |
1297 |
core |
703 |
703 |
dumbbell |
703 |
4123 |
Press one dumbbell overhead, fully extending your arm. |
703 |
| 703 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate overhead press.gif |
dumbbell standing alternate overhead press |
1296 |
triceps |
703 |
703 |
dumbbell |
703 |
4124 |
Lower the dumbbell back to shoulder level. |
703 |
| 703 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate overhead press.gif |
dumbbell standing alternate overhead press |
1297 |
core |
703 |
703 |
dumbbell |
703 |
4124 |
Lower the dumbbell back to shoulder level. |
703 |
| 703 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate overhead press.gif |
dumbbell standing alternate overhead press |
1296 |
triceps |
703 |
703 |
dumbbell |
703 |
4125 |
Repeat with the other arm. |
703 |
| 703 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate overhead press.gif |
dumbbell standing alternate overhead press |
1297 |
core |
703 |
703 |
dumbbell |
703 |
4125 |
Repeat with the other arm. |
703 |
| 703 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate overhead press.gif |
dumbbell standing alternate overhead press |
1296 |
triceps |
703 |
703 |
dumbbell |
703 |
4126 |
Continue alternating arms for the desired number of repetitions. |
703 |
| 703 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate overhead press.gif |
dumbbell standing alternate overhead press |
1297 |
core |
703 |
703 |
dumbbell |
703 |
4126 |
Continue alternating arms for the desired number of repetitions. |
703 |
| 704 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif |
dumbbell standing alternate raise |
1298 |
traps |
704 |
704 |
dumbbell |
704 |
4127 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. |
704 |
| 704 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif |
dumbbell standing alternate raise |
1299 |
forearms |
704 |
704 |
dumbbell |
704 |
4127 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. |
704 |
| 704 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif |
dumbbell standing alternate raise |
1298 |
traps |
704 |
704 |
dumbbell |
704 |
4128 |
Keep your back straight and your core engaged. |
704 |
| 704 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif |
dumbbell standing alternate raise |
1299 |
forearms |
704 |
704 |
dumbbell |
704 |
4128 |
Keep your back straight and your core engaged. |
704 |
| 704 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif |
dumbbell standing alternate raise |
1298 |
traps |
704 |
704 |
dumbbell |
704 |
4129 |
Raise one dumbbell to the side, keeping your arm straight and your palm facing down. |
704 |
| 704 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif |
dumbbell standing alternate raise |
1299 |
forearms |
704 |
704 |
dumbbell |
704 |
4129 |
Raise one dumbbell to the side, keeping your arm straight and your palm facing down. |
704 |
| 704 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif |
dumbbell standing alternate raise |
1298 |
traps |
704 |
704 |
dumbbell |
704 |
4130 |
Continue lifting until your arm is parallel to the ground. |
704 |
| 704 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif |
dumbbell standing alternate raise |
1299 |
forearms |
704 |
704 |
dumbbell |
704 |
4130 |
Continue lifting until your arm is parallel to the ground. |
704 |
| 704 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif |
dumbbell standing alternate raise |
1298 |
traps |
704 |
704 |
dumbbell |
704 |
4131 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
704 |
| 704 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif |
dumbbell standing alternate raise |
1299 |
forearms |
704 |
704 |
dumbbell |
704 |
4131 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
704 |
| 704 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif |
dumbbell standing alternate raise |
1298 |
traps |
704 |
704 |
dumbbell |
704 |
4132 |
Repeat with the other arm. |
704 |
| 704 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif |
dumbbell standing alternate raise |
1299 |
forearms |
704 |
704 |
dumbbell |
704 |
4132 |
Repeat with the other arm. |
704 |
| 704 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif |
dumbbell standing alternate raise |
1298 |
traps |
704 |
704 |
dumbbell |
704 |
4133 |
Alternate between arms for the desired number of repetitions. |
704 |
| 704 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternate raise.gif |
dumbbell standing alternate raise |
1299 |
forearms |
704 |
704 |
dumbbell |
704 |
4133 |
Alternate between arms for the desired number of repetitions. |
704 |
| 705 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternating tricep kickback.gif |
dumbbell standing alternating tricep kickback |
1300 |
shoulders |
705 |
705 |
dumbbell |
705 |
4134 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. |
705 |
| 705 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternating tricep kickback.gif |
dumbbell standing alternating tricep kickback |
1300 |
shoulders |
705 |
705 |
dumbbell |
705 |
4135 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
705 |
| 705 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternating tricep kickback.gif |
dumbbell standing alternating tricep kickback |
1300 |
shoulders |
705 |
705 |
dumbbell |
705 |
4136 |
Extend your arms straight back, keeping your elbows close to your body. |
705 |
| 705 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternating tricep kickback.gif |
dumbbell standing alternating tricep kickback |
1300 |
shoulders |
705 |
705 |
dumbbell |
705 |
4137 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
705 |
| 705 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing alternating tricep kickback.gif |
dumbbell standing alternating tricep kickback |
1300 |
shoulders |
705 |
705 |
dumbbell |
705 |
4138 |
Repeat with the other arm, alternating sides with each repetition. |
705 |
| 706 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing around world.gif |
dumbbell standing around world |
1301 |
triceps |
706 |
706 |
dumbbell |
706 |
4139 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. |
706 |
| 706 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing around world.gif |
dumbbell standing around world |
1302 |
forearms |
706 |
706 |
dumbbell |
706 |
4139 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. |
706 |
| 706 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing around world.gif |
dumbbell standing around world |
1301 |
triceps |
706 |
706 |
dumbbell |
706 |
4140 |
Extend your arms straight out to the sides at shoulder height, palms facing down. |
706 |
| 706 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing around world.gif |
dumbbell standing around world |
1302 |
forearms |
706 |
706 |
dumbbell |
706 |
4140 |
Extend your arms straight out to the sides at shoulder height, palms facing down. |
706 |
| 706 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing around world.gif |
dumbbell standing around world |
1301 |
triceps |
706 |
706 |
dumbbell |
706 |
4141 |
Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead. |
706 |
| 706 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing around world.gif |
dumbbell standing around world |
1302 |
forearms |
706 |
706 |
dumbbell |
706 |
4141 |
Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead. |
706 |
| 706 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing around world.gif |
dumbbell standing around world |
1301 |
triceps |
706 |
706 |
dumbbell |
706 |
4142 |
Continue the circular motion, bringing the dumbbells back down to the starting position. |
706 |
| 706 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing around world.gif |
dumbbell standing around world |
1302 |
forearms |
706 |
706 |
dumbbell |
706 |
4142 |
Continue the circular motion, bringing the dumbbells back down to the starting position. |
706 |
| 706 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing around world.gif |
dumbbell standing around world |
1301 |
triceps |
706 |
706 |
dumbbell |
706 |
4143 |
Repeat for the desired number of repetitions. |
706 |
| 706 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing around world.gif |
dumbbell standing around world |
1302 |
forearms |
706 |
706 |
dumbbell |
706 |
4143 |
Repeat for the desired number of repetitions. |
706 |
| 707 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over one arm triceps extension.gif |
dumbbell standing bent over one arm triceps extension |
1303 |
shoulders |
707 |
707 |
dumbbell |
707 |
4144 |
Stand with your feet shoulder-width apart and hold a dumbbell in one hand. |
707 |
| 707 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over one arm triceps extension.gif |
dumbbell standing bent over one arm triceps extension |
1304 |
back |
707 |
707 |
dumbbell |
707 |
4144 |
Stand with your feet shoulder-width apart and hold a dumbbell in one hand. |
707 |
| 707 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over one arm triceps extension.gif |
dumbbell standing bent over one arm triceps extension |
1303 |
shoulders |
707 |
707 |
dumbbell |
707 |
4145 |
Bend forward at the waist, keeping your back straight and parallel to the ground. |
707 |
| 707 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over one arm triceps extension.gif |
dumbbell standing bent over one arm triceps extension |
1304 |
back |
707 |
707 |
dumbbell |
707 |
4145 |
Bend forward at the waist, keeping your back straight and parallel to the ground. |
707 |
| 707 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over one arm triceps extension.gif |
dumbbell standing bent over one arm triceps extension |
1303 |
shoulders |
707 |
707 |
dumbbell |
707 |
4146 |
Extend your arm straight back, keeping your elbow close to your body. |
707 |
| 707 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over one arm triceps extension.gif |
dumbbell standing bent over one arm triceps extension |
1304 |
back |
707 |
707 |
dumbbell |
707 |
4146 |
Extend your arm straight back, keeping your elbow close to your body. |
707 |
| 707 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over one arm triceps extension.gif |
dumbbell standing bent over one arm triceps extension |
1303 |
shoulders |
707 |
707 |
dumbbell |
707 |
4147 |
Slowly lower the dumbbell back to the starting position. |
707 |
| 707 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over one arm triceps extension.gif |
dumbbell standing bent over one arm triceps extension |
1304 |
back |
707 |
707 |
dumbbell |
707 |
4147 |
Slowly lower the dumbbell back to the starting position. |
707 |
| 707 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over one arm triceps extension.gif |
dumbbell standing bent over one arm triceps extension |
1303 |
shoulders |
707 |
707 |
dumbbell |
707 |
4148 |
Repeat for the desired number of repetitions, then switch arms. |
707 |
| 707 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over one arm triceps extension.gif |
dumbbell standing bent over one arm triceps extension |
1304 |
back |
707 |
707 |
dumbbell |
707 |
4148 |
Repeat for the desired number of repetitions, then switch arms. |
707 |
| 708 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over two arm triceps extension.gif |
dumbbell standing bent over two arm triceps extension |
1305 |
shoulders |
708 |
708 |
dumbbell |
708 |
4149 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. |
708 |
| 708 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over two arm triceps extension.gif |
dumbbell standing bent over two arm triceps extension |
1306 |
back |
708 |
708 |
dumbbell |
708 |
4149 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. |
708 |
| 708 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over two arm triceps extension.gif |
dumbbell standing bent over two arm triceps extension |
1305 |
shoulders |
708 |
708 |
dumbbell |
708 |
4150 |
Bend forward at the waist, keeping your back straight and your knees slightly bent. |
708 |
| 708 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over two arm triceps extension.gif |
dumbbell standing bent over two arm triceps extension |
1306 |
back |
708 |
708 |
dumbbell |
708 |
4150 |
Bend forward at the waist, keeping your back straight and your knees slightly bent. |
708 |
| 708 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over two arm triceps extension.gif |
dumbbell standing bent over two arm triceps extension |
1305 |
shoulders |
708 |
708 |
dumbbell |
708 |
4151 |
Extend your arms straight back, keeping your elbows close to your body. |
708 |
| 708 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over two arm triceps extension.gif |
dumbbell standing bent over two arm triceps extension |
1306 |
back |
708 |
708 |
dumbbell |
708 |
4151 |
Extend your arms straight back, keeping your elbows close to your body. |
708 |
| 708 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over two arm triceps extension.gif |
dumbbell standing bent over two arm triceps extension |
1305 |
shoulders |
708 |
708 |
dumbbell |
708 |
4152 |
Slowly lower the dumbbells back down to the starting position. |
708 |
| 708 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over two arm triceps extension.gif |
dumbbell standing bent over two arm triceps extension |
1306 |
back |
708 |
708 |
dumbbell |
708 |
4152 |
Slowly lower the dumbbells back down to the starting position. |
708 |
| 708 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over two arm triceps extension.gif |
dumbbell standing bent over two arm triceps extension |
1305 |
shoulders |
708 |
708 |
dumbbell |
708 |
4153 |
Repeat for the desired number of repetitions. |
708 |
| 708 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing bent over two arm triceps extension.gif |
dumbbell standing bent over two arm triceps extension |
1306 |
back |
708 |
708 |
dumbbell |
708 |
4153 |
Repeat for the desired number of repetitions. |
708 |
| 709 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing biceps curl.gif |
dumbbell standing biceps curl |
1307 |
forearms |
709 |
709 |
dumbbell |
709 |
4154 |
Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended. |
709 |
| 709 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing biceps curl.gif |
dumbbell standing biceps curl |
1307 |
forearms |
709 |
709 |
dumbbell |
709 |
4155 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
709 |
| 709 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing biceps curl.gif |
dumbbell standing biceps curl |
1307 |
forearms |
709 |
709 |
dumbbell |
709 |
4156 |
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. |
709 |
| 709 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing biceps curl.gif |
dumbbell standing biceps curl |
1307 |
forearms |
709 |
709 |
dumbbell |
709 |
4157 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
709 |
| 709 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing biceps curl.gif |
dumbbell standing biceps curl |
1307 |
forearms |
709 |
709 |
dumbbell |
709 |
4158 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
709 |
| 709 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing biceps curl.gif |
dumbbell standing biceps curl |
1307 |
forearms |
709 |
709 |
dumbbell |
709 |
4159 |
Repeat for the desired number of repetitions. |
709 |
| 710 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing calf raise.gif |
dumbbell standing calf raise |
1308 |
ankles |
710 |
710 |
dumbbell |
710 |
4160 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. |
710 |
| 710 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing calf raise.gif |
dumbbell standing calf raise |
1308 |
ankles |
710 |
710 |
dumbbell |
710 |
4161 |
Raise your heels off the ground as high as possible, using your calves. |
710 |
| 710 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing calf raise.gif |
dumbbell standing calf raise |
1308 |
ankles |
710 |
710 |
dumbbell |
710 |
4162 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
710 |
| 710 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing calf raise.gif |
dumbbell standing calf raise |
1308 |
ankles |
710 |
710 |
dumbbell |
710 |
4163 |
Repeat for the desired number of repetitions. |
710 |
| 711 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing concentration curl.gif |
dumbbell standing concentration curl |
1309 |
forearms |
711 |
711 |
dumbbell |
711 |
4164 |
Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your arm fully extended and palm facing inwards. |
711 |
| 711 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing concentration curl.gif |
dumbbell standing concentration curl |
1309 |
forearms |
711 |
711 |
dumbbell |
711 |
4165 |
Place your opposite hand on your thigh for support. |
711 |
| 711 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing concentration curl.gif |
dumbbell standing concentration curl |
1309 |
forearms |
711 |
711 |
dumbbell |
711 |
4166 |
Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps. |
711 |
| 711 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing concentration curl.gif |
dumbbell standing concentration curl |
1309 |
forearms |
711 |
711 |
dumbbell |
711 |
4167 |
Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. |
711 |
| 711 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing concentration curl.gif |
dumbbell standing concentration curl |
1309 |
forearms |
711 |
711 |
dumbbell |
711 |
4168 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
711 |
| 711 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing concentration curl.gif |
dumbbell standing concentration curl |
1309 |
forearms |
711 |
711 |
dumbbell |
711 |
4169 |
Inhale and slowly lower the dumbbell back to the starting position. |
711 |
| 711 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing concentration curl.gif |
dumbbell standing concentration curl |
1309 |
forearms |
711 |
711 |
dumbbell |
711 |
4170 |
Repeat for the desired number of repetitions, then switch arms. |
711 |
| 712 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing front raise above head.gif |
dumbbell standing front raise above head |
1310 |
trapezius |
712 |
712 |
dumbbell |
712 |
4171 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. |
712 |
| 712 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing front raise above head.gif |
dumbbell standing front raise above head |
1311 |
biceps |
712 |
712 |
dumbbell |
712 |
4171 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. |
712 |
| 712 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing front raise above head.gif |
dumbbell standing front raise above head |
1310 |
trapezius |
712 |
712 |
dumbbell |
712 |
4172 |
Keep your arms straight and lift the dumbbells in front of you, raising them above your head. |
712 |
| 712 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing front raise above head.gif |
dumbbell standing front raise above head |
1311 |
biceps |
712 |
712 |
dumbbell |
712 |
4172 |
Keep your arms straight and lift the dumbbells in front of you, raising them above your head. |
712 |
| 712 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing front raise above head.gif |
dumbbell standing front raise above head |
1310 |
trapezius |
712 |
712 |
dumbbell |
712 |
4173 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
712 |
| 712 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing front raise above head.gif |
dumbbell standing front raise above head |
1311 |
biceps |
712 |
712 |
dumbbell |
712 |
4173 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
712 |
| 712 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing front raise above head.gif |
dumbbell standing front raise above head |
1310 |
trapezius |
712 |
712 |
dumbbell |
712 |
4174 |
Repeat for the desired number of repetitions. |
712 |
| 712 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing front raise above head.gif |
dumbbell standing front raise above head |
1311 |
biceps |
712 |
712 |
dumbbell |
712 |
4174 |
Repeat for the desired number of repetitions. |
712 |
| 713 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing inner biceps curl v. 2.gif |
dumbbell standing inner biceps curl v. 2 |
1312 |
forearms |
713 |
713 |
dumbbell |
713 |
4175 |
Stand up straight with a dumbbell in each hand, palms facing your torso. |
713 |
| 713 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing inner biceps curl v. 2.gif |
dumbbell standing inner biceps curl v. 2 |
1312 |
forearms |
713 |
713 |
dumbbell |
713 |
4176 |
Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. |
713 |
| 713 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing inner biceps curl v. 2.gif |
dumbbell standing inner biceps curl v. 2 |
1312 |
forearms |
713 |
713 |
dumbbell |
713 |
4177 |
While holding your upper arms stationary, curl the weights while contracting your biceps. |
713 |
| 713 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing inner biceps curl v. 2.gif |
dumbbell standing inner biceps curl v. 2 |
1312 |
forearms |
713 |
713 |
dumbbell |
713 |
4178 |
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. |
713 |
| 713 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing inner biceps curl v. 2.gif |
dumbbell standing inner biceps curl v. 2 |
1312 |
forearms |
713 |
713 |
dumbbell |
713 |
4179 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
713 |
| 713 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing inner biceps curl v. 2.gif |
dumbbell standing inner biceps curl v. 2 |
1312 |
forearms |
713 |
713 |
dumbbell |
713 |
4180 |
Slowly begin to bring the dumbbells back to the starting position as your breathe in. |
713 |
| 713 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing inner biceps curl v. 2.gif |
dumbbell standing inner biceps curl v. 2 |
1312 |
forearms |
713 |
713 |
dumbbell |
713 |
4181 |
Repeat for the recommended amount of repetitions. |
713 |
| 714 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing kickback.gif |
dumbbell standing kickback |
1313 |
shoulders |
714 |
714 |
dumbbell |
714 |
4182 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. |
714 |
| 714 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing kickback.gif |
dumbbell standing kickback |
1313 |
shoulders |
714 |
714 |
dumbbell |
714 |
4183 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
714 |
| 714 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing kickback.gif |
dumbbell standing kickback |
1313 |
shoulders |
714 |
714 |
dumbbell |
714 |
4184 |
Extend your arms straight back, squeezing your triceps at the top of the movement. |
714 |
| 714 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing kickback.gif |
dumbbell standing kickback |
1313 |
shoulders |
714 |
714 |
dumbbell |
714 |
4185 |
Pause for a moment, then slowly lower the dumbbells back to the starting position. |
714 |
| 714 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing kickback.gif |
dumbbell standing kickback |
1313 |
shoulders |
714 |
714 |
dumbbell |
714 |
4186 |
Repeat for the desired number of repetitions. |
714 |
| 715 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm concentration curl.gif |
dumbbell standing one arm concentration curl |
1314 |
forearms |
715 |
715 |
dumbbell |
715 |
4187 |
Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, palm facing up. |
715 |
| 715 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm concentration curl.gif |
dumbbell standing one arm concentration curl |
1314 |
forearms |
715 |
715 |
dumbbell |
715 |
4188 |
Place your free hand on your thigh for support. |
715 |
| 715 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm concentration curl.gif |
dumbbell standing one arm concentration curl |
1314 |
forearms |
715 |
715 |
dumbbell |
715 |
4189 |
Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps. |
715 |
| 715 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm concentration curl.gif |
dumbbell standing one arm concentration curl |
1314 |
forearms |
715 |
715 |
dumbbell |
715 |
4190 |
Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level. |
715 |
| 715 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm concentration curl.gif |
dumbbell standing one arm concentration curl |
1314 |
forearms |
715 |
715 |
dumbbell |
715 |
4191 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
715 |
| 715 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm concentration curl.gif |
dumbbell standing one arm concentration curl |
1314 |
forearms |
715 |
715 |
dumbbell |
715 |
4192 |
Inhale and slowly lower the dumbbell back to the starting position. |
715 |
| 715 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm concentration curl.gif |
dumbbell standing one arm concentration curl |
1314 |
forearms |
715 |
715 |
dumbbell |
715 |
4193 |
Repeat for the desired number of repetitions, then switch arms. |
715 |
| 716 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm curl (over incline bench).gif |
dumbbell standing one arm curl (over incline bench) |
1315 |
forearms |
716 |
716 |
dumbbell |
716 |
4194 |
Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing forward. |
716 |
| 716 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm curl (over incline bench).gif |
dumbbell standing one arm curl (over incline bench) |
1315 |
forearms |
716 |
716 |
dumbbell |
716 |
4195 |
Place your other hand on an incline bench for support. |
716 |
| 716 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm curl (over incline bench).gif |
dumbbell standing one arm curl (over incline bench) |
1315 |
forearms |
716 |
716 |
dumbbell |
716 |
4196 |
Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps. |
716 |
| 716 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm curl (over incline bench).gif |
dumbbell standing one arm curl (over incline bench) |
1315 |
forearms |
716 |
716 |
dumbbell |
716 |
4197 |
Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position. |
716 |
| 716 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm curl (over incline bench).gif |
dumbbell standing one arm curl (over incline bench) |
1315 |
forearms |
716 |
716 |
dumbbell |
716 |
4198 |
Repeat for the desired number of repetitions, then switch arms. |
716 |
| 717 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm curl over incline bench.gif |
dumbbell standing one arm curl over incline bench |
1316 |
forearms |
717 |
717 |
dumbbell |
717 |
4199 |
Stand with your feet shoulder-width apart, holding a dumbbell in one hand. |
717 |
| 717 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm curl over incline bench.gif |
dumbbell standing one arm curl over incline bench |
1316 |
forearms |
717 |
717 |
dumbbell |
717 |
4200 |
Place your other hand on an incline bench for support. |
717 |
| 717 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm curl over incline bench.gif |
dumbbell standing one arm curl over incline bench |
1316 |
forearms |
717 |
717 |
dumbbell |
717 |
4201 |
Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps. |
717 |
| 717 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm curl over incline bench.gif |
dumbbell standing one arm curl over incline bench |
1316 |
forearms |
717 |
717 |
dumbbell |
717 |
4202 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
717 |
| 717 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm curl over incline bench.gif |
dumbbell standing one arm curl over incline bench |
1316 |
forearms |
717 |
717 |
dumbbell |
717 |
4203 |
Repeat for the desired number of repetitions, then switch arms. |
717 |
| 718 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm extension.gif |
dumbbell standing one arm extension |
1317 |
shoulders |
718 |
718 |
dumbbell |
718 |
4204 |
Stand with your feet shoulder-width apart, holding a dumbbell in one hand. |
718 |
| 718 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm extension.gif |
dumbbell standing one arm extension |
1317 |
shoulders |
718 |
718 |
dumbbell |
718 |
4205 |
Raise the dumbbell overhead, fully extending your arm. |
718 |
| 718 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm extension.gif |
dumbbell standing one arm extension |
1317 |
shoulders |
718 |
718 |
dumbbell |
718 |
4206 |
Keep your upper arm close to your head and perpendicular to the ground. |
718 |
| 718 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm extension.gif |
dumbbell standing one arm extension |
1317 |
shoulders |
718 |
718 |
dumbbell |
718 |
4207 |
Slowly lower the dumbbell behind your head, bending your elbow. |
718 |
| 718 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm extension.gif |
dumbbell standing one arm extension |
1317 |
shoulders |
718 |
718 |
dumbbell |
718 |
4208 |
Pause for a moment, then raise the dumbbell back to the starting position. |
718 |
| 718 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm extension.gif |
dumbbell standing one arm extension |
1317 |
shoulders |
718 |
718 |
dumbbell |
718 |
4209 |
Repeat for the desired number of repetitions. |
718 |
| 719 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm palm in press.gif |
dumbbell standing one arm palm in press |
1318 |
triceps |
719 |
719 |
dumbbell |
719 |
4210 |
Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards. |
719 |
| 719 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm palm in press.gif |
dumbbell standing one arm palm in press |
1319 |
core |
719 |
719 |
dumbbell |
719 |
4210 |
Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards. |
719 |
| 719 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm palm in press.gif |
dumbbell standing one arm palm in press |
1318 |
triceps |
719 |
719 |
dumbbell |
719 |
4211 |
Engage your core and keep your back straight. |
719 |
| 719 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm palm in press.gif |
dumbbell standing one arm palm in press |
1319 |
core |
719 |
719 |
dumbbell |
719 |
4211 |
Engage your core and keep your back straight. |
719 |
| 719 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm palm in press.gif |
dumbbell standing one arm palm in press |
1318 |
triceps |
719 |
719 |
dumbbell |
719 |
4212 |
Press the dumbbell upwards until your arm is fully extended. |
719 |
| 719 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm palm in press.gif |
dumbbell standing one arm palm in press |
1319 |
core |
719 |
719 |
dumbbell |
719 |
4212 |
Press the dumbbell upwards until your arm is fully extended. |
719 |
| 719 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm palm in press.gif |
dumbbell standing one arm palm in press |
1318 |
triceps |
719 |
719 |
dumbbell |
719 |
4213 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
719 |
| 719 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm palm in press.gif |
dumbbell standing one arm palm in press |
1319 |
core |
719 |
719 |
dumbbell |
719 |
4213 |
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. |
719 |
| 719 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm palm in press.gif |
dumbbell standing one arm palm in press |
1318 |
triceps |
719 |
719 |
dumbbell |
719 |
4214 |
Repeat for the desired number of repetitions, then switch to the other arm. |
719 |
| 719 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm palm in press.gif |
dumbbell standing one arm palm in press |
1319 |
core |
719 |
719 |
dumbbell |
719 |
4214 |
Repeat for the desired number of repetitions, then switch to the other arm. |
719 |
| 720 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm reverse curl.gif |
dumbbell standing one arm reverse curl |
1320 |
forearms |
720 |
720 |
dumbbell |
720 |
4215 |
Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand with an overhand grip. |
720 |
| 720 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm reverse curl.gif |
dumbbell standing one arm reverse curl |
1320 |
forearms |
720 |
720 |
dumbbell |
720 |
4216 |
Keep your arm fully extended and close to your body, with your palm facing down. |
720 |
| 720 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm reverse curl.gif |
dumbbell standing one arm reverse curl |
1320 |
forearms |
720 |
720 |
dumbbell |
720 |
4217 |
Slowly curl the dumbbell up towards your shoulder, keeping your upper arm stationary. |
720 |
| 720 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm reverse curl.gif |
dumbbell standing one arm reverse curl |
1320 |
forearms |
720 |
720 |
dumbbell |
720 |
4218 |
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. |
720 |
| 720 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing one arm reverse curl.gif |
dumbbell standing one arm reverse curl |
1320 |
forearms |
720 |
720 |
dumbbell |
720 |
4219 |
Repeat for the desired number of repetitions, then switch to the other arm. |
720 |
| 721 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing overhead press.gif |
dumbbell standing overhead press |
1321 |
triceps |
721 |
721 |
dumbbell |
721 |
4220 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward. |
721 |
| 721 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing overhead press.gif |
dumbbell standing overhead press |
1322 |
upper back |
721 |
721 |
dumbbell |
721 |
4220 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward. |
721 |
| 721 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing overhead press.gif |
dumbbell standing overhead press |
1321 |
triceps |
721 |
721 |
dumbbell |
721 |
4221 |
Press the dumbbells upward until your arms are fully extended overhead. |
721 |
| 721 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing overhead press.gif |
dumbbell standing overhead press |
1322 |
upper back |
721 |
721 |
dumbbell |
721 |
4221 |
Press the dumbbells upward until your arms are fully extended overhead. |
721 |
| 721 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing overhead press.gif |
dumbbell standing overhead press |
1321 |
triceps |
721 |
721 |
dumbbell |
721 |
4222 |
Pause for a moment at the top, then slowly lower the dumbbells back down to shoulder level. |
721 |
| 721 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing overhead press.gif |
dumbbell standing overhead press |
1322 |
upper back |
721 |
721 |
dumbbell |
721 |
4222 |
Pause for a moment at the top, then slowly lower the dumbbells back down to shoulder level. |
721 |
| 721 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing overhead press.gif |
dumbbell standing overhead press |
1321 |
triceps |
721 |
721 |
dumbbell |
721 |
4223 |
Repeat for the desired number of repetitions. |
721 |
| 721 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing overhead press.gif |
dumbbell standing overhead press |
1322 |
upper back |
721 |
721 |
dumbbell |
721 |
4223 |
Repeat for the desired number of repetitions. |
721 |
| 722 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing palms in press.gif |
dumbbell standing palms in press |
1323 |
triceps |
722 |
722 |
dumbbell |
722 |
4224 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing inwards. |
722 |
| 722 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing palms in press.gif |
dumbbell standing palms in press |
1324 |
chest |
722 |
722 |
dumbbell |
722 |
4224 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing inwards. |
722 |
| 722 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing palms in press.gif |
dumbbell standing palms in press |
1323 |
triceps |
722 |
722 |
dumbbell |
722 |
4225 |
Keeping your core engaged and your back straight, press the dumbbells upwards until your arms are fully extended overhead. |
722 |
| 722 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing palms in press.gif |
dumbbell standing palms in press |
1324 |
chest |
722 |
722 |
dumbbell |
722 |
4225 |
Keeping your core engaged and your back straight, press the dumbbells upwards until your arms are fully extended overhead. |
722 |
| 722 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing palms in press.gif |
dumbbell standing palms in press |
1323 |
triceps |
722 |
722 |
dumbbell |
722 |
4226 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
722 |
| 722 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing palms in press.gif |
dumbbell standing palms in press |
1324 |
chest |
722 |
722 |
dumbbell |
722 |
4226 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
722 |
| 722 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing palms in press.gif |
dumbbell standing palms in press |
1323 |
triceps |
722 |
722 |
dumbbell |
722 |
4227 |
Repeat for the desired number of repetitions. |
722 |
| 722 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing palms in press.gif |
dumbbell standing palms in press |
1324 |
chest |
722 |
722 |
dumbbell |
722 |
4227 |
Repeat for the desired number of repetitions. |
722 |
| 723 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing preacher curl.gif |
dumbbell standing preacher curl |
1325 |
forearms |
723 |
723 |
dumbbell |
723 |
4228 |
Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward. |
723 |
| 723 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing preacher curl.gif |
dumbbell standing preacher curl |
1325 |
forearms |
723 |
723 |
dumbbell |
723 |
4229 |
Rest the back of your upper arms against the preacher bench or an incline bench, with your elbows slightly bent. |
723 |
| 723 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing preacher curl.gif |
dumbbell standing preacher curl |
1325 |
forearms |
723 |
723 |
dumbbell |
723 |
4230 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
723 |
| 723 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing preacher curl.gif |
dumbbell standing preacher curl |
1325 |
forearms |
723 |
723 |
dumbbell |
723 |
4231 |
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. |
723 |
| 723 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing preacher curl.gif |
dumbbell standing preacher curl |
1325 |
forearms |
723 |
723 |
dumbbell |
723 |
4232 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
723 |
| 723 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing preacher curl.gif |
dumbbell standing preacher curl |
1325 |
forearms |
723 |
723 |
dumbbell |
723 |
4233 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
723 |
| 723 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing preacher curl.gif |
dumbbell standing preacher curl |
1325 |
forearms |
723 |
723 |
dumbbell |
723 |
4234 |
Repeat for the desired number of repetitions. |
723 |
| 724 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing reverse curl.gif |
dumbbell standing reverse curl |
1326 |
forearms |
724 |
724 |
dumbbell |
724 |
4235 |
Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body. |
724 |
| 724 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing reverse curl.gif |
dumbbell standing reverse curl |
1326 |
forearms |
724 |
724 |
dumbbell |
724 |
4236 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. |
724 |
| 724 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing reverse curl.gif |
dumbbell standing reverse curl |
1326 |
forearms |
724 |
724 |
dumbbell |
724 |
4237 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
724 |
| 724 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing reverse curl.gif |
dumbbell standing reverse curl |
1326 |
forearms |
724 |
724 |
dumbbell |
724 |
4238 |
Inhale and slowly begin to lower the dumbbells back to the starting position. |
724 |
| 724 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing reverse curl.gif |
dumbbell standing reverse curl |
1326 |
forearms |
724 |
724 |
dumbbell |
724 |
4239 |
Repeat for the desired number of repetitions. |
724 |
| 725 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing triceps extension.gif |
dumbbell standing triceps extension |
1327 |
shoulders |
725 |
725 |
dumbbell |
725 |
4240 |
Stand with your feet shoulder-width apart and hold a dumbbell in one hand. |
725 |
| 725 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing triceps extension.gif |
dumbbell standing triceps extension |
1327 |
shoulders |
725 |
725 |
dumbbell |
725 |
4241 |
Raise the dumbbell overhead, keeping your arm straight. |
725 |
| 725 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing triceps extension.gif |
dumbbell standing triceps extension |
1327 |
shoulders |
725 |
725 |
dumbbell |
725 |
4242 |
Bend your elbow and lower the dumbbell behind your head, keeping your upper arm stationary. |
725 |
| 725 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing triceps extension.gif |
dumbbell standing triceps extension |
1327 |
shoulders |
725 |
725 |
dumbbell |
725 |
4243 |
Extend your arm back up to the starting position. |
725 |
| 725 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing triceps extension.gif |
dumbbell standing triceps extension |
1327 |
shoulders |
725 |
725 |
dumbbell |
725 |
4244 |
Repeat for the desired number of repetitions. |
725 |
| 726 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing zottman preacher curl.gif |
dumbbell standing zottman preacher curl |
1328 |
forearms |
726 |
726 |
dumbbell |
726 |
4245 |
Stand up straight with a dumbbell in each hand, palms facing forward. |
726 |
| 726 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing zottman preacher curl.gif |
dumbbell standing zottman preacher curl |
1328 |
forearms |
726 |
726 |
dumbbell |
726 |
4246 |
Place your upper arms against the preacher bench and keep your elbows slightly bent. |
726 |
| 726 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing zottman preacher curl.gif |
dumbbell standing zottman preacher curl |
1328 |
forearms |
726 |
726 |
dumbbell |
726 |
4247 |
Curl the dumbbells up towards your shoulders while keeping your upper arms stationary. |
726 |
| 726 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing zottman preacher curl.gif |
dumbbell standing zottman preacher curl |
1328 |
forearms |
726 |
726 |
dumbbell |
726 |
4248 |
At the top of the movement, rotate your wrists so that your palms are facing downward. |
726 |
| 726 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing zottman preacher curl.gif |
dumbbell standing zottman preacher curl |
1328 |
forearms |
726 |
726 |
dumbbell |
726 |
4249 |
Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as well. |
726 |
| 726 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell standing zottman preacher curl.gif |
dumbbell standing zottman preacher curl |
1328 |
forearms |
726 |
726 |
dumbbell |
726 |
4250 |
Repeat for the desired number of repetitions. |
726 |
| 727 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif |
dumbbell step up single leg balance with bicep curl |
1329 |
quadriceps |
727 |
727 |
dumbbell |
727 |
4251 |
Stand in front of a step or platform with a dumbbell in each hand, palms facing your body. |
727 |
| 727 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif |
dumbbell step up single leg balance with bicep curl |
1330 |
glutes |
727 |
727 |
dumbbell |
727 |
4251 |
Stand in front of a step or platform with a dumbbell in each hand, palms facing your body. |
727 |
| 727 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif |
dumbbell step up single leg balance with bicep curl |
1331 |
hamstrings |
727 |
727 |
dumbbell |
727 |
4251 |
Stand in front of a step or platform with a dumbbell in each hand, palms facing your body. |
727 |
| 727 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif |
dumbbell step up single leg balance with bicep curl |
1329 |
quadriceps |
727 |
727 |
dumbbell |
727 |
4252 |
Place your right foot on the step, ensuring your entire foot is in contact with the surface. |
727 |
| 727 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif |
dumbbell step up single leg balance with bicep curl |
1330 |
glutes |
727 |
727 |
dumbbell |
727 |
4252 |
Place your right foot on the step, ensuring your entire foot is in contact with the surface. |
727 |
| 727 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif |
dumbbell step up single leg balance with bicep curl |
1331 |
hamstrings |
727 |
727 |
dumbbell |
727 |
4252 |
Place your right foot on the step, ensuring your entire foot is in contact with the surface. |
727 |
| 727 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif |
dumbbell step up single leg balance with bicep curl |
1329 |
quadriceps |
727 |
727 |
dumbbell |
727 |
4253 |
Engage your core and push through your right heel to lift your body up onto the step, bringing your left knee up towards your chest. |
727 |
| 727 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif |
dumbbell step up single leg balance with bicep curl |
1330 |
glutes |
727 |
727 |
dumbbell |
727 |
4253 |
Engage your core and push through your right heel to lift your body up onto the step, bringing your left knee up towards your chest. |
727 |
| 727 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif |
dumbbell step up single leg balance with bicep curl |
1331 |
hamstrings |
727 |
727 |
dumbbell |
727 |
4253 |
Engage your core and push through your right heel to lift your body up onto the step, bringing your left knee up towards your chest. |
727 |
| 727 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif |
dumbbell step up single leg balance with bicep curl |
1329 |
quadriceps |
727 |
727 |
dumbbell |
727 |
4254 |
At the top of the movement, perform a bicep curl by bending your elbows and bringing the dumbbells towards your shoulders. |
727 |
| 727 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif |
dumbbell step up single leg balance with bicep curl |
1330 |
glutes |
727 |
727 |
dumbbell |
727 |
4254 |
At the top of the movement, perform a bicep curl by bending your elbows and bringing the dumbbells towards your shoulders. |
727 |
| 727 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif |
dumbbell step up single leg balance with bicep curl |
1331 |
hamstrings |
727 |
727 |
dumbbell |
727 |
4254 |
At the top of the movement, perform a bicep curl by bending your elbows and bringing the dumbbells towards your shoulders. |
727 |
| 727 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif |
dumbbell step up single leg balance with bicep curl |
1329 |
quadriceps |
727 |
727 |
dumbbell |
727 |
4255 |
Lower the dumbbells back down and simultaneously lower your left foot back to the ground. |
727 |
| 727 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif |
dumbbell step up single leg balance with bicep curl |
1330 |
glutes |
727 |
727 |
dumbbell |
727 |
4255 |
Lower the dumbbells back down and simultaneously lower your left foot back to the ground. |
727 |
| 727 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif |
dumbbell step up single leg balance with bicep curl |
1331 |
hamstrings |
727 |
727 |
dumbbell |
727 |
4255 |
Lower the dumbbells back down and simultaneously lower your left foot back to the ground. |
727 |
| 727 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif |
dumbbell step up single leg balance with bicep curl |
1329 |
quadriceps |
727 |
727 |
dumbbell |
727 |
4256 |
Repeat the movement on the opposite side, stepping up with your left foot and curling the dumbbells. |
727 |
| 727 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif |
dumbbell step up single leg balance with bicep curl |
1330 |
glutes |
727 |
727 |
dumbbell |
727 |
4256 |
Repeat the movement on the opposite side, stepping up with your left foot and curling the dumbbells. |
727 |
| 727 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif |
dumbbell step up single leg balance with bicep curl |
1331 |
hamstrings |
727 |
727 |
dumbbell |
727 |
4256 |
Repeat the movement on the opposite side, stepping up with your left foot and curling the dumbbells. |
727 |
| 727 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif |
dumbbell step up single leg balance with bicep curl |
1329 |
quadriceps |
727 |
727 |
dumbbell |
727 |
4257 |
Continue alternating sides for the desired number of repetitions. |
727 |
| 727 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif |
dumbbell step up single leg balance with bicep curl |
1330 |
glutes |
727 |
727 |
dumbbell |
727 |
4257 |
Continue alternating sides for the desired number of repetitions. |
727 |
| 727 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step up single leg balance with bicep curl.gif |
dumbbell step up single leg balance with bicep curl |
1331 |
hamstrings |
727 |
727 |
dumbbell |
727 |
4257 |
Continue alternating sides for the desired number of repetitions. |
727 |
| 728 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif |
dumbbell step-up |
1332 |
quadriceps |
728 |
728 |
dumbbell |
728 |
4258 |
Stand in front of a bench or step with a dumbbell in each hand, palms facing your body. |
728 |
| 728 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif |
dumbbell step-up |
1333 |
hamstrings |
728 |
728 |
dumbbell |
728 |
4258 |
Stand in front of a bench or step with a dumbbell in each hand, palms facing your body. |
728 |
| 728 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif |
dumbbell step-up |
1334 |
calves |
728 |
728 |
dumbbell |
728 |
4258 |
Stand in front of a bench or step with a dumbbell in each hand, palms facing your body. |
728 |
| 728 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif |
dumbbell step-up |
1332 |
quadriceps |
728 |
728 |
dumbbell |
728 |
4259 |
Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface. |
728 |
| 728 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif |
dumbbell step-up |
1333 |
hamstrings |
728 |
728 |
dumbbell |
728 |
4259 |
Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface. |
728 |
| 728 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif |
dumbbell step-up |
1334 |
calves |
728 |
728 |
dumbbell |
728 |
4259 |
Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface. |
728 |
| 728 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif |
dumbbell step-up |
1332 |
quadriceps |
728 |
728 |
dumbbell |
728 |
4260 |
Push through your right heel and lift your body up onto the bench or step, straightening your right leg. |
728 |
| 728 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif |
dumbbell step-up |
1333 |
hamstrings |
728 |
728 |
dumbbell |
728 |
4260 |
Push through your right heel and lift your body up onto the bench or step, straightening your right leg. |
728 |
| 728 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif |
dumbbell step-up |
1334 |
calves |
728 |
728 |
dumbbell |
728 |
4260 |
Push through your right heel and lift your body up onto the bench or step, straightening your right leg. |
728 |
| 728 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif |
dumbbell step-up |
1332 |
quadriceps |
728 |
728 |
dumbbell |
728 |
4261 |
Bring your left foot up onto the bench or step, standing fully upright. |
728 |
| 728 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif |
dumbbell step-up |
1333 |
hamstrings |
728 |
728 |
dumbbell |
728 |
4261 |
Bring your left foot up onto the bench or step, standing fully upright. |
728 |
| 728 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif |
dumbbell step-up |
1334 |
calves |
728 |
728 |
dumbbell |
728 |
4261 |
Bring your left foot up onto the bench or step, standing fully upright. |
728 |
| 728 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif |
dumbbell step-up |
1332 |
quadriceps |
728 |
728 |
dumbbell |
728 |
4262 |
Step back down with your left foot, followed by your right foot, returning to the starting position. |
728 |
| 728 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif |
dumbbell step-up |
1333 |
hamstrings |
728 |
728 |
dumbbell |
728 |
4262 |
Step back down with your left foot, followed by your right foot, returning to the starting position. |
728 |
| 728 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif |
dumbbell step-up |
1334 |
calves |
728 |
728 |
dumbbell |
728 |
4262 |
Step back down with your left foot, followed by your right foot, returning to the starting position. |
728 |
| 728 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif |
dumbbell step-up |
1332 |
quadriceps |
728 |
728 |
dumbbell |
728 |
4263 |
Repeat for the desired number of repetitions, then switch legs. |
728 |
| 728 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif |
dumbbell step-up |
1333 |
hamstrings |
728 |
728 |
dumbbell |
728 |
4263 |
Repeat for the desired number of repetitions, then switch legs. |
728 |
| 728 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up.gif |
dumbbell step-up |
1334 |
calves |
728 |
728 |
dumbbell |
728 |
4263 |
Repeat for the desired number of repetitions, then switch legs. |
728 |
| 729 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif |
dumbbell step-up lunge |
1335 |
glutes |
729 |
729 |
dumbbell |
729 |
4264 |
Stand in front of a step or platform with a dumbbell in each hand, palms facing your sides. |
729 |
| 729 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif |
dumbbell step-up lunge |
1336 |
hamstrings |
729 |
729 |
dumbbell |
729 |
4264 |
Stand in front of a step or platform with a dumbbell in each hand, palms facing your sides. |
729 |
| 729 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif |
dumbbell step-up lunge |
1337 |
calves |
729 |
729 |
dumbbell |
729 |
4264 |
Stand in front of a step or platform with a dumbbell in each hand, palms facing your sides. |
729 |
| 729 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif |
dumbbell step-up lunge |
1335 |
glutes |
729 |
729 |
dumbbell |
729 |
4265 |
Place your right foot on the step, ensuring your entire foot is on the surface. |
729 |
| 729 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif |
dumbbell step-up lunge |
1336 |
hamstrings |
729 |
729 |
dumbbell |
729 |
4265 |
Place your right foot on the step, ensuring your entire foot is on the surface. |
729 |
| 729 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif |
dumbbell step-up lunge |
1337 |
calves |
729 |
729 |
dumbbell |
729 |
4265 |
Place your right foot on the step, ensuring your entire foot is on the surface. |
729 |
| 729 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif |
dumbbell step-up lunge |
1335 |
glutes |
729 |
729 |
dumbbell |
729 |
4266 |
Push through your right heel and lift your body up onto the step, bringing your left foot up as well. |
729 |
| 729 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif |
dumbbell step-up lunge |
1336 |
hamstrings |
729 |
729 |
dumbbell |
729 |
4266 |
Push through your right heel and lift your body up onto the step, bringing your left foot up as well. |
729 |
| 729 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif |
dumbbell step-up lunge |
1337 |
calves |
729 |
729 |
dumbbell |
729 |
4266 |
Push through your right heel and lift your body up onto the step, bringing your left foot up as well. |
729 |
| 729 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif |
dumbbell step-up lunge |
1335 |
glutes |
729 |
729 |
dumbbell |
729 |
4267 |
Once both feet are on the step, lower your left foot back down to the starting position, keeping your right foot on the step. |
729 |
| 729 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif |
dumbbell step-up lunge |
1336 |
hamstrings |
729 |
729 |
dumbbell |
729 |
4267 |
Once both feet are on the step, lower your left foot back down to the starting position, keeping your right foot on the step. |
729 |
| 729 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif |
dumbbell step-up lunge |
1337 |
calves |
729 |
729 |
dumbbell |
729 |
4267 |
Once both feet are on the step, lower your left foot back down to the starting position, keeping your right foot on the step. |
729 |
| 729 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif |
dumbbell step-up lunge |
1335 |
glutes |
729 |
729 |
dumbbell |
729 |
4268 |
Repeat the movement, alternating which foot you step up with each time. |
729 |
| 729 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif |
dumbbell step-up lunge |
1336 |
hamstrings |
729 |
729 |
dumbbell |
729 |
4268 |
Repeat the movement, alternating which foot you step up with each time. |
729 |
| 729 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif |
dumbbell step-up lunge |
1337 |
calves |
729 |
729 |
dumbbell |
729 |
4268 |
Repeat the movement, alternating which foot you step up with each time. |
729 |
| 729 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif |
dumbbell step-up lunge |
1335 |
glutes |
729 |
729 |
dumbbell |
729 |
4269 |
Continue for the desired number of repetitions. |
729 |
| 729 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif |
dumbbell step-up lunge |
1336 |
hamstrings |
729 |
729 |
dumbbell |
729 |
4269 |
Continue for the desired number of repetitions. |
729 |
| 729 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up lunge.gif |
dumbbell step-up lunge |
1337 |
calves |
729 |
729 |
dumbbell |
729 |
4269 |
Continue for the desired number of repetitions. |
729 |
| 730 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif |
dumbbell step-up split squat |
1338 |
glutes |
730 |
730 |
dumbbell |
730 |
4270 |
Stand in front of a bench or step with a dumbbell in each hand, palms facing your body. |
730 |
| 730 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif |
dumbbell step-up split squat |
1339 |
hamstrings |
730 |
730 |
dumbbell |
730 |
4270 |
Stand in front of a bench or step with a dumbbell in each hand, palms facing your body. |
730 |
| 730 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif |
dumbbell step-up split squat |
1340 |
calves |
730 |
730 |
dumbbell |
730 |
4270 |
Stand in front of a bench or step with a dumbbell in each hand, palms facing your body. |
730 |
| 730 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif |
dumbbell step-up split squat |
1338 |
glutes |
730 |
730 |
dumbbell |
730 |
4271 |
Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface. |
730 |
| 730 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif |
dumbbell step-up split squat |
1339 |
hamstrings |
730 |
730 |
dumbbell |
730 |
4271 |
Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface. |
730 |
| 730 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif |
dumbbell step-up split squat |
1340 |
calves |
730 |
730 |
dumbbell |
730 |
4271 |
Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface. |
730 |
| 730 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif |
dumbbell step-up split squat |
1338 |
glutes |
730 |
730 |
dumbbell |
730 |
4272 |
Step up onto the bench or step with your right foot, pushing through your heel to lift your body up. |
730 |
| 730 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif |
dumbbell step-up split squat |
1339 |
hamstrings |
730 |
730 |
dumbbell |
730 |
4272 |
Step up onto the bench or step with your right foot, pushing through your heel to lift your body up. |
730 |
| 730 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif |
dumbbell step-up split squat |
1340 |
calves |
730 |
730 |
dumbbell |
730 |
4272 |
Step up onto the bench or step with your right foot, pushing through your heel to lift your body up. |
730 |
| 730 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif |
dumbbell step-up split squat |
1338 |
glutes |
730 |
730 |
dumbbell |
730 |
4273 |
As you step up, simultaneously lift your left knee towards your chest. |
730 |
| 730 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif |
dumbbell step-up split squat |
1339 |
hamstrings |
730 |
730 |
dumbbell |
730 |
4273 |
As you step up, simultaneously lift your left knee towards your chest. |
730 |
| 730 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif |
dumbbell step-up split squat |
1340 |
calves |
730 |
730 |
dumbbell |
730 |
4273 |
As you step up, simultaneously lift your left knee towards your chest. |
730 |
| 730 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif |
dumbbell step-up split squat |
1338 |
glutes |
730 |
730 |
dumbbell |
730 |
4274 |
Pause at the top of the movement, then slowly lower your left foot back to the ground while keeping your right foot on the bench or step. |
730 |
| 730 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif |
dumbbell step-up split squat |
1339 |
hamstrings |
730 |
730 |
dumbbell |
730 |
4274 |
Pause at the top of the movement, then slowly lower your left foot back to the ground while keeping your right foot on the bench or step. |
730 |
| 730 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif |
dumbbell step-up split squat |
1340 |
calves |
730 |
730 |
dumbbell |
730 |
4274 |
Pause at the top of the movement, then slowly lower your left foot back to the ground while keeping your right foot on the bench or step. |
730 |
| 730 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif |
dumbbell step-up split squat |
1338 |
glutes |
730 |
730 |
dumbbell |
730 |
4275 |
Repeat the movement with your left foot on the bench or step. |
730 |
| 730 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif |
dumbbell step-up split squat |
1339 |
hamstrings |
730 |
730 |
dumbbell |
730 |
4275 |
Repeat the movement with your left foot on the bench or step. |
730 |
| 730 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif |
dumbbell step-up split squat |
1340 |
calves |
730 |
730 |
dumbbell |
730 |
4275 |
Repeat the movement with your left foot on the bench or step. |
730 |
| 730 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif |
dumbbell step-up split squat |
1338 |
glutes |
730 |
730 |
dumbbell |
730 |
4276 |
Continue alternating between your right and left foot for the desired number of repetitions. |
730 |
| 730 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif |
dumbbell step-up split squat |
1339 |
hamstrings |
730 |
730 |
dumbbell |
730 |
4276 |
Continue alternating between your right and left foot for the desired number of repetitions. |
730 |
| 730 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell step-up split squat.gif |
dumbbell step-up split squat |
1340 |
calves |
730 |
730 |
dumbbell |
730 |
4276 |
Continue alternating between your right and left foot for the desired number of repetitions. |
730 |
| 731 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell stiff leg deadlift.gif |
dumbbell stiff leg deadlift |
1341 |
hamstrings |
731 |
731 |
dumbbell |
731 |
4277 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. |
731 |
| 731 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell stiff leg deadlift.gif |
dumbbell stiff leg deadlift |
1342 |
lower back |
731 |
731 |
dumbbell |
731 |
4277 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. |
731 |
| 731 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell stiff leg deadlift.gif |
dumbbell stiff leg deadlift |
1341 |
hamstrings |
731 |
731 |
dumbbell |
731 |
4278 |
Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing a slight bend in your knees. |
731 |
| 731 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell stiff leg deadlift.gif |
dumbbell stiff leg deadlift |
1342 |
lower back |
731 |
731 |
dumbbell |
731 |
4278 |
Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing a slight bend in your knees. |
731 |
| 731 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell stiff leg deadlift.gif |
dumbbell stiff leg deadlift |
1341 |
hamstrings |
731 |
731 |
dumbbell |
731 |
4279 |
Lower the dumbbells until you feel a stretch in your hamstrings, then squeeze your glutes and push through your heels to return to the starting position. |
731 |
| 731 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell stiff leg deadlift.gif |
dumbbell stiff leg deadlift |
1342 |
lower back |
731 |
731 |
dumbbell |
731 |
4279 |
Lower the dumbbells until you feel a stretch in your hamstrings, then squeeze your glutes and push through your heels to return to the starting position. |
731 |
| 731 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell stiff leg deadlift.gif |
dumbbell stiff leg deadlift |
1341 |
hamstrings |
731 |
731 |
dumbbell |
731 |
4280 |
Repeat for the desired number of repetitions. |
731 |
| 731 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell stiff leg deadlift.gif |
dumbbell stiff leg deadlift |
1342 |
lower back |
731 |
731 |
dumbbell |
731 |
4280 |
Repeat for the desired number of repetitions. |
731 |
| 732 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight arm pullover.gif |
dumbbell straight arm pullover |
1343 |
latissimus dorsi |
732 |
732 |
dumbbell |
732 |
4281 |
Lie flat on a bench with your head at one end and your feet planted firmly on the ground. |
732 |
| 732 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight arm pullover.gif |
dumbbell straight arm pullover |
1344 |
triceps |
732 |
732 |
dumbbell |
732 |
4281 |
Lie flat on a bench with your head at one end and your feet planted firmly on the ground. |
732 |
| 732 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight arm pullover.gif |
dumbbell straight arm pullover |
1343 |
latissimus dorsi |
732 |
732 |
dumbbell |
732 |
4282 |
Hold a dumbbell with both hands and extend your arms straight above your chest. |
732 |
| 732 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight arm pullover.gif |
dumbbell straight arm pullover |
1344 |
triceps |
732 |
732 |
dumbbell |
732 |
4282 |
Hold a dumbbell with both hands and extend your arms straight above your chest. |
732 |
| 732 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight arm pullover.gif |
dumbbell straight arm pullover |
1343 |
latissimus dorsi |
732 |
732 |
dumbbell |
732 |
4283 |
Keeping your arms straight, slowly lower the dumbbell behind your head in an arc-like motion. |
732 |
| 732 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight arm pullover.gif |
dumbbell straight arm pullover |
1344 |
triceps |
732 |
732 |
dumbbell |
732 |
4283 |
Keeping your arms straight, slowly lower the dumbbell behind your head in an arc-like motion. |
732 |
| 732 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight arm pullover.gif |
dumbbell straight arm pullover |
1343 |
latissimus dorsi |
732 |
732 |
dumbbell |
732 |
4284 |
Pause for a moment, then raise the dumbbell back to the starting position. |
732 |
| 732 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight arm pullover.gif |
dumbbell straight arm pullover |
1344 |
triceps |
732 |
732 |
dumbbell |
732 |
4284 |
Pause for a moment, then raise the dumbbell back to the starting position. |
732 |
| 732 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight arm pullover.gif |
dumbbell straight arm pullover |
1343 |
latissimus dorsi |
732 |
732 |
dumbbell |
732 |
4285 |
Repeat for the desired number of repetitions. |
732 |
| 732 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight arm pullover.gif |
dumbbell straight arm pullover |
1344 |
triceps |
732 |
732 |
dumbbell |
732 |
4285 |
Repeat for the desired number of repetitions. |
732 |
| 733 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight leg deadlift.gif |
dumbbell straight leg deadlift |
1345 |
hamstrings |
733 |
733 |
dumbbell |
733 |
4286 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. |
733 |
| 733 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight leg deadlift.gif |
dumbbell straight leg deadlift |
1346 |
lower back |
733 |
733 |
dumbbell |
733 |
4286 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. |
733 |
| 733 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight leg deadlift.gif |
dumbbell straight leg deadlift |
1345 |
hamstrings |
733 |
733 |
dumbbell |
733 |
4287 |
Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your torso to lean forward. |
733 |
| 733 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight leg deadlift.gif |
dumbbell straight leg deadlift |
1346 |
lower back |
733 |
733 |
dumbbell |
733 |
4287 |
Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your torso to lean forward. |
733 |
| 733 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight leg deadlift.gif |
dumbbell straight leg deadlift |
1345 |
hamstrings |
733 |
733 |
dumbbell |
733 |
4288 |
Continue lowering the dumbbells until you feel a stretch in your hamstrings, keeping your knees slightly bent. |
733 |
| 733 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight leg deadlift.gif |
dumbbell straight leg deadlift |
1346 |
lower back |
733 |
733 |
dumbbell |
733 |
4288 |
Continue lowering the dumbbells until you feel a stretch in your hamstrings, keeping your knees slightly bent. |
733 |
| 733 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight leg deadlift.gif |
dumbbell straight leg deadlift |
1345 |
hamstrings |
733 |
733 |
dumbbell |
733 |
4289 |
Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position. |
733 |
| 733 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight leg deadlift.gif |
dumbbell straight leg deadlift |
1346 |
lower back |
733 |
733 |
dumbbell |
733 |
4289 |
Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position. |
733 |
| 733 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight leg deadlift.gif |
dumbbell straight leg deadlift |
1345 |
hamstrings |
733 |
733 |
dumbbell |
733 |
4290 |
Repeat for the desired number of repetitions. |
733 |
| 733 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell straight leg deadlift.gif |
dumbbell straight leg deadlift |
1346 |
lower back |
733 |
733 |
dumbbell |
733 |
4290 |
Repeat for the desired number of repetitions. |
733 |
| 734 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif |
dumbbell sumo pull through |
1347 |
hamstrings |
734 |
734 |
dumbbell |
734 |
4291 |
Stand with your feet wider than shoulder-width apart, toes pointed outwards. |
734 |
| 734 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif |
dumbbell sumo pull through |
1348 |
quadriceps |
734 |
734 |
dumbbell |
734 |
4291 |
Stand with your feet wider than shoulder-width apart, toes pointed outwards. |
734 |
| 734 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif |
dumbbell sumo pull through |
1349 |
core |
734 |
734 |
dumbbell |
734 |
4291 |
Stand with your feet wider than shoulder-width apart, toes pointed outwards. |
734 |
| 734 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif |
dumbbell sumo pull through |
1347 |
hamstrings |
734 |
734 |
dumbbell |
734 |
4292 |
Hold a dumbbell with both hands in front of your body, arms extended. |
734 |
| 734 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif |
dumbbell sumo pull through |
1348 |
quadriceps |
734 |
734 |
dumbbell |
734 |
4292 |
Hold a dumbbell with both hands in front of your body, arms extended. |
734 |
| 734 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif |
dumbbell sumo pull through |
1349 |
core |
734 |
734 |
dumbbell |
734 |
4292 |
Hold a dumbbell with both hands in front of your body, arms extended. |
734 |
| 734 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif |
dumbbell sumo pull through |
1347 |
hamstrings |
734 |
734 |
dumbbell |
734 |
4293 |
Bend your knees and lower your hips down into a squat position, keeping your back straight. |
734 |
| 734 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif |
dumbbell sumo pull through |
1348 |
quadriceps |
734 |
734 |
dumbbell |
734 |
4293 |
Bend your knees and lower your hips down into a squat position, keeping your back straight. |
734 |
| 734 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif |
dumbbell sumo pull through |
1349 |
core |
734 |
734 |
dumbbell |
734 |
4293 |
Bend your knees and lower your hips down into a squat position, keeping your back straight. |
734 |
| 734 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif |
dumbbell sumo pull through |
1347 |
hamstrings |
734 |
734 |
dumbbell |
734 |
4294 |
Lower the dumbbell down between your legs, keeping your arms straight. |
734 |
| 734 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif |
dumbbell sumo pull through |
1348 |
quadriceps |
734 |
734 |
dumbbell |
734 |
4294 |
Lower the dumbbell down between your legs, keeping your arms straight. |
734 |
| 734 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif |
dumbbell sumo pull through |
1349 |
core |
734 |
734 |
dumbbell |
734 |
4294 |
Lower the dumbbell down between your legs, keeping your arms straight. |
734 |
| 734 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif |
dumbbell sumo pull through |
1347 |
hamstrings |
734 |
734 |
dumbbell |
734 |
4295 |
Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body. |
734 |
| 734 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif |
dumbbell sumo pull through |
1348 |
quadriceps |
734 |
734 |
dumbbell |
734 |
4295 |
Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body. |
734 |
| 734 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif |
dumbbell sumo pull through |
1349 |
core |
734 |
734 |
dumbbell |
734 |
4295 |
Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body. |
734 |
| 734 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif |
dumbbell sumo pull through |
1347 |
hamstrings |
734 |
734 |
dumbbell |
734 |
4296 |
Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs. |
734 |
| 734 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif |
dumbbell sumo pull through |
1348 |
quadriceps |
734 |
734 |
dumbbell |
734 |
4296 |
Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs. |
734 |
| 734 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif |
dumbbell sumo pull through |
1349 |
core |
734 |
734 |
dumbbell |
734 |
4296 |
Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs. |
734 |
| 734 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif |
dumbbell sumo pull through |
1347 |
hamstrings |
734 |
734 |
dumbbell |
734 |
4297 |
Repeat for the desired number of repetitions. |
734 |
| 734 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif |
dumbbell sumo pull through |
1348 |
quadriceps |
734 |
734 |
dumbbell |
734 |
4297 |
Repeat for the desired number of repetitions. |
734 |
| 734 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell sumo pull through.gif |
dumbbell sumo pull through |
1349 |
core |
734 |
734 |
dumbbell |
734 |
4297 |
Repeat for the desired number of repetitions. |
734 |
| 735 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif |
dumbbell supported squat |
1350 |
glutes |
735 |
735 |
dumbbell |
735 |
4298 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. |
735 |
| 735 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif |
dumbbell supported squat |
1351 |
hamstrings |
735 |
735 |
dumbbell |
735 |
4298 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. |
735 |
| 735 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif |
dumbbell supported squat |
1352 |
calves |
735 |
735 |
dumbbell |
735 |
4298 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. |
735 |
| 735 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif |
dumbbell supported squat |
1350 |
glutes |
735 |
735 |
dumbbell |
735 |
4299 |
Keeping your chest up and core engaged, slowly lower your body down by bending your knees and pushing your hips back. |
735 |
| 735 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif |
dumbbell supported squat |
1351 |
hamstrings |
735 |
735 |
dumbbell |
735 |
4299 |
Keeping your chest up and core engaged, slowly lower your body down by bending your knees and pushing your hips back. |
735 |
| 735 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif |
dumbbell supported squat |
1352 |
calves |
735 |
735 |
dumbbell |
735 |
4299 |
Keeping your chest up and core engaged, slowly lower your body down by bending your knees and pushing your hips back. |
735 |
| 735 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif |
dumbbell supported squat |
1350 |
glutes |
735 |
735 |
dumbbell |
735 |
4300 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
735 |
| 735 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif |
dumbbell supported squat |
1351 |
hamstrings |
735 |
735 |
dumbbell |
735 |
4300 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
735 |
| 735 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif |
dumbbell supported squat |
1352 |
calves |
735 |
735 |
dumbbell |
735 |
4300 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
735 |
| 735 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif |
dumbbell supported squat |
1350 |
glutes |
735 |
735 |
dumbbell |
735 |
4301 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
735 |
| 735 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif |
dumbbell supported squat |
1351 |
hamstrings |
735 |
735 |
dumbbell |
735 |
4301 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
735 |
| 735 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif |
dumbbell supported squat |
1352 |
calves |
735 |
735 |
dumbbell |
735 |
4301 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
735 |
| 735 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif |
dumbbell supported squat |
1350 |
glutes |
735 |
735 |
dumbbell |
735 |
4302 |
Repeat for the desired number of repetitions. |
735 |
| 735 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif |
dumbbell supported squat |
1351 |
hamstrings |
735 |
735 |
dumbbell |
735 |
4302 |
Repeat for the desired number of repetitions. |
735 |
| 735 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell supported squat.gif |
dumbbell supported squat |
1352 |
calves |
735 |
735 |
dumbbell |
735 |
4302 |
Repeat for the desired number of repetitions. |
735 |
| 736 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell tate press.gif |
dumbbell tate press |
1353 |
shoulders |
736 |
736 |
dumbbell |
736 |
4303 |
Sit on a flat bench with a dumbbell in each hand, palms facing each other. |
736 |
| 736 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell tate press.gif |
dumbbell tate press |
1353 |
shoulders |
736 |
736 |
dumbbell |
736 |
4304 |
Raise the dumbbells to shoulder height, then rotate your wrists so that your palms are facing away from you. |
736 |
| 736 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell tate press.gif |
dumbbell tate press |
1353 |
shoulders |
736 |
736 |
dumbbell |
736 |
4305 |
Press the dumbbells up until your arms are fully extended, then lower them back down to shoulder height. |
736 |
| 736 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell tate press.gif |
dumbbell tate press |
1353 |
shoulders |
736 |
736 |
dumbbell |
736 |
4306 |
Rotate your wrists back to the starting position and repeat for the desired number of repetitions. |
736 |
| 737 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell tricep kickback with stork stance.gif |
dumbbell tricep kickback with stork stance |
1354 |
shoulders |
737 |
737 |
dumbbell |
737 |
4307 |
Stand with your feet shoulder-width apart and hold a dumbbell in your right hand. |
737 |
| 737 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell tricep kickback with stork stance.gif |
dumbbell tricep kickback with stork stance |
1354 |
shoulders |
737 |
737 |
dumbbell |
737 |
4308 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
737 |
| 737 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell tricep kickback with stork stance.gif |
dumbbell tricep kickback with stork stance |
1354 |
shoulders |
737 |
737 |
dumbbell |
737 |
4309 |
Bring your right elbow up to your side, keeping it bent at a 90-degree angle. |
737 |
| 737 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell tricep kickback with stork stance.gif |
dumbbell tricep kickback with stork stance |
1354 |
shoulders |
737 |
737 |
dumbbell |
737 |
4310 |
Extend your right arm straight back, squeezing your triceps. |
737 |
| 737 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell tricep kickback with stork stance.gif |
dumbbell tricep kickback with stork stance |
1354 |
shoulders |
737 |
737 |
dumbbell |
737 |
4311 |
Pause for a moment, then slowly lower the dumbbell back to the starting position. |
737 |
| 737 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell tricep kickback with stork stance.gif |
dumbbell tricep kickback with stork stance |
1354 |
shoulders |
737 |
737 |
dumbbell |
737 |
4312 |
Repeat for the desired number of repetitions, then switch sides. |
737 |
| 738 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif |
dumbbell twisting bench press |
1355 |
chest |
738 |
738 |
dumbbell |
738 |
4313 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
738 |
| 738 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif |
dumbbell twisting bench press |
1356 |
shoulders |
738 |
738 |
dumbbell |
738 |
4313 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
738 |
| 738 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif |
dumbbell twisting bench press |
1355 |
chest |
738 |
738 |
dumbbell |
738 |
4314 |
Hold a dumbbell in each hand with an overhand grip, palms facing away from you. |
738 |
| 738 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif |
dumbbell twisting bench press |
1356 |
shoulders |
738 |
738 |
dumbbell |
738 |
4314 |
Hold a dumbbell in each hand with an overhand grip, palms facing away from you. |
738 |
| 738 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif |
dumbbell twisting bench press |
1355 |
chest |
738 |
738 |
dumbbell |
738 |
4315 |
Extend your arms straight up over your chest, keeping a slight bend in your elbows. |
738 |
| 738 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif |
dumbbell twisting bench press |
1356 |
shoulders |
738 |
738 |
dumbbell |
738 |
4315 |
Extend your arms straight up over your chest, keeping a slight bend in your elbows. |
738 |
| 738 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif |
dumbbell twisting bench press |
1355 |
chest |
738 |
738 |
dumbbell |
738 |
4316 |
Lower the dumbbells down towards your chest, keeping your elbows close to your body. |
738 |
| 738 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif |
dumbbell twisting bench press |
1356 |
shoulders |
738 |
738 |
dumbbell |
738 |
4316 |
Lower the dumbbells down towards your chest, keeping your elbows close to your body. |
738 |
| 738 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif |
dumbbell twisting bench press |
1355 |
chest |
738 |
738 |
dumbbell |
738 |
4317 |
As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement. |
738 |
| 738 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif |
dumbbell twisting bench press |
1356 |
shoulders |
738 |
738 |
dumbbell |
738 |
4317 |
As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement. |
738 |
| 738 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif |
dumbbell twisting bench press |
1355 |
chest |
738 |
738 |
dumbbell |
738 |
4318 |
Pause for a moment at the bottom, then reverse the movement by pressing the dumbbells back up to the starting position. |
738 |
| 738 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif |
dumbbell twisting bench press |
1356 |
shoulders |
738 |
738 |
dumbbell |
738 |
4318 |
Pause for a moment at the bottom, then reverse the movement by pressing the dumbbells back up to the starting position. |
738 |
| 738 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif |
dumbbell twisting bench press |
1355 |
chest |
738 |
738 |
dumbbell |
738 |
4319 |
As you press the dumbbells up, twist your wrists back to the starting position with palms facing away from you. |
738 |
| 738 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif |
dumbbell twisting bench press |
1356 |
shoulders |
738 |
738 |
dumbbell |
738 |
4319 |
As you press the dumbbells up, twist your wrists back to the starting position with palms facing away from you. |
738 |
| 738 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif |
dumbbell twisting bench press |
1355 |
chest |
738 |
738 |
dumbbell |
738 |
4320 |
Repeat for the desired number of repetitions. |
738 |
| 738 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell twisting bench press.gif |
dumbbell twisting bench press |
1356 |
shoulders |
738 |
738 |
dumbbell |
738 |
4320 |
Repeat for the desired number of repetitions. |
738 |
| 739 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row.gif |
dumbbell upright row |
1357 |
traps |
739 |
739 |
dumbbell |
739 |
4321 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. |
739 |
| 739 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row.gif |
dumbbell upright row |
1358 |
biceps |
739 |
739 |
dumbbell |
739 |
4321 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. |
739 |
| 739 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row.gif |
dumbbell upright row |
1357 |
traps |
739 |
739 |
dumbbell |
739 |
4322 |
Let the dumbbells hang in front of your thighs, with your arms fully extended. |
739 |
| 739 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row.gif |
dumbbell upright row |
1358 |
biceps |
739 |
739 |
dumbbell |
739 |
4322 |
Let the dumbbells hang in front of your thighs, with your arms fully extended. |
739 |
| 739 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row.gif |
dumbbell upright row |
1357 |
traps |
739 |
739 |
dumbbell |
739 |
4323 |
Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows. |
739 |
| 739 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row.gif |
dumbbell upright row |
1358 |
biceps |
739 |
739 |
dumbbell |
739 |
4323 |
Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows. |
739 |
| 739 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row.gif |
dumbbell upright row |
1357 |
traps |
739 |
739 |
dumbbell |
739 |
4324 |
Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. |
739 |
| 739 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row.gif |
dumbbell upright row |
1358 |
biceps |
739 |
739 |
dumbbell |
739 |
4324 |
Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. |
739 |
| 739 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row.gif |
dumbbell upright row |
1357 |
traps |
739 |
739 |
dumbbell |
739 |
4325 |
Repeat for the desired number of repetitions. |
739 |
| 739 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row.gif |
dumbbell upright row |
1358 |
biceps |
739 |
739 |
dumbbell |
739 |
4325 |
Repeat for the desired number of repetitions. |
739 |
| 740 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif |
dumbbell upright row (back pov) |
1359 |
traps |
740 |
740 |
dumbbell |
740 |
4326 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. |
740 |
| 740 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif |
dumbbell upright row (back pov) |
1360 |
biceps |
740 |
740 |
dumbbell |
740 |
4326 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. |
740 |
| 740 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif |
dumbbell upright row (back pov) |
1359 |
traps |
740 |
740 |
dumbbell |
740 |
4327 |
Let the dumbbells hang in front of your thighs, with your arms fully extended and your palms facing your body. |
740 |
| 740 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif |
dumbbell upright row (back pov) |
1360 |
biceps |
740 |
740 |
dumbbell |
740 |
4327 |
Let the dumbbells hang in front of your thighs, with your arms fully extended and your palms facing your body. |
740 |
| 740 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif |
dumbbell upright row (back pov) |
1359 |
traps |
740 |
740 |
dumbbell |
740 |
4328 |
Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows. |
740 |
| 740 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif |
dumbbell upright row (back pov) |
1360 |
biceps |
740 |
740 |
dumbbell |
740 |
4328 |
Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows. |
740 |
| 740 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif |
dumbbell upright row (back pov) |
1359 |
traps |
740 |
740 |
dumbbell |
740 |
4329 |
Continue lifting until the dumbbells are at shoulder height, with your elbows pointing out to the sides. |
740 |
| 740 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif |
dumbbell upright row (back pov) |
1360 |
biceps |
740 |
740 |
dumbbell |
740 |
4329 |
Continue lifting until the dumbbells are at shoulder height, with your elbows pointing out to the sides. |
740 |
| 740 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif |
dumbbell upright row (back pov) |
1359 |
traps |
740 |
740 |
dumbbell |
740 |
4330 |
Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. |
740 |
| 740 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif |
dumbbell upright row (back pov) |
1360 |
biceps |
740 |
740 |
dumbbell |
740 |
4330 |
Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. |
740 |
| 740 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif |
dumbbell upright row (back pov) |
1359 |
traps |
740 |
740 |
dumbbell |
740 |
4331 |
Repeat for the desired number of repetitions. |
740 |
| 740 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright row (back pov).gif |
dumbbell upright row (back pov) |
1360 |
biceps |
740 |
740 |
dumbbell |
740 |
4331 |
Repeat for the desired number of repetitions. |
740 |
| 741 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright shoulder external rotation.gif |
dumbbell upright shoulder external rotation |
1361 |
rotator cuff |
741 |
741 |
dumbbell |
741 |
4332 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body. |
741 |
| 741 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright shoulder external rotation.gif |
dumbbell upright shoulder external rotation |
1362 |
trapezius |
741 |
741 |
dumbbell |
741 |
4332 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body. |
741 |
| 741 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright shoulder external rotation.gif |
dumbbell upright shoulder external rotation |
1361 |
rotator cuff |
741 |
741 |
dumbbell |
741 |
4333 |
Raise your arms out to the sides until they are parallel to the ground, keeping your elbows slightly bent. |
741 |
| 741 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright shoulder external rotation.gif |
dumbbell upright shoulder external rotation |
1362 |
trapezius |
741 |
741 |
dumbbell |
741 |
4333 |
Raise your arms out to the sides until they are parallel to the ground, keeping your elbows slightly bent. |
741 |
| 741 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright shoulder external rotation.gif |
dumbbell upright shoulder external rotation |
1361 |
rotator cuff |
741 |
741 |
dumbbell |
741 |
4334 |
Rotate your arms externally, bringing the dumbbells up towards your head while keeping your elbows in the same position. |
741 |
| 741 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright shoulder external rotation.gif |
dumbbell upright shoulder external rotation |
1362 |
trapezius |
741 |
741 |
dumbbell |
741 |
4334 |
Rotate your arms externally, bringing the dumbbells up towards your head while keeping your elbows in the same position. |
741 |
| 741 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright shoulder external rotation.gif |
dumbbell upright shoulder external rotation |
1361 |
rotator cuff |
741 |
741 |
dumbbell |
741 |
4335 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
741 |
| 741 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright shoulder external rotation.gif |
dumbbell upright shoulder external rotation |
1362 |
trapezius |
741 |
741 |
dumbbell |
741 |
4335 |
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position. |
741 |
| 741 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright shoulder external rotation.gif |
dumbbell upright shoulder external rotation |
1361 |
rotator cuff |
741 |
741 |
dumbbell |
741 |
4336 |
Repeat for the desired number of repetitions. |
741 |
| 741 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell upright shoulder external rotation.gif |
dumbbell upright shoulder external rotation |
1362 |
trapezius |
741 |
741 |
dumbbell |
741 |
4336 |
Repeat for the desired number of repetitions. |
741 |
| 742 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell waiter biceps curl.gif |
dumbbell waiter biceps curl |
1363 |
forearms |
742 |
742 |
dumbbell |
742 |
4337 |
Stand up straight with a dumbbell in each hand, palms facing forward. |
742 |
| 742 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell waiter biceps curl.gif |
dumbbell waiter biceps curl |
1364 |
shoulders |
742 |
742 |
dumbbell |
742 |
4337 |
Stand up straight with a dumbbell in each hand, palms facing forward. |
742 |
| 742 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell waiter biceps curl.gif |
dumbbell waiter biceps curl |
1363 |
forearms |
742 |
742 |
dumbbell |
742 |
4338 |
Keep your upper arms close to your body and your elbows tucked in. |
742 |
| 742 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell waiter biceps curl.gif |
dumbbell waiter biceps curl |
1364 |
shoulders |
742 |
742 |
dumbbell |
742 |
4338 |
Keep your upper arms close to your body and your elbows tucked in. |
742 |
| 742 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell waiter biceps curl.gif |
dumbbell waiter biceps curl |
1363 |
forearms |
742 |
742 |
dumbbell |
742 |
4339 |
Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight. |
742 |
| 742 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell waiter biceps curl.gif |
dumbbell waiter biceps curl |
1364 |
shoulders |
742 |
742 |
dumbbell |
742 |
4339 |
Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight. |
742 |
| 742 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell waiter biceps curl.gif |
dumbbell waiter biceps curl |
1363 |
forearms |
742 |
742 |
dumbbell |
742 |
4340 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
742 |
| 742 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell waiter biceps curl.gif |
dumbbell waiter biceps curl |
1364 |
shoulders |
742 |
742 |
dumbbell |
742 |
4340 |
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. |
742 |
| 742 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell waiter biceps curl.gif |
dumbbell waiter biceps curl |
1363 |
forearms |
742 |
742 |
dumbbell |
742 |
4341 |
Repeat for the desired number of repetitions. |
742 |
| 742 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell waiter biceps curl.gif |
dumbbell waiter biceps curl |
1364 |
shoulders |
742 |
742 |
dumbbell |
742 |
4341 |
Repeat for the desired number of repetitions. |
742 |
| 743 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell w-press.gif |
dumbbell w-press |
1365 |
triceps |
743 |
743 |
dumbbell |
743 |
4342 |
Sit on a bench with a dumbbell in each hand, palms facing forward. |
743 |
| 743 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell w-press.gif |
dumbbell w-press |
1366 |
chest |
743 |
743 |
dumbbell |
743 |
4342 |
Sit on a bench with a dumbbell in each hand, palms facing forward. |
743 |
| 743 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell w-press.gif |
dumbbell w-press |
1365 |
triceps |
743 |
743 |
dumbbell |
743 |
4343 |
Raise the dumbbells to shoulder height, elbows bent and palms facing forward. |
743 |
| 743 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell w-press.gif |
dumbbell w-press |
1366 |
chest |
743 |
743 |
dumbbell |
743 |
4343 |
Raise the dumbbells to shoulder height, elbows bent and palms facing forward. |
743 |
| 743 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell w-press.gif |
dumbbell w-press |
1365 |
triceps |
743 |
743 |
dumbbell |
743 |
4344 |
Press the dumbbells upward until your arms are fully extended overhead. |
743 |
| 743 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell w-press.gif |
dumbbell w-press |
1366 |
chest |
743 |
743 |
dumbbell |
743 |
4344 |
Press the dumbbells upward until your arms are fully extended overhead. |
743 |
| 743 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell w-press.gif |
dumbbell w-press |
1365 |
triceps |
743 |
743 |
dumbbell |
743 |
4345 |
Lower the dumbbells back to shoulder height. |
743 |
| 743 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell w-press.gif |
dumbbell w-press |
1366 |
chest |
743 |
743 |
dumbbell |
743 |
4345 |
Lower the dumbbells back to shoulder height. |
743 |
| 743 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell w-press.gif |
dumbbell w-press |
1365 |
triceps |
743 |
743 |
dumbbell |
743 |
4346 |
Repeat for the desired number of repetitions. |
743 |
| 743 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell w-press.gif |
dumbbell w-press |
1366 |
chest |
743 |
743 |
dumbbell |
743 |
4346 |
Repeat for the desired number of repetitions. |
743 |
| 744 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell zottman curl.gif |
dumbbell zottman curl |
1367 |
forearms |
744 |
744 |
dumbbell |
744 |
4347 |
Stand up straight with a dumbbell in each hand, palms facing your body. |
744 |
| 744 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell zottman curl.gif |
dumbbell zottman curl |
1367 |
forearms |
744 |
744 |
dumbbell |
744 |
4348 |
Keep your elbows close to your torso and rotate your palms to face forward. |
744 |
| 744 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell zottman curl.gif |
dumbbell zottman curl |
1367 |
forearms |
744 |
744 |
dumbbell |
744 |
4349 |
Curl the dumbbells up to your shoulders while keeping your upper arms stationary. |
744 |
| 744 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell zottman curl.gif |
dumbbell zottman curl |
1367 |
forearms |
744 |
744 |
dumbbell |
744 |
4350 |
At the top of the movement, rotate your wrists so that your palms are facing away from your body. |
744 |
| 744 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell zottman curl.gif |
dumbbell zottman curl |
1367 |
forearms |
744 |
744 |
dumbbell |
744 |
4351 |
Slowly lower the dumbbells back to the starting position, rotating your palms back to facing your body. |
744 |
| 744 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell zottman curl.gif |
dumbbell zottman curl |
1367 |
forearms |
744 |
744 |
dumbbell |
744 |
4352 |
Repeat for the desired number of repetitions. |
744 |
| 745 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell zottman preacher curl.gif |
dumbbell zottman preacher curl |
1368 |
forearms |
745 |
745 |
dumbbell |
745 |
4353 |
Sit on a preacher bench with a dumbbell in each hand, palms facing up and elbows resting on the pad. |
745 |
| 745 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell zottman preacher curl.gif |
dumbbell zottman preacher curl |
1368 |
forearms |
745 |
745 |
dumbbell |
745 |
4354 |
Curl the dumbbells up towards your shoulders, keeping your upper arms stationary and your palms facing up. |
745 |
| 745 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell zottman preacher curl.gif |
dumbbell zottman preacher curl |
1368 |
forearms |
745 |
745 |
dumbbell |
745 |
4355 |
At the top of the curl, rotate your wrists so that your palms are facing down. |
745 |
| 745 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell zottman preacher curl.gif |
dumbbell zottman preacher curl |
1368 |
forearms |
745 |
745 |
dumbbell |
745 |
4356 |
Slowly lower the dumbbells back down to the starting position, rotating your wrists back to the starting position as you do so. |
745 |
| 745 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbell zottman preacher curl.gif |
dumbbell zottman preacher curl |
1368 |
forearms |
745 |
745 |
dumbbell |
745 |
4357 |
Repeat for the desired number of repetitions. |
745 |
| 746 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbells seated triceps extension.gif |
dumbbells seated triceps extension |
1369 |
shoulders |
746 |
746 |
dumbbell |
746 |
4358 |
Sit on a bench with your back straight and feet flat on the ground. |
746 |
| 746 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbells seated triceps extension.gif |
dumbbells seated triceps extension |
1369 |
shoulders |
746 |
746 |
dumbbell |
746 |
4359 |
Hold a dumbbell in both hands with an overhand grip, and raise it above your head. |
746 |
| 746 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbells seated triceps extension.gif |
dumbbells seated triceps extension |
1369 |
shoulders |
746 |
746 |
dumbbell |
746 |
4360 |
Bend your elbows and lower the dumbbell behind your head, keeping your upper arms close to your ears. |
746 |
| 746 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbells seated triceps extension.gif |
dumbbells seated triceps extension |
1369 |
shoulders |
746 |
746 |
dumbbell |
746 |
4361 |
Extend your arms and raise the dumbbell back to the starting position. |
746 |
| 746 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\dumbbells seated triceps extension.gif |
dumbbells seated triceps extension |
1369 |
shoulders |
746 |
746 |
dumbbell |
746 |
4362 |
Repeat for the desired number of repetitions. |
746 |
| 747 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif |
dynamic chest stretch (male) |
1370 |
shoulders |
747 |
747 |
body weight |
747 |
4363 |
Stand tall with your feet shoulder-width apart. |
747 |
| 747 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif |
dynamic chest stretch (male) |
1371 |
triceps |
747 |
747 |
body weight |
747 |
4363 |
Stand tall with your feet shoulder-width apart. |
747 |
| 747 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif |
dynamic chest stretch (male) |
1370 |
shoulders |
747 |
747 |
body weight |
747 |
4364 |
Extend your arms straight out to the sides, parallel to the ground. |
747 |
| 747 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif |
dynamic chest stretch (male) |
1371 |
triceps |
747 |
747 |
body weight |
747 |
4364 |
Extend your arms straight out to the sides, parallel to the ground. |
747 |
| 747 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif |
dynamic chest stretch (male) |
1370 |
shoulders |
747 |
747 |
body weight |
747 |
4365 |
Slowly bring your arms forward, crossing them in front of your body. |
747 |
| 747 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif |
dynamic chest stretch (male) |
1371 |
triceps |
747 |
747 |
body weight |
747 |
4365 |
Slowly bring your arms forward, crossing them in front of your body. |
747 |
| 747 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif |
dynamic chest stretch (male) |
1370 |
shoulders |
747 |
747 |
body weight |
747 |
4366 |
Feel the stretch in your chest muscles. |
747 |
| 747 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif |
dynamic chest stretch (male) |
1371 |
triceps |
747 |
747 |
body weight |
747 |
4366 |
Feel the stretch in your chest muscles. |
747 |
| 747 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif |
dynamic chest stretch (male) |
1370 |
shoulders |
747 |
747 |
body weight |
747 |
4367 |
Hold the stretch for 10-30 seconds. |
747 |
| 747 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif |
dynamic chest stretch (male) |
1371 |
triceps |
747 |
747 |
body weight |
747 |
4367 |
Hold the stretch for 10-30 seconds. |
747 |
| 747 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif |
dynamic chest stretch (male) |
1370 |
shoulders |
747 |
747 |
body weight |
747 |
4368 |
Return to the starting position and repeat for the desired number of repetitions. |
747 |
| 747 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\dynamic chest stretch (male).gif |
dynamic chest stretch (male) |
1371 |
triceps |
747 |
747 |
body weight |
747 |
4368 |
Return to the starting position and repeat for the desired number of repetitions. |
747 |
| 748 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow dips.gif |
elbow dips |
1372 |
chest |
748 |
748 |
body weight |
748 |
4369 |
Sit on the edge of a bench or chair with your hands gripping the edge next to your hips. |
748 |
| 748 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow dips.gif |
elbow dips |
1373 |
shoulders |
748 |
748 |
body weight |
748 |
4369 |
Sit on the edge of a bench or chair with your hands gripping the edge next to your hips. |
748 |
| 748 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow dips.gif |
elbow dips |
1372 |
chest |
748 |
748 |
body weight |
748 |
4370 |
Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground. |
748 |
| 748 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow dips.gif |
elbow dips |
1373 |
shoulders |
748 |
748 |
body weight |
748 |
4370 |
Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground. |
748 |
| 748 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow dips.gif |
elbow dips |
1372 |
chest |
748 |
748 |
body weight |
748 |
4371 |
Bend your elbows and lower your body towards the ground, keeping your back close to the bench. |
748 |
| 748 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow dips.gif |
elbow dips |
1373 |
shoulders |
748 |
748 |
body weight |
748 |
4371 |
Bend your elbows and lower your body towards the ground, keeping your back close to the bench. |
748 |
| 748 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow dips.gif |
elbow dips |
1372 |
chest |
748 |
748 |
body weight |
748 |
4372 |
Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position. |
748 |
| 748 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow dips.gif |
elbow dips |
1373 |
shoulders |
748 |
748 |
body weight |
748 |
4372 |
Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position. |
748 |
| 748 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow dips.gif |
elbow dips |
1372 |
chest |
748 |
748 |
body weight |
748 |
4373 |
Repeat for the desired number of repetitions. |
748 |
| 748 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow dips.gif |
elbow dips |
1373 |
shoulders |
748 |
748 |
body weight |
748 |
4373 |
Repeat for the desired number of repetitions. |
748 |
| 749 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow lift - reverse push-up.gif |
elbow lift - reverse push-up |
1374 |
triceps |
749 |
749 |
body weight |
749 |
4374 |
Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders. |
749 |
| 749 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow lift - reverse push-up.gif |
elbow lift - reverse push-up |
1375 |
shoulders |
749 |
749 |
body weight |
749 |
4374 |
Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders. |
749 |
| 749 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow lift - reverse push-up.gif |
elbow lift - reverse push-up |
1374 |
triceps |
749 |
749 |
body weight |
749 |
4375 |
Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides. |
749 |
| 749 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow lift - reverse push-up.gif |
elbow lift - reverse push-up |
1375 |
shoulders |
749 |
749 |
body weight |
749 |
4375 |
Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides. |
749 |
| 749 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow lift - reverse push-up.gif |
elbow lift - reverse push-up |
1374 |
triceps |
749 |
749 |
body weight |
749 |
4376 |
Pause at the top for a moment, squeezing your upper back muscles. |
749 |
| 749 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow lift - reverse push-up.gif |
elbow lift - reverse push-up |
1375 |
shoulders |
749 |
749 |
body weight |
749 |
4376 |
Pause at the top for a moment, squeezing your upper back muscles. |
749 |
| 749 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow lift - reverse push-up.gif |
elbow lift - reverse push-up |
1374 |
triceps |
749 |
749 |
body weight |
749 |
4377 |
Slowly lower your body back down to the starting position. |
749 |
| 749 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow lift - reverse push-up.gif |
elbow lift - reverse push-up |
1375 |
shoulders |
749 |
749 |
body weight |
749 |
4377 |
Slowly lower your body back down to the starting position. |
749 |
| 749 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow lift - reverse push-up.gif |
elbow lift - reverse push-up |
1374 |
triceps |
749 |
749 |
body weight |
749 |
4378 |
Repeat for the desired number of repetitions. |
749 |
| 749 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow lift - reverse push-up.gif |
elbow lift - reverse push-up |
1375 |
shoulders |
749 |
749 |
body weight |
749 |
4378 |
Repeat for the desired number of repetitions. |
749 |
| 750 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow-to-knee.gif |
elbow-to-knee |
1376 |
obliques |
750 |
750 |
body weight |
750 |
4379 |
Start by lying flat on your back with your knees bent and feet flat on the ground. |
750 |
| 750 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow-to-knee.gif |
elbow-to-knee |
1376 |
obliques |
750 |
750 |
body weight |
750 |
4380 |
Place your hands behind your head with your elbows pointing outwards. |
750 |
| 750 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow-to-knee.gif |
elbow-to-knee |
1376 |
obliques |
750 |
750 |
body weight |
750 |
4381 |
Engage your abs and lift your upper body off the ground, bringing your right elbow towards your left knee. |
750 |
| 750 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow-to-knee.gif |
elbow-to-knee |
1376 |
obliques |
750 |
750 |
body weight |
750 |
4382 |
At the same time, bring your left knee towards your right elbow, creating a twisting motion. |
750 |
| 750 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow-to-knee.gif |
elbow-to-knee |
1376 |
obliques |
750 |
750 |
body weight |
750 |
4383 |
Pause for a moment at the top, then slowly lower your upper body and extend your legs back to the starting position. |
750 |
| 750 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow-to-knee.gif |
elbow-to-knee |
1376 |
obliques |
750 |
750 |
body weight |
750 |
4384 |
Repeat the movement, this time bringing your left elbow towards your right knee and your right knee towards your left elbow. |
750 |
| 750 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\elbow-to-knee.gif |
elbow-to-knee |
1376 |
obliques |
750 |
750 |
body weight |
750 |
4385 |
Continue alternating sides for the desired number of repetitions. |
750 |
| 751 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\elevator.gif |
elevator |
1377 |
shoulders |
751 |
751 |
body weight |
751 |
4386 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
751 |
| 751 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\elevator.gif |
elevator |
1378 |
trapezius |
751 |
751 |
body weight |
751 |
4386 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
751 |
| 751 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\elevator.gif |
elevator |
1377 |
shoulders |
751 |
751 |
body weight |
751 |
4387 |
Place your hands on your hips or cross them in front of your chest. |
751 |
| 751 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\elevator.gif |
elevator |
1378 |
trapezius |
751 |
751 |
body weight |
751 |
4387 |
Place your hands on your hips or cross them in front of your chest. |
751 |
| 751 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\elevator.gif |
elevator |
1377 |
shoulders |
751 |
751 |
body weight |
751 |
4388 |
Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground. |
751 |
| 751 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\elevator.gif |
elevator |
1378 |
trapezius |
751 |
751 |
body weight |
751 |
4388 |
Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground. |
751 |
| 751 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\elevator.gif |
elevator |
1377 |
shoulders |
751 |
751 |
body weight |
751 |
4389 |
Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position. |
751 |
| 751 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\elevator.gif |
elevator |
1378 |
trapezius |
751 |
751 |
body weight |
751 |
4389 |
Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position. |
751 |
| 751 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\elevator.gif |
elevator |
1377 |
shoulders |
751 |
751 |
body weight |
751 |
4390 |
Repeat for the desired number of repetitions. |
751 |
| 751 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\elevator.gif |
elevator |
1378 |
trapezius |
751 |
751 |
body weight |
751 |
4390 |
Repeat for the desired number of repetitions. |
751 |
| 752 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif |
exercise ball alternating arm ups |
1379 |
shoulders |
752 |
752 |
stability ball |
752 |
4391 |
Sit on the stability ball with your feet flat on the ground and your back straight. |
752 |
| 752 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif |
exercise ball alternating arm ups |
1380 |
core |
752 |
752 |
stability ball |
752 |
4391 |
Sit on the stability ball with your feet flat on the ground and your back straight. |
752 |
| 752 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif |
exercise ball alternating arm ups |
1379 |
shoulders |
752 |
752 |
stability ball |
752 |
4392 |
Hold a dumbbell in each hand with your palms facing inwards and your arms extended down by your sides. |
752 |
| 752 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif |
exercise ball alternating arm ups |
1380 |
core |
752 |
752 |
stability ball |
752 |
4392 |
Hold a dumbbell in each hand with your palms facing inwards and your arms extended down by your sides. |
752 |
| 752 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif |
exercise ball alternating arm ups |
1379 |
shoulders |
752 |
752 |
stability ball |
752 |
4393 |
Engage your core and slowly lift one arm up towards your shoulder, keeping your elbow slightly bent. |
752 |
| 752 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif |
exercise ball alternating arm ups |
1380 |
core |
752 |
752 |
stability ball |
752 |
4393 |
Engage your core and slowly lift one arm up towards your shoulder, keeping your elbow slightly bent. |
752 |
| 752 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif |
exercise ball alternating arm ups |
1379 |
shoulders |
752 |
752 |
stability ball |
752 |
4394 |
Pause for a moment at the top, then slowly lower your arm back down to the starting position. |
752 |
| 752 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif |
exercise ball alternating arm ups |
1380 |
core |
752 |
752 |
stability ball |
752 |
4394 |
Pause for a moment at the top, then slowly lower your arm back down to the starting position. |
752 |
| 752 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif |
exercise ball alternating arm ups |
1379 |
shoulders |
752 |
752 |
stability ball |
752 |
4395 |
Repeat the movement with the other arm. |
752 |
| 752 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif |
exercise ball alternating arm ups |
1380 |
core |
752 |
752 |
stability ball |
752 |
4395 |
Repeat the movement with the other arm. |
752 |
| 752 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif |
exercise ball alternating arm ups |
1379 |
shoulders |
752 |
752 |
stability ball |
752 |
4396 |
Continue alternating arms for the desired number of repetitions. |
752 |
| 752 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball alternating arm ups.gif |
exercise ball alternating arm ups |
1380 |
core |
752 |
752 |
stability ball |
752 |
4396 |
Continue alternating arms for the desired number of repetitions. |
752 |
| 753 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with arms extended.gif |
exercise ball back extension with arms extended |
1381 |
glutes |
753 |
753 |
stability ball |
753 |
4397 |
Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall for stability. |
753 |
| 753 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with arms extended.gif |
exercise ball back extension with arms extended |
1382 |
hamstrings |
753 |
753 |
stability ball |
753 |
4397 |
Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall for stability. |
753 |
| 753 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with arms extended.gif |
exercise ball back extension with arms extended |
1381 |
glutes |
753 |
753 |
stability ball |
753 |
4398 |
Extend your arms straight out in front of you, with your palms facing down. |
753 |
| 753 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with arms extended.gif |
exercise ball back extension with arms extended |
1382 |
hamstrings |
753 |
753 |
stability ball |
753 |
4398 |
Extend your arms straight out in front of you, with your palms facing down. |
753 |
| 753 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with arms extended.gif |
exercise ball back extension with arms extended |
1381 |
glutes |
753 |
753 |
stability ball |
753 |
4399 |
Engage your core and slowly lift your upper body off the ball, keeping your back straight and your neck in line with your spine. |
753 |
| 753 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with arms extended.gif |
exercise ball back extension with arms extended |
1382 |
hamstrings |
753 |
753 |
stability ball |
753 |
4399 |
Engage your core and slowly lift your upper body off the ball, keeping your back straight and your neck in line with your spine. |
753 |
| 753 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with arms extended.gif |
exercise ball back extension with arms extended |
1381 |
glutes |
753 |
753 |
stability ball |
753 |
4400 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
753 |
| 753 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with arms extended.gif |
exercise ball back extension with arms extended |
1382 |
hamstrings |
753 |
753 |
stability ball |
753 |
4400 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
753 |
| 753 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with arms extended.gif |
exercise ball back extension with arms extended |
1381 |
glutes |
753 |
753 |
stability ball |
753 |
4401 |
Repeat for the desired number of repetitions. |
753 |
| 753 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with arms extended.gif |
exercise ball back extension with arms extended |
1382 |
hamstrings |
753 |
753 |
stability ball |
753 |
4401 |
Repeat for the desired number of repetitions. |
753 |
| 754 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif |
exercise ball back extension with hands behind head |
1383 |
glutes |
754 |
754 |
stability ball |
754 |
4402 |
Place the stability ball on the ground and lie face down on top of it with your hips resting on the ball. |
754 |
| 754 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif |
exercise ball back extension with hands behind head |
1384 |
hamstrings |
754 |
754 |
stability ball |
754 |
4402 |
Place the stability ball on the ground and lie face down on top of it with your hips resting on the ball. |
754 |
| 754 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif |
exercise ball back extension with hands behind head |
1383 |
glutes |
754 |
754 |
stability ball |
754 |
4403 |
Position your feet against a wall or other stable surface for support. |
754 |
| 754 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif |
exercise ball back extension with hands behind head |
1384 |
hamstrings |
754 |
754 |
stability ball |
754 |
4403 |
Position your feet against a wall or other stable surface for support. |
754 |
| 754 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif |
exercise ball back extension with hands behind head |
1383 |
glutes |
754 |
754 |
stability ball |
754 |
4404 |
Cross your arms behind your head, with your hands touching the back of your head. |
754 |
| 754 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif |
exercise ball back extension with hands behind head |
1384 |
hamstrings |
754 |
754 |
stability ball |
754 |
4404 |
Cross your arms behind your head, with your hands touching the back of your head. |
754 |
| 754 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif |
exercise ball back extension with hands behind head |
1383 |
glutes |
754 |
754 |
stability ball |
754 |
4405 |
Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your hips. |
754 |
| 754 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif |
exercise ball back extension with hands behind head |
1384 |
hamstrings |
754 |
754 |
stability ball |
754 |
4405 |
Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your hips. |
754 |
| 754 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif |
exercise ball back extension with hands behind head |
1383 |
glutes |
754 |
754 |
stability ball |
754 |
4406 |
Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position. |
754 |
| 754 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif |
exercise ball back extension with hands behind head |
1384 |
hamstrings |
754 |
754 |
stability ball |
754 |
4406 |
Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position. |
754 |
| 754 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif |
exercise ball back extension with hands behind head |
1383 |
glutes |
754 |
754 |
stability ball |
754 |
4407 |
Repeat for the desired number of repetitions. |
754 |
| 754 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with hands behind head.gif |
exercise ball back extension with hands behind head |
1384 |
hamstrings |
754 |
754 |
stability ball |
754 |
4407 |
Repeat for the desired number of repetitions. |
754 |
| 755 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with knees off ground.gif |
exercise ball back extension with knees off ground |
1385 |
glutes |
755 |
755 |
stability ball |
755 |
4408 |
Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall for stability. |
755 |
| 755 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with knees off ground.gif |
exercise ball back extension with knees off ground |
1386 |
hamstrings |
755 |
755 |
stability ball |
755 |
4408 |
Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall for stability. |
755 |
| 755 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with knees off ground.gif |
exercise ball back extension with knees off ground |
1385 |
glutes |
755 |
755 |
stability ball |
755 |
4409 |
Position your hands behind your head or crossed over your chest. |
755 |
| 755 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with knees off ground.gif |
exercise ball back extension with knees off ground |
1386 |
hamstrings |
755 |
755 |
stability ball |
755 |
4409 |
Position your hands behind your head or crossed over your chest. |
755 |
| 755 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with knees off ground.gif |
exercise ball back extension with knees off ground |
1385 |
glutes |
755 |
755 |
stability ball |
755 |
4410 |
Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels. |
755 |
| 755 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with knees off ground.gif |
exercise ball back extension with knees off ground |
1386 |
hamstrings |
755 |
755 |
stability ball |
755 |
4410 |
Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels. |
755 |
| 755 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with knees off ground.gif |
exercise ball back extension with knees off ground |
1385 |
glutes |
755 |
755 |
stability ball |
755 |
4411 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
755 |
| 755 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with knees off ground.gif |
exercise ball back extension with knees off ground |
1386 |
hamstrings |
755 |
755 |
stability ball |
755 |
4411 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
755 |
| 755 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with knees off ground.gif |
exercise ball back extension with knees off ground |
1385 |
glutes |
755 |
755 |
stability ball |
755 |
4412 |
Repeat for the desired number of repetitions. |
755 |
| 755 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with knees off ground.gif |
exercise ball back extension with knees off ground |
1386 |
hamstrings |
755 |
755 |
stability ball |
755 |
4412 |
Repeat for the desired number of repetitions. |
755 |
| 756 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif |
exercise ball back extension with rotation |
1387 |
glutes |
756 |
756 |
stability ball |
756 |
4413 |
Start by lying face down on the stability ball with your hips resting on the ball and your feet firmly planted on the ground. |
756 |
| 756 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif |
exercise ball back extension with rotation |
1388 |
hamstrings |
756 |
756 |
stability ball |
756 |
4413 |
Start by lying face down on the stability ball with your hips resting on the ball and your feet firmly planted on the ground. |
756 |
| 756 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif |
exercise ball back extension with rotation |
1387 |
glutes |
756 |
756 |
stability ball |
756 |
4414 |
Place your hands behind your head or cross them over your chest. |
756 |
| 756 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif |
exercise ball back extension with rotation |
1388 |
hamstrings |
756 |
756 |
stability ball |
756 |
4414 |
Place your hands behind your head or cross them over your chest. |
756 |
| 756 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif |
exercise ball back extension with rotation |
1387 |
glutes |
756 |
756 |
stability ball |
756 |
4415 |
Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels. |
756 |
| 756 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif |
exercise ball back extension with rotation |
1388 |
hamstrings |
756 |
756 |
stability ball |
756 |
4415 |
Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels. |
756 |
| 756 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif |
exercise ball back extension with rotation |
1387 |
glutes |
756 |
756 |
stability ball |
756 |
4416 |
Pause for a moment at the top, then slowly rotate your torso to one side, keeping your hips and legs stable. |
756 |
| 756 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif |
exercise ball back extension with rotation |
1388 |
hamstrings |
756 |
756 |
stability ball |
756 |
4416 |
Pause for a moment at the top, then slowly rotate your torso to one side, keeping your hips and legs stable. |
756 |
| 756 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif |
exercise ball back extension with rotation |
1387 |
glutes |
756 |
756 |
stability ball |
756 |
4417 |
Return to the center and repeat the rotation to the other side. |
756 |
| 756 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif |
exercise ball back extension with rotation |
1388 |
hamstrings |
756 |
756 |
stability ball |
756 |
4417 |
Return to the center and repeat the rotation to the other side. |
756 |
| 756 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif |
exercise ball back extension with rotation |
1387 |
glutes |
756 |
756 |
stability ball |
756 |
4418 |
Lower your upper body back down to the starting position and repeat for the desired number of repetitions. |
756 |
| 756 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball back extension with rotation.gif |
exercise ball back extension with rotation |
1388 |
hamstrings |
756 |
756 |
stability ball |
756 |
4418 |
Lower your upper body back down to the starting position and repeat for the desired number of repetitions. |
756 |
| 757 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball dip.gif |
exercise ball dip |
1389 |
chest |
757 |
757 |
stability ball |
757 |
4419 |
Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
757 |
| 757 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball dip.gif |
exercise ball dip |
1390 |
shoulders |
757 |
757 |
stability ball |
757 |
4419 |
Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
757 |
| 757 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball dip.gif |
exercise ball dip |
1389 |
chest |
757 |
757 |
stability ball |
757 |
4420 |
Place your hands on the ball beside your hips, fingers pointing forward. |
757 |
| 757 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball dip.gif |
exercise ball dip |
1390 |
shoulders |
757 |
757 |
stability ball |
757 |
4420 |
Place your hands on the ball beside your hips, fingers pointing forward. |
757 |
| 757 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball dip.gif |
exercise ball dip |
1389 |
chest |
757 |
757 |
stability ball |
757 |
4421 |
Engage your triceps and push through your hands to lift your body off the ball, straightening your arms. |
757 |
| 757 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball dip.gif |
exercise ball dip |
1390 |
shoulders |
757 |
757 |
stability ball |
757 |
4421 |
Engage your triceps and push through your hands to lift your body off the ball, straightening your arms. |
757 |
| 757 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball dip.gif |
exercise ball dip |
1389 |
chest |
757 |
757 |
stability ball |
757 |
4422 |
Lower your body back down by bending your elbows, keeping them close to your sides. |
757 |
| 757 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball dip.gif |
exercise ball dip |
1390 |
shoulders |
757 |
757 |
stability ball |
757 |
4422 |
Lower your body back down by bending your elbows, keeping them close to your sides. |
757 |
| 757 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball dip.gif |
exercise ball dip |
1389 |
chest |
757 |
757 |
stability ball |
757 |
4423 |
Repeat for the desired number of repetitions. |
757 |
| 757 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball dip.gif |
exercise ball dip |
1390 |
shoulders |
757 |
757 |
stability ball |
757 |
4423 |
Repeat for the desired number of repetitions. |
757 |
| 758 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hip flexor stretch.gif |
exercise ball hip flexor stretch |
1391 |
quadriceps |
758 |
758 |
stability ball |
758 |
4424 |
Place the stability ball on the ground and kneel in front of it. |
758 |
| 758 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hip flexor stretch.gif |
exercise ball hip flexor stretch |
1392 |
hamstrings |
758 |
758 |
stability ball |
758 |
4424 |
Place the stability ball on the ground and kneel in front of it. |
758 |
| 758 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hip flexor stretch.gif |
exercise ball hip flexor stretch |
1391 |
quadriceps |
758 |
758 |
stability ball |
758 |
4425 |
Place your right foot on top of the stability ball, with your knee bent at a 90-degree angle. |
758 |
| 758 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hip flexor stretch.gif |
exercise ball hip flexor stretch |
1392 |
hamstrings |
758 |
758 |
stability ball |
758 |
4425 |
Place your right foot on top of the stability ball, with your knee bent at a 90-degree angle. |
758 |
| 758 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hip flexor stretch.gif |
exercise ball hip flexor stretch |
1391 |
quadriceps |
758 |
758 |
stability ball |
758 |
4426 |
Extend your left leg behind you, keeping it straight. |
758 |
| 758 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hip flexor stretch.gif |
exercise ball hip flexor stretch |
1392 |
hamstrings |
758 |
758 |
stability ball |
758 |
4426 |
Extend your left leg behind you, keeping it straight. |
758 |
| 758 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hip flexor stretch.gif |
exercise ball hip flexor stretch |
1391 |
quadriceps |
758 |
758 |
stability ball |
758 |
4427 |
Lean forward, pushing your hips towards the stability ball, until you feel a stretch in your right hip flexor. |
758 |
| 758 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hip flexor stretch.gif |
exercise ball hip flexor stretch |
1392 |
hamstrings |
758 |
758 |
stability ball |
758 |
4427 |
Lean forward, pushing your hips towards the stability ball, until you feel a stretch in your right hip flexor. |
758 |
| 758 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hip flexor stretch.gif |
exercise ball hip flexor stretch |
1391 |
quadriceps |
758 |
758 |
stability ball |
758 |
4428 |
Hold the stretch for 20-30 seconds, then switch sides and repeat. |
758 |
| 758 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hip flexor stretch.gif |
exercise ball hip flexor stretch |
1392 |
hamstrings |
758 |
758 |
stability ball |
758 |
4428 |
Hold the stretch for 20-30 seconds, then switch sides and repeat. |
758 |
| 759 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif |
exercise ball hug |
1393 |
shoulders |
759 |
759 |
stability ball |
759 |
4429 |
Sit on the stability ball with your feet flat on the ground and your back straight. |
759 |
| 759 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif |
exercise ball hug |
1394 |
chest |
759 |
759 |
stability ball |
759 |
4429 |
Sit on the stability ball with your feet flat on the ground and your back straight. |
759 |
| 759 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif |
exercise ball hug |
1393 |
shoulders |
759 |
759 |
stability ball |
759 |
4430 |
Hold the stability ball with both hands, hugging it close to your chest. |
759 |
| 759 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif |
exercise ball hug |
1394 |
chest |
759 |
759 |
stability ball |
759 |
4430 |
Hold the stability ball with both hands, hugging it close to your chest. |
759 |
| 759 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif |
exercise ball hug |
1393 |
shoulders |
759 |
759 |
stability ball |
759 |
4431 |
Engage your core muscles and slowly lean back, keeping your back straight and your feet planted on the ground. |
759 |
| 759 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif |
exercise ball hug |
1394 |
chest |
759 |
759 |
stability ball |
759 |
4431 |
Engage your core muscles and slowly lean back, keeping your back straight and your feet planted on the ground. |
759 |
| 759 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif |
exercise ball hug |
1393 |
shoulders |
759 |
759 |
stability ball |
759 |
4432 |
Continue leaning back until you feel a stretch in your back muscles. |
759 |
| 759 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif |
exercise ball hug |
1394 |
chest |
759 |
759 |
stability ball |
759 |
4432 |
Continue leaning back until you feel a stretch in your back muscles. |
759 |
| 759 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif |
exercise ball hug |
1393 |
shoulders |
759 |
759 |
stability ball |
759 |
4433 |
Hold the position for a few seconds, then slowly return to the starting position. |
759 |
| 759 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif |
exercise ball hug |
1394 |
chest |
759 |
759 |
stability ball |
759 |
4433 |
Hold the position for a few seconds, then slowly return to the starting position. |
759 |
| 759 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif |
exercise ball hug |
1393 |
shoulders |
759 |
759 |
stability ball |
759 |
4434 |
Repeat for the desired number of repetitions. |
759 |
| 759 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball hug.gif |
exercise ball hug |
1394 |
chest |
759 |
759 |
stability ball |
759 |
4434 |
Repeat for the desired number of repetitions. |
759 |
| 760 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lat stretch.gif |
exercise ball lat stretch |
1395 |
shoulders |
760 |
760 |
stability ball |
760 |
4435 |
Sit on a stability ball with your feet flat on the ground and your back straight. |
760 |
| 760 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lat stretch.gif |
exercise ball lat stretch |
1396 |
triceps |
760 |
760 |
stability ball |
760 |
4435 |
Sit on a stability ball with your feet flat on the ground and your back straight. |
760 |
| 760 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lat stretch.gif |
exercise ball lat stretch |
1395 |
shoulders |
760 |
760 |
stability ball |
760 |
4436 |
Hold a dumbbell in one hand and extend your arm straight up overhead. |
760 |
| 760 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lat stretch.gif |
exercise ball lat stretch |
1396 |
triceps |
760 |
760 |
stability ball |
760 |
4436 |
Hold a dumbbell in one hand and extend your arm straight up overhead. |
760 |
| 760 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lat stretch.gif |
exercise ball lat stretch |
1395 |
shoulders |
760 |
760 |
stability ball |
760 |
4437 |
Slowly lean to the opposite side, feeling a stretch in your lat muscle. |
760 |
| 760 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lat stretch.gif |
exercise ball lat stretch |
1396 |
triceps |
760 |
760 |
stability ball |
760 |
4437 |
Slowly lean to the opposite side, feeling a stretch in your lat muscle. |
760 |
| 760 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lat stretch.gif |
exercise ball lat stretch |
1395 |
shoulders |
760 |
760 |
stability ball |
760 |
4438 |
Hold the stretch for 20-30 seconds, then return to the starting position. |
760 |
| 760 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lat stretch.gif |
exercise ball lat stretch |
1396 |
triceps |
760 |
760 |
stability ball |
760 |
4438 |
Hold the stretch for 20-30 seconds, then return to the starting position. |
760 |
| 760 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lat stretch.gif |
exercise ball lat stretch |
1395 |
shoulders |
760 |
760 |
stability ball |
760 |
4439 |
Repeat on the other side. |
760 |
| 760 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lat stretch.gif |
exercise ball lat stretch |
1396 |
triceps |
760 |
760 |
stability ball |
760 |
4439 |
Repeat on the other side. |
760 |
| 761 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif |
exercise ball lower back stretch (pyramid) |
1397 |
glutes |
761 |
761 |
stability ball |
761 |
4440 |
Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
761 |
| 761 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif |
exercise ball lower back stretch (pyramid) |
1398 |
hamstrings |
761 |
761 |
stability ball |
761 |
4440 |
Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
761 |
| 761 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif |
exercise ball lower back stretch (pyramid) |
1397 |
glutes |
761 |
761 |
stability ball |
761 |
4441 |
Slowly walk your feet forward, rolling the ball down your back until your lower back is resting on the ball. |
761 |
| 761 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif |
exercise ball lower back stretch (pyramid) |
1398 |
hamstrings |
761 |
761 |
stability ball |
761 |
4441 |
Slowly walk your feet forward, rolling the ball down your back until your lower back is resting on the ball. |
761 |
| 761 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif |
exercise ball lower back stretch (pyramid) |
1397 |
glutes |
761 |
761 |
stability ball |
761 |
4442 |
Place your hands behind your head or cross them over your chest. |
761 |
| 761 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif |
exercise ball lower back stretch (pyramid) |
1398 |
hamstrings |
761 |
761 |
stability ball |
761 |
4442 |
Place your hands behind your head or cross them over your chest. |
761 |
| 761 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif |
exercise ball lower back stretch (pyramid) |
1397 |
glutes |
761 |
761 |
stability ball |
761 |
4443 |
Engage your core and slowly lower your upper body towards the ground, allowing your lower back to stretch over the ball. |
761 |
| 761 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif |
exercise ball lower back stretch (pyramid) |
1398 |
hamstrings |
761 |
761 |
stability ball |
761 |
4443 |
Engage your core and slowly lower your upper body towards the ground, allowing your lower back to stretch over the ball. |
761 |
| 761 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif |
exercise ball lower back stretch (pyramid) |
1397 |
glutes |
761 |
761 |
stability ball |
761 |
4444 |
Hold the stretch for a few seconds, then slowly return to the starting position. |
761 |
| 761 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif |
exercise ball lower back stretch (pyramid) |
1398 |
hamstrings |
761 |
761 |
stability ball |
761 |
4444 |
Hold the stretch for a few seconds, then slowly return to the starting position. |
761 |
| 761 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif |
exercise ball lower back stretch (pyramid) |
1397 |
glutes |
761 |
761 |
stability ball |
761 |
4445 |
Repeat for the desired number of repetitions. |
761 |
| 761 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lower back stretch (pyramid).gif |
exercise ball lower back stretch (pyramid) |
1398 |
hamstrings |
761 |
761 |
stability ball |
761 |
4445 |
Repeat for the desired number of repetitions. |
761 |
| 762 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lying side lat stretch.gif |
exercise ball lying side lat stretch |
1399 |
shoulders |
762 |
762 |
stability ball |
762 |
4446 |
Lie on your side with your legs extended and your head supported by the stability ball. |
762 |
| 762 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lying side lat stretch.gif |
exercise ball lying side lat stretch |
1400 |
triceps |
762 |
762 |
stability ball |
762 |
4446 |
Lie on your side with your legs extended and your head supported by the stability ball. |
762 |
| 762 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lying side lat stretch.gif |
exercise ball lying side lat stretch |
1399 |
shoulders |
762 |
762 |
stability ball |
762 |
4447 |
Place your top arm on the ball for stability. |
762 |
| 762 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lying side lat stretch.gif |
exercise ball lying side lat stretch |
1400 |
triceps |
762 |
762 |
stability ball |
762 |
4447 |
Place your top arm on the ball for stability. |
762 |
| 762 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lying side lat stretch.gif |
exercise ball lying side lat stretch |
1399 |
shoulders |
762 |
762 |
stability ball |
762 |
4448 |
Reach your top arm overhead and allow your torso to rotate slightly. |
762 |
| 762 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lying side lat stretch.gif |
exercise ball lying side lat stretch |
1400 |
triceps |
762 |
762 |
stability ball |
762 |
4448 |
Reach your top arm overhead and allow your torso to rotate slightly. |
762 |
| 762 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lying side lat stretch.gif |
exercise ball lying side lat stretch |
1399 |
shoulders |
762 |
762 |
stability ball |
762 |
4449 |
Feel the stretch in your lat muscles on the side of your body. |
762 |
| 762 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lying side lat stretch.gif |
exercise ball lying side lat stretch |
1400 |
triceps |
762 |
762 |
stability ball |
762 |
4449 |
Feel the stretch in your lat muscles on the side of your body. |
762 |
| 762 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lying side lat stretch.gif |
exercise ball lying side lat stretch |
1399 |
shoulders |
762 |
762 |
stability ball |
762 |
4450 |
Hold the stretch for 20-30 seconds, then switch sides and repeat. |
762 |
| 762 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball lying side lat stretch.gif |
exercise ball lying side lat stretch |
1400 |
triceps |
762 |
762 |
stability ball |
762 |
4450 |
Hold the stretch for 20-30 seconds, then switch sides and repeat. |
762 |
| 763 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif |
exercise ball on the wall calf raise |
1401 |
hamstrings |
763 |
763 |
dumbbell |
763 |
4451 |
Stand with your back against a wall and place an exercise ball between your lower back and the wall. |
763 |
| 763 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif |
exercise ball on the wall calf raise |
1402 |
quadriceps |
763 |
763 |
dumbbell |
763 |
4451 |
Stand with your back against a wall and place an exercise ball between your lower back and the wall. |
763 |
| 763 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif |
exercise ball on the wall calf raise |
1401 |
hamstrings |
763 |
763 |
dumbbell |
763 |
4452 |
Position your feet shoulder-width apart, with your toes pointing forward. |
763 |
| 763 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif |
exercise ball on the wall calf raise |
1402 |
quadriceps |
763 |
763 |
dumbbell |
763 |
4452 |
Position your feet shoulder-width apart, with your toes pointing forward. |
763 |
| 763 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif |
exercise ball on the wall calf raise |
1401 |
hamstrings |
763 |
763 |
dumbbell |
763 |
4453 |
Hold a dumbbell in each hand, with your arms extended by your sides. |
763 |
| 763 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif |
exercise ball on the wall calf raise |
1402 |
quadriceps |
763 |
763 |
dumbbell |
763 |
4453 |
Hold a dumbbell in each hand, with your arms extended by your sides. |
763 |
| 763 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif |
exercise ball on the wall calf raise |
1401 |
hamstrings |
763 |
763 |
dumbbell |
763 |
4454 |
Raise your heels off the ground, lifting your body weight onto the balls of your feet. |
763 |
| 763 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif |
exercise ball on the wall calf raise |
1402 |
quadriceps |
763 |
763 |
dumbbell |
763 |
4454 |
Raise your heels off the ground, lifting your body weight onto the balls of your feet. |
763 |
| 763 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif |
exercise ball on the wall calf raise |
1401 |
hamstrings |
763 |
763 |
dumbbell |
763 |
4455 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
763 |
| 763 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif |
exercise ball on the wall calf raise |
1402 |
quadriceps |
763 |
763 |
dumbbell |
763 |
4455 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
763 |
| 763 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif |
exercise ball on the wall calf raise |
1401 |
hamstrings |
763 |
763 |
dumbbell |
763 |
4456 |
Repeat for the desired number of repetitions. |
763 |
| 763 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise.gif |
exercise ball on the wall calf raise |
1402 |
quadriceps |
763 |
763 |
dumbbell |
763 |
4456 |
Repeat for the desired number of repetitions. |
763 |
| 764 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif |
exercise ball on the wall calf raise (tennis ball between ankles) |
1403 |
hamstrings |
764 |
764 |
dumbbell |
764 |
4457 |
Stand facing a wall with your feet shoulder-width apart. |
764 |
| 764 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif |
exercise ball on the wall calf raise (tennis ball between ankles) |
1404 |
quadriceps |
764 |
764 |
dumbbell |
764 |
4457 |
Stand facing a wall with your feet shoulder-width apart. |
764 |
| 764 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif |
exercise ball on the wall calf raise (tennis ball between ankles) |
1403 |
hamstrings |
764 |
764 |
dumbbell |
764 |
4458 |
Place an exercise ball between the wall and your lower back. |
764 |
| 764 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif |
exercise ball on the wall calf raise (tennis ball between ankles) |
1404 |
quadriceps |
764 |
764 |
dumbbell |
764 |
4458 |
Place an exercise ball between the wall and your lower back. |
764 |
| 764 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif |
exercise ball on the wall calf raise (tennis ball between ankles) |
1403 |
hamstrings |
764 |
764 |
dumbbell |
764 |
4459 |
Hold a dumbbell in each hand, with your arms extended by your sides. |
764 |
| 764 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif |
exercise ball on the wall calf raise (tennis ball between ankles) |
1404 |
quadriceps |
764 |
764 |
dumbbell |
764 |
4459 |
Hold a dumbbell in each hand, with your arms extended by your sides. |
764 |
| 764 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif |
exercise ball on the wall calf raise (tennis ball between ankles) |
1403 |
hamstrings |
764 |
764 |
dumbbell |
764 |
4460 |
Place a tennis ball between your ankles. |
764 |
| 764 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif |
exercise ball on the wall calf raise (tennis ball between ankles) |
1404 |
quadriceps |
764 |
764 |
dumbbell |
764 |
4460 |
Place a tennis ball between your ankles. |
764 |
| 764 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif |
exercise ball on the wall calf raise (tennis ball between ankles) |
1403 |
hamstrings |
764 |
764 |
dumbbell |
764 |
4461 |
Raise your heels off the ground, lifting your body up onto your toes. |
764 |
| 764 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif |
exercise ball on the wall calf raise (tennis ball between ankles) |
1404 |
quadriceps |
764 |
764 |
dumbbell |
764 |
4461 |
Raise your heels off the ground, lifting your body up onto your toes. |
764 |
| 764 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif |
exercise ball on the wall calf raise (tennis ball between ankles) |
1403 |
hamstrings |
764 |
764 |
dumbbell |
764 |
4462 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
764 |
| 764 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif |
exercise ball on the wall calf raise (tennis ball between ankles) |
1404 |
quadriceps |
764 |
764 |
dumbbell |
764 |
4462 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
764 |
| 764 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif |
exercise ball on the wall calf raise (tennis ball between ankles) |
1403 |
hamstrings |
764 |
764 |
dumbbell |
764 |
4463 |
Repeat for the desired number of repetitions. |
764 |
| 764 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between ankles).gif |
exercise ball on the wall calf raise (tennis ball between ankles) |
1404 |
quadriceps |
764 |
764 |
dumbbell |
764 |
4463 |
Repeat for the desired number of repetitions. |
764 |
| 765 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif |
exercise ball on the wall calf raise (tennis ball between knees) |
1405 |
quadriceps |
765 |
765 |
dumbbell |
765 |
4464 |
Stand with your back against a wall and place an exercise ball between your lower back and the wall. |
765 |
| 765 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif |
exercise ball on the wall calf raise (tennis ball between knees) |
1406 |
hamstrings |
765 |
765 |
dumbbell |
765 |
4464 |
Stand with your back against a wall and place an exercise ball between your lower back and the wall. |
765 |
| 765 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif |
exercise ball on the wall calf raise (tennis ball between knees) |
1405 |
quadriceps |
765 |
765 |
dumbbell |
765 |
4465 |
Position your feet shoulder-width apart and slightly in front of you. |
765 |
| 765 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif |
exercise ball on the wall calf raise (tennis ball between knees) |
1406 |
hamstrings |
765 |
765 |
dumbbell |
765 |
4465 |
Position your feet shoulder-width apart and slightly in front of you. |
765 |
| 765 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif |
exercise ball on the wall calf raise (tennis ball between knees) |
1405 |
quadriceps |
765 |
765 |
dumbbell |
765 |
4466 |
Hold a dumbbell in each hand, with your arms extended by your sides. |
765 |
| 765 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif |
exercise ball on the wall calf raise (tennis ball between knees) |
1406 |
hamstrings |
765 |
765 |
dumbbell |
765 |
4466 |
Hold a dumbbell in each hand, with your arms extended by your sides. |
765 |
| 765 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif |
exercise ball on the wall calf raise (tennis ball between knees) |
1405 |
quadriceps |
765 |
765 |
dumbbell |
765 |
4467 |
Place a tennis ball between your knees. |
765 |
| 765 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif |
exercise ball on the wall calf raise (tennis ball between knees) |
1406 |
hamstrings |
765 |
765 |
dumbbell |
765 |
4467 |
Place a tennis ball between your knees. |
765 |
| 765 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif |
exercise ball on the wall calf raise (tennis ball between knees) |
1405 |
quadriceps |
765 |
765 |
dumbbell |
765 |
4468 |
Raise your heels off the ground, lifting your body up onto your toes. |
765 |
| 765 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif |
exercise ball on the wall calf raise (tennis ball between knees) |
1406 |
hamstrings |
765 |
765 |
dumbbell |
765 |
4468 |
Raise your heels off the ground, lifting your body up onto your toes. |
765 |
| 765 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif |
exercise ball on the wall calf raise (tennis ball between knees) |
1405 |
quadriceps |
765 |
765 |
dumbbell |
765 |
4469 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
765 |
| 765 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif |
exercise ball on the wall calf raise (tennis ball between knees) |
1406 |
hamstrings |
765 |
765 |
dumbbell |
765 |
4469 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
765 |
| 765 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif |
exercise ball on the wall calf raise (tennis ball between knees) |
1405 |
quadriceps |
765 |
765 |
dumbbell |
765 |
4470 |
Repeat for the desired number of repetitions. |
765 |
| 765 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball on the wall calf raise (tennis ball between knees).gif |
exercise ball on the wall calf raise (tennis ball between knees) |
1406 |
hamstrings |
765 |
765 |
dumbbell |
765 |
4470 |
Repeat for the desired number of repetitions. |
765 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1407 |
hamstrings |
766 |
766 |
stability ball |
766 |
4471 |
Lie face down on the stability ball with your hips resting on the ball and your legs extended straight behind you. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1408 |
quadriceps |
766 |
766 |
stability ball |
766 |
4471 |
Lie face down on the stability ball with your hips resting on the ball and your legs extended straight behind you. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1409 |
core |
766 |
766 |
stability ball |
766 |
4471 |
Lie face down on the stability ball with your hips resting on the ball and your legs extended straight behind you. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1407 |
hamstrings |
766 |
766 |
stability ball |
766 |
4472 |
Place your hands on the ground in front of you for support. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1408 |
quadriceps |
766 |
766 |
stability ball |
766 |
4472 |
Place your hands on the ground in front of you for support. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1409 |
core |
766 |
766 |
stability ball |
766 |
4472 |
Place your hands on the ground in front of you for support. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1407 |
hamstrings |
766 |
766 |
stability ball |
766 |
4473 |
Engage your glutes and core muscles to stabilize your body. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1408 |
quadriceps |
766 |
766 |
stability ball |
766 |
4473 |
Engage your glutes and core muscles to stabilize your body. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1409 |
core |
766 |
766 |
stability ball |
766 |
4473 |
Engage your glutes and core muscles to stabilize your body. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1407 |
hamstrings |
766 |
766 |
stability ball |
766 |
4474 |
Slowly lift one leg off the ground, keeping it straight and parallel to the floor. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1408 |
quadriceps |
766 |
766 |
stability ball |
766 |
4474 |
Slowly lift one leg off the ground, keeping it straight and parallel to the floor. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1409 |
core |
766 |
766 |
stability ball |
766 |
4474 |
Slowly lift one leg off the ground, keeping it straight and parallel to the floor. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1407 |
hamstrings |
766 |
766 |
stability ball |
766 |
4475 |
Rotate your leg outward, away from your body, while keeping your hips and upper body stable. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1408 |
quadriceps |
766 |
766 |
stability ball |
766 |
4475 |
Rotate your leg outward, away from your body, while keeping your hips and upper body stable. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1409 |
core |
766 |
766 |
stability ball |
766 |
4475 |
Rotate your leg outward, away from your body, while keeping your hips and upper body stable. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1407 |
hamstrings |
766 |
766 |
stability ball |
766 |
4476 |
Pause for a moment at the end of the rotation, then slowly return your leg to the starting position. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1408 |
quadriceps |
766 |
766 |
stability ball |
766 |
4476 |
Pause for a moment at the end of the rotation, then slowly return your leg to the starting position. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1409 |
core |
766 |
766 |
stability ball |
766 |
4476 |
Pause for a moment at the end of the rotation, then slowly return your leg to the starting position. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1407 |
hamstrings |
766 |
766 |
stability ball |
766 |
4477 |
Repeat the rotation with the other leg. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1408 |
quadriceps |
766 |
766 |
stability ball |
766 |
4477 |
Repeat the rotation with the other leg. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1409 |
core |
766 |
766 |
stability ball |
766 |
4477 |
Repeat the rotation with the other leg. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1407 |
hamstrings |
766 |
766 |
stability ball |
766 |
4478 |
Continue alternating legs for the desired number of repetitions. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1408 |
quadriceps |
766 |
766 |
stability ball |
766 |
4478 |
Continue alternating legs for the desired number of repetitions. |
766 |
| 766 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one leg prone lower body rotation.gif |
exercise ball one leg prone lower body rotation |
1409 |
core |
766 |
766 |
stability ball |
766 |
4478 |
Continue alternating legs for the desired number of repetitions. |
766 |
| 767 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif |
exercise ball one legged diagonal kick hamstring curl |
1410 |
hamstrings |
767 |
767 |
stability ball |
767 |
4479 |
Start by lying on your back with your legs extended and your heels resting on top of the stability ball. |
767 |
| 767 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif |
exercise ball one legged diagonal kick hamstring curl |
1411 |
calves |
767 |
767 |
stability ball |
767 |
4479 |
Start by lying on your back with your legs extended and your heels resting on top of the stability ball. |
767 |
| 767 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif |
exercise ball one legged diagonal kick hamstring curl |
1410 |
hamstrings |
767 |
767 |
stability ball |
767 |
4480 |
Place your arms by your sides for stability. |
767 |
| 767 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif |
exercise ball one legged diagonal kick hamstring curl |
1411 |
calves |
767 |
767 |
stability ball |
767 |
4480 |
Place your arms by your sides for stability. |
767 |
| 767 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif |
exercise ball one legged diagonal kick hamstring curl |
1410 |
hamstrings |
767 |
767 |
stability ball |
767 |
4481 |
Engage your glutes and core muscles to lift your hips off the ground, creating a straight line from your shoulders to your heels. |
767 |
| 767 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif |
exercise ball one legged diagonal kick hamstring curl |
1411 |
calves |
767 |
767 |
stability ball |
767 |
4481 |
Engage your glutes and core muscles to lift your hips off the ground, creating a straight line from your shoulders to your heels. |
767 |
| 767 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif |
exercise ball one legged diagonal kick hamstring curl |
1410 |
hamstrings |
767 |
767 |
stability ball |
767 |
4482 |
Bend your right knee and bring it towards your chest, keeping your left leg extended and your foot flexed. |
767 |
| 767 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif |
exercise ball one legged diagonal kick hamstring curl |
1411 |
calves |
767 |
767 |
stability ball |
767 |
4482 |
Bend your right knee and bring it towards your chest, keeping your left leg extended and your foot flexed. |
767 |
| 767 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif |
exercise ball one legged diagonal kick hamstring curl |
1410 |
hamstrings |
767 |
767 |
stability ball |
767 |
4483 |
Kick your right leg diagonally across your body, extending it fully and engaging your hamstrings. |
767 |
| 767 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif |
exercise ball one legged diagonal kick hamstring curl |
1411 |
calves |
767 |
767 |
stability ball |
767 |
4483 |
Kick your right leg diagonally across your body, extending it fully and engaging your hamstrings. |
767 |
| 767 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif |
exercise ball one legged diagonal kick hamstring curl |
1410 |
hamstrings |
767 |
767 |
stability ball |
767 |
4484 |
Slowly return your right leg to the starting position, maintaining control and stability. |
767 |
| 767 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif |
exercise ball one legged diagonal kick hamstring curl |
1411 |
calves |
767 |
767 |
stability ball |
767 |
4484 |
Slowly return your right leg to the starting position, maintaining control and stability. |
767 |
| 767 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif |
exercise ball one legged diagonal kick hamstring curl |
1410 |
hamstrings |
767 |
767 |
stability ball |
767 |
4485 |
Repeat the movement with your left leg, alternating sides for the desired number of repetitions. |
767 |
| 767 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball one legged diagonal kick hamstring curl.gif |
exercise ball one legged diagonal kick hamstring curl |
1411 |
calves |
767 |
767 |
stability ball |
767 |
4485 |
Repeat the movement with your left leg, alternating sides for the desired number of repetitions. |
767 |
| 768 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif |
exercise ball pike push up |
1412 |
shoulders |
768 |
768 |
stability ball |
768 |
4486 |
Start in a push-up position with your hands on the floor and your shins resting on the stability ball. |
768 |
| 768 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif |
exercise ball pike push up |
1413 |
triceps |
768 |
768 |
stability ball |
768 |
4486 |
Start in a push-up position with your hands on the floor and your shins resting on the stability ball. |
768 |
| 768 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif |
exercise ball pike push up |
1414 |
core |
768 |
768 |
stability ball |
768 |
4486 |
Start in a push-up position with your hands on the floor and your shins resting on the stability ball. |
768 |
| 768 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif |
exercise ball pike push up |
1412 |
shoulders |
768 |
768 |
stability ball |
768 |
4487 |
Engage your core and lift your hips up towards the ceiling, rolling the ball towards your hands. |
768 |
| 768 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif |
exercise ball pike push up |
1413 |
triceps |
768 |
768 |
stability ball |
768 |
4487 |
Engage your core and lift your hips up towards the ceiling, rolling the ball towards your hands. |
768 |
| 768 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif |
exercise ball pike push up |
1414 |
core |
768 |
768 |
stability ball |
768 |
4487 |
Engage your core and lift your hips up towards the ceiling, rolling the ball towards your hands. |
768 |
| 768 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif |
exercise ball pike push up |
1412 |
shoulders |
768 |
768 |
stability ball |
768 |
4488 |
Keep your legs straight and your body in a pike position, forming an inverted V shape. |
768 |
| 768 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif |
exercise ball pike push up |
1413 |
triceps |
768 |
768 |
stability ball |
768 |
4488 |
Keep your legs straight and your body in a pike position, forming an inverted V shape. |
768 |
| 768 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif |
exercise ball pike push up |
1414 |
core |
768 |
768 |
stability ball |
768 |
4488 |
Keep your legs straight and your body in a pike position, forming an inverted V shape. |
768 |
| 768 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif |
exercise ball pike push up |
1412 |
shoulders |
768 |
768 |
stability ball |
768 |
4489 |
Bend your elbows and lower your upper body towards the floor, keeping your head in line with your hands. |
768 |
| 768 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif |
exercise ball pike push up |
1413 |
triceps |
768 |
768 |
stability ball |
768 |
4489 |
Bend your elbows and lower your upper body towards the floor, keeping your head in line with your hands. |
768 |
| 768 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif |
exercise ball pike push up |
1414 |
core |
768 |
768 |
stability ball |
768 |
4489 |
Bend your elbows and lower your upper body towards the floor, keeping your head in line with your hands. |
768 |
| 768 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif |
exercise ball pike push up |
1412 |
shoulders |
768 |
768 |
stability ball |
768 |
4490 |
Push through your hands and extend your arms to return to the starting position. |
768 |
| 768 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif |
exercise ball pike push up |
1413 |
triceps |
768 |
768 |
stability ball |
768 |
4490 |
Push through your hands and extend your arms to return to the starting position. |
768 |
| 768 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif |
exercise ball pike push up |
1414 |
core |
768 |
768 |
stability ball |
768 |
4490 |
Push through your hands and extend your arms to return to the starting position. |
768 |
| 768 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif |
exercise ball pike push up |
1412 |
shoulders |
768 |
768 |
stability ball |
768 |
4491 |
Repeat for the desired number of repetitions. |
768 |
| 768 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif |
exercise ball pike push up |
1413 |
triceps |
768 |
768 |
stability ball |
768 |
4491 |
Repeat for the desired number of repetitions. |
768 |
| 768 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball pike push up.gif |
exercise ball pike push up |
1414 |
core |
768 |
768 |
stability ball |
768 |
4491 |
Repeat for the desired number of repetitions. |
768 |
| 769 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball prone leg raise.gif |
exercise ball prone leg raise |
1415 |
abdominals |
769 |
769 |
stability ball |
769 |
4492 |
Lie face down on a mat with your legs extended and your toes resting on top of the stability ball. |
769 |
| 769 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball prone leg raise.gif |
exercise ball prone leg raise |
1416 |
glutes |
769 |
769 |
stability ball |
769 |
4492 |
Lie face down on a mat with your legs extended and your toes resting on top of the stability ball. |
769 |
| 769 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball prone leg raise.gif |
exercise ball prone leg raise |
1415 |
abdominals |
769 |
769 |
stability ball |
769 |
4493 |
Place your hands on the ground, shoulder-width apart, and engage your core muscles. |
769 |
| 769 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball prone leg raise.gif |
exercise ball prone leg raise |
1416 |
glutes |
769 |
769 |
stability ball |
769 |
4493 |
Place your hands on the ground, shoulder-width apart, and engage your core muscles. |
769 |
| 769 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball prone leg raise.gif |
exercise ball prone leg raise |
1415 |
abdominals |
769 |
769 |
stability ball |
769 |
4494 |
Keeping your legs straight, slowly lift them off the ground, using your lower back and glutes to raise them as high as possible. |
769 |
| 769 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball prone leg raise.gif |
exercise ball prone leg raise |
1416 |
glutes |
769 |
769 |
stability ball |
769 |
4494 |
Keeping your legs straight, slowly lift them off the ground, using your lower back and glutes to raise them as high as possible. |
769 |
| 769 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball prone leg raise.gif |
exercise ball prone leg raise |
1415 |
abdominals |
769 |
769 |
stability ball |
769 |
4495 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
769 |
| 769 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball prone leg raise.gif |
exercise ball prone leg raise |
1416 |
glutes |
769 |
769 |
stability ball |
769 |
4495 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
769 |
| 769 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball prone leg raise.gif |
exercise ball prone leg raise |
1415 |
abdominals |
769 |
769 |
stability ball |
769 |
4496 |
Repeat for the desired number of repetitions. |
769 |
| 769 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball prone leg raise.gif |
exercise ball prone leg raise |
1416 |
glutes |
769 |
769 |
stability ball |
769 |
4496 |
Repeat for the desired number of repetitions. |
769 |
| 770 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif |
exercise ball seated hamstring stretch |
1418 |
lower back |
770 |
770 |
stability ball |
770 |
4497 |
Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
770 |
| 770 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif |
exercise ball seated hamstring stretch |
1417 |
glutes |
770 |
770 |
stability ball |
770 |
4497 |
Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
770 |
| 770 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif |
exercise ball seated hamstring stretch |
1418 |
lower back |
770 |
770 |
stability ball |
770 |
4498 |
Slowly roll the ball forward, walking your feet out until your upper back is resting on the ball and your legs are extended straight in front of you. |
770 |
| 770 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif |
exercise ball seated hamstring stretch |
1417 |
glutes |
770 |
770 |
stability ball |
770 |
4498 |
Slowly roll the ball forward, walking your feet out until your upper back is resting on the ball and your legs are extended straight in front of you. |
770 |
| 770 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif |
exercise ball seated hamstring stretch |
1418 |
lower back |
770 |
770 |
stability ball |
770 |
4499 |
Place your hands on your hips for support. |
770 |
| 770 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif |
exercise ball seated hamstring stretch |
1417 |
glutes |
770 |
770 |
stability ball |
770 |
4499 |
Place your hands on your hips for support. |
770 |
| 770 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif |
exercise ball seated hamstring stretch |
1418 |
lower back |
770 |
770 |
stability ball |
770 |
4500 |
Engage your core and slowly lower your upper body towards the ground, keeping your back straight and your chest lifted. |
770 |
| 770 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif |
exercise ball seated hamstring stretch |
1417 |
glutes |
770 |
770 |
stability ball |
770 |
4500 |
Engage your core and slowly lower your upper body towards the ground, keeping your back straight and your chest lifted. |
770 |
| 770 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif |
exercise ball seated hamstring stretch |
1418 |
lower back |
770 |
770 |
stability ball |
770 |
4501 |
Stop when you feel a stretch in your hamstrings, and hold the position for 20-30 seconds. |
770 |
| 770 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif |
exercise ball seated hamstring stretch |
1417 |
glutes |
770 |
770 |
stability ball |
770 |
4501 |
Stop when you feel a stretch in your hamstrings, and hold the position for 20-30 seconds. |
770 |
| 770 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif |
exercise ball seated hamstring stretch |
1418 |
lower back |
770 |
770 |
stability ball |
770 |
4502 |
Slowly return to the starting position by pushing through your heels and using your hamstrings to pull yourself back up. |
770 |
| 770 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif |
exercise ball seated hamstring stretch |
1417 |
glutes |
770 |
770 |
stability ball |
770 |
4502 |
Slowly return to the starting position by pushing through your heels and using your hamstrings to pull yourself back up. |
770 |
| 770 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif |
exercise ball seated hamstring stretch |
1418 |
lower back |
770 |
770 |
stability ball |
770 |
4503 |
Repeat for the desired number of repetitions. |
770 |
| 770 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated hamstring stretch.gif |
exercise ball seated hamstring stretch |
1417 |
glutes |
770 |
770 |
stability ball |
770 |
4503 |
Repeat for the desired number of repetitions. |
770 |
| 771 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated triceps stretch.gif |
exercise ball seated triceps stretch |
1419 |
shoulders |
771 |
771 |
stability ball |
771 |
4504 |
Sit on a stability ball with your feet flat on the ground and your back straight. |
771 |
| 771 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated triceps stretch.gif |
exercise ball seated triceps stretch |
1419 |
shoulders |
771 |
771 |
stability ball |
771 |
4505 |
Hold a dumbbell in one hand and extend your arm straight up above your head. |
771 |
| 771 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated triceps stretch.gif |
exercise ball seated triceps stretch |
1419 |
shoulders |
771 |
771 |
stability ball |
771 |
4506 |
Bend your elbow and lower the dumbbell behind your head, keeping your upper arm close to your ear. |
771 |
| 771 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated triceps stretch.gif |
exercise ball seated triceps stretch |
1419 |
shoulders |
771 |
771 |
stability ball |
771 |
4507 |
Hold the stretch for a few seconds, then return to the starting position. |
771 |
| 771 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball seated triceps stretch.gif |
exercise ball seated triceps stretch |
1419 |
shoulders |
771 |
771 |
stability ball |
771 |
4508 |
Repeat with the other arm. |
771 |
| 772 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball supine triceps extension.gif |
exercise ball supine triceps extension |
1420 |
shoulders |
772 |
772 |
dumbbell |
772 |
4509 |
Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
772 |
| 772 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball supine triceps extension.gif |
exercise ball supine triceps extension |
1420 |
shoulders |
772 |
772 |
dumbbell |
772 |
4510 |
Hold a dumbbell with both hands and extend your arms straight up towards the ceiling. |
772 |
| 772 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball supine triceps extension.gif |
exercise ball supine triceps extension |
1420 |
shoulders |
772 |
772 |
dumbbell |
772 |
4511 |
Slowly lower the dumbbell behind your head, keeping your elbows close to your ears. |
772 |
| 772 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball supine triceps extension.gif |
exercise ball supine triceps extension |
1420 |
shoulders |
772 |
772 |
dumbbell |
772 |
4512 |
Pause for a moment, then raise the dumbbell back up to the starting position. |
772 |
| 772 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\exercise ball supine triceps extension.gif |
exercise ball supine triceps extension |
1420 |
shoulders |
772 |
772 |
dumbbell |
772 |
4513 |
Repeat for the desired number of repetitions. |
772 |
| 773 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar french press on exercise ball.gif |
ez bar french press on exercise ball |
1421 |
shoulders |
773 |
773 |
ez barbell |
773 |
4514 |
Sit on an exercise ball and hold an EZ barbell with an overhand grip. |
773 |
| 773 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar french press on exercise ball.gif |
ez bar french press on exercise ball |
1421 |
shoulders |
773 |
773 |
ez barbell |
773 |
4515 |
Extend your arms straight up, keeping your elbows close to your head. |
773 |
| 773 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar french press on exercise ball.gif |
ez bar french press on exercise ball |
1421 |
shoulders |
773 |
773 |
ez barbell |
773 |
4516 |
Slowly lower the barbell behind your head by bending your elbows. |
773 |
| 773 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar french press on exercise ball.gif |
ez bar french press on exercise ball |
1421 |
shoulders |
773 |
773 |
ez barbell |
773 |
4517 |
Pause for a moment, then extend your arms back up to the starting position. |
773 |
| 773 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar french press on exercise ball.gif |
ez bar french press on exercise ball |
1421 |
shoulders |
773 |
773 |
ez barbell |
773 |
4518 |
Repeat for the desired number of repetitions. |
773 |
| 774 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif |
ez bar lying bent arms pullover |
1423 |
chest |
774 |
774 |
ez barbell |
774 |
4519 |
Lie flat on a bench with your head at one end and your feet on the floor. |
774 |
| 774 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif |
ez bar lying bent arms pullover |
1422 |
triceps |
774 |
774 |
ez barbell |
774 |
4519 |
Lie flat on a bench with your head at one end and your feet on the floor. |
774 |
| 774 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif |
ez bar lying bent arms pullover |
1423 |
chest |
774 |
774 |
ez barbell |
774 |
4520 |
Hold the EZ barbell with a pronated grip (palms facing away from you) and your hands shoulder-width apart. |
774 |
| 774 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif |
ez bar lying bent arms pullover |
1422 |
triceps |
774 |
774 |
ez barbell |
774 |
4520 |
Hold the EZ barbell with a pronated grip (palms facing away from you) and your hands shoulder-width apart. |
774 |
| 774 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif |
ez bar lying bent arms pullover |
1423 |
chest |
774 |
774 |
ez barbell |
774 |
4521 |
Extend your arms straight above your chest, keeping a slight bend in your elbows. |
774 |
| 774 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif |
ez bar lying bent arms pullover |
1422 |
triceps |
774 |
774 |
ez barbell |
774 |
4521 |
Extend your arms straight above your chest, keeping a slight bend in your elbows. |
774 |
| 774 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif |
ez bar lying bent arms pullover |
1423 |
chest |
774 |
774 |
ez barbell |
774 |
4522 |
Lower the barbell in an arc motion behind your head, maintaining the slight bend in your elbows. |
774 |
| 774 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif |
ez bar lying bent arms pullover |
1422 |
triceps |
774 |
774 |
ez barbell |
774 |
4522 |
Lower the barbell in an arc motion behind your head, maintaining the slight bend in your elbows. |
774 |
| 774 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif |
ez bar lying bent arms pullover |
1423 |
chest |
774 |
774 |
ez barbell |
774 |
4523 |
Pause for a moment, then return the barbell to the starting position by reversing the arc motion. |
774 |
| 774 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif |
ez bar lying bent arms pullover |
1422 |
triceps |
774 |
774 |
ez barbell |
774 |
4523 |
Pause for a moment, then return the barbell to the starting position by reversing the arc motion. |
774 |
| 774 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif |
ez bar lying bent arms pullover |
1423 |
chest |
774 |
774 |
ez barbell |
774 |
4524 |
Repeat for the desired number of repetitions. |
774 |
| 774 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying bent arms pullover.gif |
ez bar lying bent arms pullover |
1422 |
triceps |
774 |
774 |
ez barbell |
774 |
4524 |
Repeat for the desired number of repetitions. |
774 |
| 775 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying close grip triceps extension behind head.gif |
ez bar lying close grip triceps extension behind head |
1424 |
shoulders |
775 |
775 |
ez barbell |
775 |
4525 |
Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. |
775 |
| 775 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying close grip triceps extension behind head.gif |
ez bar lying close grip triceps extension behind head |
1424 |
shoulders |
775 |
775 |
ez barbell |
775 |
4526 |
Hold the ez barbell with a close grip, palms facing up, and extend your arms straight up over your chest. |
775 |
| 775 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying close grip triceps extension behind head.gif |
ez bar lying close grip triceps extension behind head |
1424 |
shoulders |
775 |
775 |
ez barbell |
775 |
4527 |
Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows. |
775 |
| 775 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying close grip triceps extension behind head.gif |
ez bar lying close grip triceps extension behind head |
1424 |
shoulders |
775 |
775 |
ez barbell |
775 |
4528 |
Pause for a moment, then extend your arms back up to the starting position. |
775 |
| 775 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar lying close grip triceps extension behind head.gif |
ez bar lying close grip triceps extension behind head |
1424 |
shoulders |
775 |
775 |
ez barbell |
775 |
4529 |
Repeat for the desired number of repetitions. |
775 |
| 776 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif |
ez bar reverse grip bent over row |
1425 |
biceps |
776 |
776 |
ez barbell |
776 |
4530 |
Stand with your feet shoulder-width apart and knees slightly bent. |
776 |
| 776 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif |
ez bar reverse grip bent over row |
1426 |
forearms |
776 |
776 |
ez barbell |
776 |
4530 |
Stand with your feet shoulder-width apart and knees slightly bent. |
776 |
| 776 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif |
ez bar reverse grip bent over row |
1425 |
biceps |
776 |
776 |
ez barbell |
776 |
4531 |
Hold the ez barbell with an underhand grip, palms facing up, and hands shoulder-width apart. |
776 |
| 776 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif |
ez bar reverse grip bent over row |
1426 |
forearms |
776 |
776 |
ez barbell |
776 |
4531 |
Hold the ez barbell with an underhand grip, palms facing up, and hands shoulder-width apart. |
776 |
| 776 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif |
ez bar reverse grip bent over row |
1425 |
biceps |
776 |
776 |
ez barbell |
776 |
4532 |
Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor. |
776 |
| 776 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif |
ez bar reverse grip bent over row |
1426 |
forearms |
776 |
776 |
ez barbell |
776 |
4532 |
Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor. |
776 |
| 776 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif |
ez bar reverse grip bent over row |
1425 |
biceps |
776 |
776 |
ez barbell |
776 |
4533 |
Pull the ez barbell towards your lower chest, squeezing your shoulder blades together. |
776 |
| 776 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif |
ez bar reverse grip bent over row |
1426 |
forearms |
776 |
776 |
ez barbell |
776 |
4533 |
Pull the ez barbell towards your lower chest, squeezing your shoulder blades together. |
776 |
| 776 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif |
ez bar reverse grip bent over row |
1425 |
biceps |
776 |
776 |
ez barbell |
776 |
4534 |
Pause for a moment at the top, then slowly lower the ez barbell back to the starting position. |
776 |
| 776 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif |
ez bar reverse grip bent over row |
1426 |
forearms |
776 |
776 |
ez barbell |
776 |
4534 |
Pause for a moment at the top, then slowly lower the ez barbell back to the starting position. |
776 |
| 776 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif |
ez bar reverse grip bent over row |
1425 |
biceps |
776 |
776 |
ez barbell |
776 |
4535 |
Repeat for the desired number of repetitions. |
776 |
| 776 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar reverse grip bent over row.gif |
ez bar reverse grip bent over row |
1426 |
forearms |
776 |
776 |
ez barbell |
776 |
4535 |
Repeat for the desired number of repetitions. |
776 |
| 777 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar seated close grip concentration curl.gif |
ez bar seated close grip concentration curl |
1427 |
forearms |
777 |
777 |
ez barbell |
777 |
4536 |
Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip. |
777 |
| 777 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar seated close grip concentration curl.gif |
ez bar seated close grip concentration curl |
1427 |
forearms |
777 |
777 |
ez barbell |
777 |
4537 |
Rest your elbow on the inside of your thigh, just above the knee. |
777 |
| 777 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar seated close grip concentration curl.gif |
ez bar seated close grip concentration curl |
1427 |
forearms |
777 |
777 |
ez barbell |
777 |
4538 |
Curl the barbell up towards your shoulder while keeping your upper arm stationary. |
777 |
| 777 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar seated close grip concentration curl.gif |
ez bar seated close grip concentration curl |
1427 |
forearms |
777 |
777 |
ez barbell |
777 |
4539 |
Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position. |
777 |
| 777 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar seated close grip concentration curl.gif |
ez bar seated close grip concentration curl |
1427 |
forearms |
777 |
777 |
ez barbell |
777 |
4540 |
Repeat for the desired number of repetitions. |
777 |
| 778 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar standing french press.gif |
ez bar standing french press |
1428 |
shoulders |
778 |
778 |
ez barbell |
778 |
4541 |
Stand with your feet shoulder-width apart and hold the ez barbell with an overhand grip. |
778 |
| 778 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar standing french press.gif |
ez bar standing french press |
1428 |
shoulders |
778 |
778 |
ez barbell |
778 |
4542 |
Raise the barbell above your head, fully extending your arms. |
778 |
| 778 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar standing french press.gif |
ez bar standing french press |
1428 |
shoulders |
778 |
778 |
ez barbell |
778 |
4543 |
Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows. |
778 |
| 778 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar standing french press.gif |
ez bar standing french press |
1428 |
shoulders |
778 |
778 |
ez barbell |
778 |
4544 |
Pause for a moment, then extend your arms back to the starting position. |
778 |
| 778 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez bar standing french press.gif |
ez bar standing french press |
1428 |
shoulders |
778 |
778 |
ez barbell |
778 |
4545 |
Repeat for the desired number of repetitions. |
778 |
| 779 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell anti gravity press.gif |
ez barbell anti gravity press |
1429 |
triceps |
779 |
779 |
ez barbell |
779 |
4546 |
Start by standing with your feet shoulder-width apart and holding the ez barbell with an overhand grip. |
779 |
| 779 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell anti gravity press.gif |
ez barbell anti gravity press |
1430 |
chest |
779 |
779 |
ez barbell |
779 |
4546 |
Start by standing with your feet shoulder-width apart and holding the ez barbell with an overhand grip. |
779 |
| 779 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell anti gravity press.gif |
ez barbell anti gravity press |
1429 |
triceps |
779 |
779 |
ez barbell |
779 |
4547 |
Raise the barbell to shoulder height, keeping your elbows slightly bent and your palms facing forward. |
779 |
| 779 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell anti gravity press.gif |
ez barbell anti gravity press |
1430 |
chest |
779 |
779 |
ez barbell |
779 |
4547 |
Raise the barbell to shoulder height, keeping your elbows slightly bent and your palms facing forward. |
779 |
| 779 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell anti gravity press.gif |
ez barbell anti gravity press |
1429 |
triceps |
779 |
779 |
ez barbell |
779 |
4548 |
Press the barbell overhead, extending your arms fully. |
779 |
| 779 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell anti gravity press.gif |
ez barbell anti gravity press |
1430 |
chest |
779 |
779 |
ez barbell |
779 |
4548 |
Press the barbell overhead, extending your arms fully. |
779 |
| 779 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell anti gravity press.gif |
ez barbell anti gravity press |
1429 |
triceps |
779 |
779 |
ez barbell |
779 |
4549 |
Lower the barbell back to shoulder height and repeat for the desired number of repetitions. |
779 |
| 779 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell anti gravity press.gif |
ez barbell anti gravity press |
1430 |
chest |
779 |
779 |
ez barbell |
779 |
4549 |
Lower the barbell back to shoulder height and repeat for the desired number of repetitions. |
779 |
| 780 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell close grip preacher curl.gif |
ez barbell close grip preacher curl |
1431 |
forearms |
780 |
780 |
ez barbell |
780 |
4550 |
Sit on a preacher curl bench and place your upper arms on the pad, gripping the ez barbell with an underhand grip. |
780 |
| 780 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell close grip preacher curl.gif |
ez barbell close grip preacher curl |
1431 |
forearms |
780 |
780 |
ez barbell |
780 |
4551 |
Rest your triceps on the pad and fully extend your arms, keeping your back straight. |
780 |
| 780 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell close grip preacher curl.gif |
ez barbell close grip preacher curl |
1431 |
forearms |
780 |
780 |
ez barbell |
780 |
4552 |
Slowly curl the barbell towards your shoulders, contracting your biceps. |
780 |
| 780 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell close grip preacher curl.gif |
ez barbell close grip preacher curl |
1431 |
forearms |
780 |
780 |
ez barbell |
780 |
4553 |
Pause for a moment at the top, squeezing your biceps. |
780 |
| 780 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell close grip preacher curl.gif |
ez barbell close grip preacher curl |
1431 |
forearms |
780 |
780 |
ez barbell |
780 |
4554 |
Lower the barbell back to the starting position, fully extending your arms. |
780 |
| 780 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell close grip preacher curl.gif |
ez barbell close grip preacher curl |
1431 |
forearms |
780 |
780 |
ez barbell |
780 |
4555 |
Repeat for the desired number of repetitions. |
780 |
| 781 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell close-grip curl.gif |
ez barbell close-grip curl |
1432 |
forearms |
781 |
781 |
ez barbell |
781 |
4556 |
Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands shoulder-width apart. |
781 |
| 781 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell close-grip curl.gif |
ez barbell close-grip curl |
1432 |
forearms |
781 |
781 |
ez barbell |
781 |
4557 |
Keep your elbows close to your torso and your upper arms stationary throughout the movement. |
781 |
| 781 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell close-grip curl.gif |
ez barbell close-grip curl |
1432 |
forearms |
781 |
781 |
ez barbell |
781 |
4558 |
Curl the barbell up towards your shoulders, contracting your biceps. |
781 |
| 781 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell close-grip curl.gif |
ez barbell close-grip curl |
1432 |
forearms |
781 |
781 |
ez barbell |
781 |
4559 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
781 |
| 781 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell close-grip curl.gif |
ez barbell close-grip curl |
1432 |
forearms |
781 |
781 |
ez barbell |
781 |
4560 |
Repeat for the desired number of repetitions. |
781 |
| 782 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell curl.gif |
ez barbell curl |
1433 |
forearms |
782 |
782 |
ez barbell |
782 |
4561 |
Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up. |
782 |
| 782 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell curl.gif |
ez barbell curl |
1433 |
forearms |
782 |
782 |
ez barbell |
782 |
4562 |
Keep your elbows close to your torso and your upper arms stationary throughout the movement. |
782 |
| 782 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell curl.gif |
ez barbell curl |
1433 |
forearms |
782 |
782 |
ez barbell |
782 |
4563 |
Exhale as you curl the barbell up towards your shoulders, contracting your biceps. |
782 |
| 782 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell curl.gif |
ez barbell curl |
1433 |
forearms |
782 |
782 |
ez barbell |
782 |
4564 |
Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position. |
782 |
| 782 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell curl.gif |
ez barbell curl |
1433 |
forearms |
782 |
782 |
ez barbell |
782 |
4565 |
Repeat for the desired number of repetitions. |
782 |
| 783 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif |
ez barbell decline close grip face press |
1434 |
chest |
783 |
783 |
ez barbell |
783 |
4566 |
Lie on a decline bench with your head lower than your feet. |
783 |
| 783 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif |
ez barbell decline close grip face press |
1435 |
shoulders |
783 |
783 |
ez barbell |
783 |
4566 |
Lie on a decline bench with your head lower than your feet. |
783 |
| 783 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif |
ez barbell decline close grip face press |
1434 |
chest |
783 |
783 |
ez barbell |
783 |
4567 |
Grasp the ez barbell with a close grip, palms facing each other. |
783 |
| 783 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif |
ez barbell decline close grip face press |
1435 |
shoulders |
783 |
783 |
ez barbell |
783 |
4567 |
Grasp the ez barbell with a close grip, palms facing each other. |
783 |
| 783 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif |
ez barbell decline close grip face press |
1434 |
chest |
783 |
783 |
ez barbell |
783 |
4568 |
Extend your arms straight up above your chest, keeping your elbows close to your body. |
783 |
| 783 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif |
ez barbell decline close grip face press |
1435 |
shoulders |
783 |
783 |
ez barbell |
783 |
4568 |
Extend your arms straight up above your chest, keeping your elbows close to your body. |
783 |
| 783 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif |
ez barbell decline close grip face press |
1434 |
chest |
783 |
783 |
ez barbell |
783 |
4569 |
Lower the barbell towards your forehead by bending your elbows. |
783 |
| 783 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif |
ez barbell decline close grip face press |
1435 |
shoulders |
783 |
783 |
ez barbell |
783 |
4569 |
Lower the barbell towards your forehead by bending your elbows. |
783 |
| 783 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif |
ez barbell decline close grip face press |
1434 |
chest |
783 |
783 |
ez barbell |
783 |
4570 |
Pause for a moment, then press the barbell back up to the starting position. |
783 |
| 783 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif |
ez barbell decline close grip face press |
1435 |
shoulders |
783 |
783 |
ez barbell |
783 |
4570 |
Pause for a moment, then press the barbell back up to the starting position. |
783 |
| 783 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif |
ez barbell decline close grip face press |
1434 |
chest |
783 |
783 |
ez barbell |
783 |
4571 |
Repeat for the desired number of repetitions. |
783 |
| 783 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline close grip face press.gif |
ez barbell decline close grip face press |
1435 |
shoulders |
783 |
783 |
ez barbell |
783 |
4571 |
Repeat for the desired number of repetitions. |
783 |
| 784 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline triceps extension.gif |
ez barbell decline triceps extension |
1436 |
shoulders |
784 |
784 |
ez barbell |
784 |
4572 |
Lie on a decline bench with your head lower than your feet and your feet secured. |
784 |
| 784 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline triceps extension.gif |
ez barbell decline triceps extension |
1436 |
shoulders |
784 |
784 |
ez barbell |
784 |
4573 |
Hold the ez barbell with an overhand grip, hands shoulder-width apart. |
784 |
| 784 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline triceps extension.gif |
ez barbell decline triceps extension |
1436 |
shoulders |
784 |
784 |
ez barbell |
784 |
4574 |
Extend your arms fully, keeping your elbows close to your head. |
784 |
| 784 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline triceps extension.gif |
ez barbell decline triceps extension |
1436 |
shoulders |
784 |
784 |
ez barbell |
784 |
4575 |
Lower the barbell slowly towards your forehead, bending your elbows. |
784 |
| 784 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline triceps extension.gif |
ez barbell decline triceps extension |
1436 |
shoulders |
784 |
784 |
ez barbell |
784 |
4576 |
Pause for a moment, then extend your arms back to the starting position. |
784 |
| 784 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell decline triceps extension.gif |
ez barbell decline triceps extension |
1436 |
shoulders |
784 |
784 |
ez barbell |
784 |
4577 |
Repeat for the desired number of repetitions. |
784 |
| 785 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell incline triceps extension.gif |
ez barbell incline triceps extension |
1437 |
shoulders |
785 |
785 |
ez barbell |
785 |
4578 |
Set up an incline bench at a 45-degree angle. |
785 |
| 785 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell incline triceps extension.gif |
ez barbell incline triceps extension |
1437 |
shoulders |
785 |
785 |
ez barbell |
785 |
4579 |
Sit on the bench with your back against the pad and hold the ez barbell with an overhand grip. |
785 |
| 785 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell incline triceps extension.gif |
ez barbell incline triceps extension |
1437 |
shoulders |
785 |
785 |
ez barbell |
785 |
4580 |
Extend your arms fully overhead, keeping your elbows close to your head. |
785 |
| 785 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell incline triceps extension.gif |
ez barbell incline triceps extension |
1437 |
shoulders |
785 |
785 |
ez barbell |
785 |
4581 |
Lower the barbell behind your head by bending your elbows, keeping your upper arms stationary. |
785 |
| 785 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell incline triceps extension.gif |
ez barbell incline triceps extension |
1437 |
shoulders |
785 |
785 |
ez barbell |
785 |
4582 |
Pause for a moment, then extend your arms back to the starting position. |
785 |
| 785 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell incline triceps extension.gif |
ez barbell incline triceps extension |
1437 |
shoulders |
785 |
785 |
ez barbell |
785 |
4583 |
Repeat for the desired number of repetitions. |
785 |
| 786 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell jm bench press.gif |
ez barbell jm bench press |
1439 |
shoulders |
786 |
786 |
ez barbell |
786 |
4584 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
786 |
| 786 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell jm bench press.gif |
ez barbell jm bench press |
1438 |
chest |
786 |
786 |
ez barbell |
786 |
4584 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
786 |
| 786 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell jm bench press.gif |
ez barbell jm bench press |
1439 |
shoulders |
786 |
786 |
ez barbell |
786 |
4585 |
Grasp the ez barbell with an overhand grip, slightly wider than shoulder-width apart. |
786 |
| 786 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell jm bench press.gif |
ez barbell jm bench press |
1438 |
chest |
786 |
786 |
ez barbell |
786 |
4585 |
Grasp the ez barbell with an overhand grip, slightly wider than shoulder-width apart. |
786 |
| 786 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell jm bench press.gif |
ez barbell jm bench press |
1439 |
shoulders |
786 |
786 |
ez barbell |
786 |
4586 |
Lower the barbell to your chest, keeping your elbows tucked in close to your body. |
786 |
| 786 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell jm bench press.gif |
ez barbell jm bench press |
1438 |
chest |
786 |
786 |
ez barbell |
786 |
4586 |
Lower the barbell to your chest, keeping your elbows tucked in close to your body. |
786 |
| 786 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell jm bench press.gif |
ez barbell jm bench press |
1439 |
shoulders |
786 |
786 |
ez barbell |
786 |
4587 |
Push the barbell back up to the starting position, fully extending your arms. |
786 |
| 786 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell jm bench press.gif |
ez barbell jm bench press |
1438 |
chest |
786 |
786 |
ez barbell |
786 |
4587 |
Push the barbell back up to the starting position, fully extending your arms. |
786 |
| 786 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell jm bench press.gif |
ez barbell jm bench press |
1439 |
shoulders |
786 |
786 |
ez barbell |
786 |
4588 |
Repeat for the desired number of repetitions. |
786 |
| 786 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell jm bench press.gif |
ez barbell jm bench press |
1438 |
chest |
786 |
786 |
ez barbell |
786 |
4588 |
Repeat for the desired number of repetitions. |
786 |
| 787 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip curl.gif |
ez barbell reverse grip curl |
1440 |
forearms |
787 |
787 |
ez barbell |
787 |
4589 |
Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip. |
787 |
| 787 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip curl.gif |
ez barbell reverse grip curl |
1440 |
forearms |
787 |
787 |
ez barbell |
787 |
4590 |
Keep your elbows close to your torso and your upper arms stationary throughout the exercise. |
787 |
| 787 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip curl.gif |
ez barbell reverse grip curl |
1440 |
forearms |
787 |
787 |
ez barbell |
787 |
4591 |
Curl the barbell upwards by contracting your biceps, while exhaling. |
787 |
| 787 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip curl.gif |
ez barbell reverse grip curl |
1440 |
forearms |
787 |
787 |
ez barbell |
787 |
4592 |
Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level. |
787 |
| 787 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip curl.gif |
ez barbell reverse grip curl |
1440 |
forearms |
787 |
787 |
ez barbell |
787 |
4593 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
787 |
| 787 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip curl.gif |
ez barbell reverse grip curl |
1440 |
forearms |
787 |
787 |
ez barbell |
787 |
4594 |
Slowly begin to bring the barbell back to the starting position as you inhale. |
787 |
| 787 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip curl.gif |
ez barbell reverse grip curl |
1440 |
forearms |
787 |
787 |
ez barbell |
787 |
4595 |
Repeat for the desired number of repetitions. |
787 |
| 788 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip preacher curl.gif |
ez barbell reverse grip preacher curl |
1441 |
forearms |
788 |
788 |
ez barbell |
788 |
4596 |
Sit on a preacher bench with your chest against the pad and your feet flat on the floor. |
788 |
| 788 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip preacher curl.gif |
ez barbell reverse grip preacher curl |
1441 |
forearms |
788 |
788 |
ez barbell |
788 |
4597 |
Grasp the ez barbell with an underhand grip, hands shoulder-width apart. |
788 |
| 788 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip preacher curl.gif |
ez barbell reverse grip preacher curl |
1441 |
forearms |
788 |
788 |
ez barbell |
788 |
4598 |
Rest your upper arms on the pad, allowing your forearms to hang down. |
788 |
| 788 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip preacher curl.gif |
ez barbell reverse grip preacher curl |
1441 |
forearms |
788 |
788 |
ez barbell |
788 |
4599 |
Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders. |
788 |
| 788 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip preacher curl.gif |
ez barbell reverse grip preacher curl |
1441 |
forearms |
788 |
788 |
ez barbell |
788 |
4600 |
Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position. |
788 |
| 788 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell reverse grip preacher curl.gif |
ez barbell reverse grip preacher curl |
1441 |
forearms |
788 |
788 |
ez barbell |
788 |
4601 |
Repeat for the desired number of repetitions. |
788 |
| 789 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated curls.gif |
ez barbell seated curls |
1442 |
forearms |
789 |
789 |
ez barbell |
789 |
4602 |
Sit on a bench with your feet flat on the ground and your back straight. |
789 |
| 789 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated curls.gif |
ez barbell seated curls |
1442 |
forearms |
789 |
789 |
ez barbell |
789 |
4603 |
Hold the ez barbell with an underhand grip, palms facing up, and your hands shoulder-width apart. |
789 |
| 789 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated curls.gif |
ez barbell seated curls |
1442 |
forearms |
789 |
789 |
ez barbell |
789 |
4604 |
Rest your upper arms on your thighs, allowing the ez barbell to hang down in front of you. |
789 |
| 789 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated curls.gif |
ez barbell seated curls |
1442 |
forearms |
789 |
789 |
ez barbell |
789 |
4605 |
Keeping your upper arms stationary, exhale and curl the ez barbell upwards towards your shoulders. |
789 |
| 789 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated curls.gif |
ez barbell seated curls |
1442 |
forearms |
789 |
789 |
ez barbell |
789 |
4606 |
Pause for a moment at the top, squeezing your biceps. |
789 |
| 789 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated curls.gif |
ez barbell seated curls |
1442 |
forearms |
789 |
789 |
ez barbell |
789 |
4607 |
Inhale and slowly lower the ez barbell back to the starting position. |
789 |
| 789 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated curls.gif |
ez barbell seated curls |
1442 |
forearms |
789 |
789 |
ez barbell |
789 |
4608 |
Repeat for the desired number of repetitions. |
789 |
| 790 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated triceps extension.gif |
ez barbell seated triceps extension |
1443 |
shoulders |
790 |
790 |
ez barbell |
790 |
4609 |
Sit on a bench with your back straight and feet flat on the ground. |
790 |
| 790 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated triceps extension.gif |
ez barbell seated triceps extension |
1443 |
shoulders |
790 |
790 |
ez barbell |
790 |
4610 |
Hold the ez barbell with an overhand grip, hands shoulder-width apart. |
790 |
| 790 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated triceps extension.gif |
ez barbell seated triceps extension |
1443 |
shoulders |
790 |
790 |
ez barbell |
790 |
4611 |
Raise the barbell overhead, fully extending your arms. |
790 |
| 790 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated triceps extension.gif |
ez barbell seated triceps extension |
1443 |
shoulders |
790 |
790 |
ez barbell |
790 |
4612 |
Keeping your upper arms stationary, lower the barbell behind your head by bending your elbows. |
790 |
| 790 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated triceps extension.gif |
ez barbell seated triceps extension |
1443 |
shoulders |
790 |
790 |
ez barbell |
790 |
4613 |
Pause for a moment, then raise the barbell back to the starting position by extending your arms. |
790 |
| 790 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell seated triceps extension.gif |
ez barbell seated triceps extension |
1443 |
shoulders |
790 |
790 |
ez barbell |
790 |
4614 |
Repeat for the desired number of repetitions. |
790 |
| 791 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif |
ez barbell spider curl |
1444 |
forearms |
791 |
791 |
ez barbell |
791 |
4615 |
Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up. |
791 |
| 791 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif |
ez barbell spider curl |
1444 |
forearms |
791 |
791 |
ez barbell |
791 |
4616 |
Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down. |
791 |
| 791 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif |
ez barbell spider curl |
1444 |
forearms |
791 |
791 |
ez barbell |
791 |
4617 |
Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders. |
791 |
| 791 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif |
ez barbell spider curl |
1444 |
forearms |
791 |
791 |
ez barbell |
791 |
4618 |
Pause for a moment at the top, squeezing your biceps. |
791 |
| 791 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif |
ez barbell spider curl |
1444 |
forearms |
791 |
791 |
ez barbell |
791 |
4619 |
Inhale and slowly lower the barbell back to the starting position. |
791 |
| 791 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif |
ez barbell spider curl |
1444 |
forearms |
791 |
791 |
ez barbell |
791 |
4620 |
Repeat for the desired number of repetitions. |
791 |
| 792 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif |
ez barbell spider curl |
1445 |
forearms |
792 |
792 |
ez barbell |
792 |
4621 |
Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up. |
792 |
| 792 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif |
ez barbell spider curl |
1445 |
forearms |
792 |
792 |
ez barbell |
792 |
4622 |
Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down. |
792 |
| 792 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif |
ez barbell spider curl |
1445 |
forearms |
792 |
792 |
ez barbell |
792 |
4623 |
Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders. |
792 |
| 792 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif |
ez barbell spider curl |
1445 |
forearms |
792 |
792 |
ez barbell |
792 |
4624 |
Pause for a moment at the top, squeezing your biceps. |
792 |
| 792 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif |
ez barbell spider curl |
1445 |
forearms |
792 |
792 |
ez barbell |
792 |
4625 |
Inhale and slowly lower the barbell back to the starting position. |
792 |
| 792 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez barbell spider curl.gif |
ez barbell spider curl |
1445 |
forearms |
792 |
792 |
ez barbell |
792 |
4626 |
Repeat for the desired number of repetitions. |
792 |
| 793 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar biceps curl (with arm blaster).gif |
ez-bar biceps curl (with arm blaster) |
1446 |
forearms |
793 |
793 |
ez barbell |
793 |
4627 |
Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up. |
793 |
| 793 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar biceps curl (with arm blaster).gif |
ez-bar biceps curl (with arm blaster) |
1446 |
forearms |
793 |
793 |
ez barbell |
793 |
4628 |
Place your upper arms against the arm blaster, keeping them stationary throughout the exercise. |
793 |
| 793 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar biceps curl (with arm blaster).gif |
ez-bar biceps curl (with arm blaster) |
1446 |
forearms |
793 |
793 |
ez barbell |
793 |
4629 |
Keeping your elbows close to your body, exhale and curl the barbell up towards your shoulders. |
793 |
| 793 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar biceps curl (with arm blaster).gif |
ez-bar biceps curl (with arm blaster) |
1446 |
forearms |
793 |
793 |
ez barbell |
793 |
4630 |
Pause for a moment at the top, squeezing your biceps. |
793 |
| 793 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar biceps curl (with arm blaster).gif |
ez-bar biceps curl (with arm blaster) |
1446 |
forearms |
793 |
793 |
ez barbell |
793 |
4631 |
Inhale and slowly lower the barbell back to the starting position, fully extending your arms. |
793 |
| 793 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar biceps curl (with arm blaster).gif |
ez-bar biceps curl (with arm blaster) |
1446 |
forearms |
793 |
793 |
ez barbell |
793 |
4632 |
Repeat for the desired number of repetitions. |
793 |
| 794 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif |
ez-bar close-grip bench press |
1447 |
chest |
794 |
794 |
ez barbell |
794 |
4633 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
794 |
| 794 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif |
ez-bar close-grip bench press |
1448 |
shoulders |
794 |
794 |
ez barbell |
794 |
4633 |
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. |
794 |
| 794 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif |
ez-bar close-grip bench press |
1447 |
chest |
794 |
794 |
ez barbell |
794 |
4634 |
Grasp the ez barbell with a close grip, hands shoulder-width apart, palms facing forward. |
794 |
| 794 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif |
ez-bar close-grip bench press |
1448 |
shoulders |
794 |
794 |
ez barbell |
794 |
4634 |
Grasp the ez barbell with a close grip, hands shoulder-width apart, palms facing forward. |
794 |
| 794 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif |
ez-bar close-grip bench press |
1447 |
chest |
794 |
794 |
ez barbell |
794 |
4635 |
Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. |
794 |
| 794 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif |
ez-bar close-grip bench press |
1448 |
shoulders |
794 |
794 |
ez barbell |
794 |
4635 |
Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. |
794 |
| 794 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif |
ez-bar close-grip bench press |
1447 |
chest |
794 |
794 |
ez barbell |
794 |
4636 |
Slowly lower the barbell towards your chest, keeping your elbows close to your body. |
794 |
| 794 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif |
ez-bar close-grip bench press |
1448 |
shoulders |
794 |
794 |
ez barbell |
794 |
4636 |
Slowly lower the barbell towards your chest, keeping your elbows close to your body. |
794 |
| 794 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif |
ez-bar close-grip bench press |
1447 |
chest |
794 |
794 |
ez barbell |
794 |
4637 |
Pause for a moment when the barbell touches your chest. |
794 |
| 794 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif |
ez-bar close-grip bench press |
1448 |
shoulders |
794 |
794 |
ez barbell |
794 |
4637 |
Pause for a moment when the barbell touches your chest. |
794 |
| 794 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif |
ez-bar close-grip bench press |
1447 |
chest |
794 |
794 |
ez barbell |
794 |
4638 |
Push the barbell back up to the starting position, fully extending your arms. |
794 |
| 794 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif |
ez-bar close-grip bench press |
1448 |
shoulders |
794 |
794 |
ez barbell |
794 |
4638 |
Push the barbell back up to the starting position, fully extending your arms. |
794 |
| 794 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif |
ez-bar close-grip bench press |
1447 |
chest |
794 |
794 |
ez barbell |
794 |
4639 |
Repeat for the desired number of repetitions. |
794 |
| 794 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-bar close-grip bench press.gif |
ez-bar close-grip bench press |
1448 |
shoulders |
794 |
794 |
ez barbell |
794 |
4639 |
Repeat for the desired number of repetitions. |
794 |
| 795 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-barbell standing wide grip biceps curl.gif |
ez-barbell standing wide grip biceps curl |
1449 |
forearms |
795 |
795 |
ez barbell |
795 |
4640 |
Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands wider than shoulder-width apart. |
795 |
| 795 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-barbell standing wide grip biceps curl.gif |
ez-barbell standing wide grip biceps curl |
1449 |
forearms |
795 |
795 |
ez barbell |
795 |
4641 |
Keep your elbows close to your torso and your upper arms stationary throughout the movement. |
795 |
| 795 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-barbell standing wide grip biceps curl.gif |
ez-barbell standing wide grip biceps curl |
1449 |
forearms |
795 |
795 |
ez barbell |
795 |
4642 |
Curl the barbell up towards your shoulders by contracting your biceps. |
795 |
| 795 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-barbell standing wide grip biceps curl.gif |
ez-barbell standing wide grip biceps curl |
1449 |
forearms |
795 |
795 |
ez barbell |
795 |
4643 |
Pause for a moment at the top, then slowly lower the barbell back to the starting position. |
795 |
| 795 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ez-barbell standing wide grip biceps curl.gif |
ez-barbell standing wide grip biceps curl |
1449 |
forearms |
795 |
795 |
ez barbell |
795 |
4644 |
Repeat for the desired number of repetitions. |
795 |
| 796 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif |
farmers walk |
1450 |
calves |
796 |
796 |
dumbbell |
796 |
4645 |
Stand up straight with a dumbbell in each hand, palms facing your sides. |
796 |
| 796 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif |
farmers walk |
1452 |
core |
796 |
796 |
dumbbell |
796 |
4645 |
Stand up straight with a dumbbell in each hand, palms facing your sides. |
796 |
| 796 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif |
farmers walk |
1451 |
forearms |
796 |
796 |
dumbbell |
796 |
4645 |
Stand up straight with a dumbbell in each hand, palms facing your sides. |
796 |
| 796 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif |
farmers walk |
1450 |
calves |
796 |
796 |
dumbbell |
796 |
4646 |
Keep your back straight and your shoulders back. |
796 |
| 796 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif |
farmers walk |
1452 |
core |
796 |
796 |
dumbbell |
796 |
4646 |
Keep your back straight and your shoulders back. |
796 |
| 796 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif |
farmers walk |
1451 |
forearms |
796 |
796 |
dumbbell |
796 |
4646 |
Keep your back straight and your shoulders back. |
796 |
| 796 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif |
farmers walk |
1450 |
calves |
796 |
796 |
dumbbell |
796 |
4647 |
Take small, controlled steps forward, maintaining an upright posture. |
796 |
| 796 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif |
farmers walk |
1452 |
core |
796 |
796 |
dumbbell |
796 |
4647 |
Take small, controlled steps forward, maintaining an upright posture. |
796 |
| 796 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif |
farmers walk |
1451 |
forearms |
796 |
796 |
dumbbell |
796 |
4647 |
Take small, controlled steps forward, maintaining an upright posture. |
796 |
| 796 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif |
farmers walk |
1450 |
calves |
796 |
796 |
dumbbell |
796 |
4648 |
Continue walking for the desired distance or time. |
796 |
| 796 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif |
farmers walk |
1452 |
core |
796 |
796 |
dumbbell |
796 |
4648 |
Continue walking for the desired distance or time. |
796 |
| 796 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif |
farmers walk |
1451 |
forearms |
796 |
796 |
dumbbell |
796 |
4648 |
Continue walking for the desired distance or time. |
796 |
| 796 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif |
farmers walk |
1450 |
calves |
796 |
796 |
dumbbell |
796 |
4649 |
To finish, stop walking and carefully lower the dumbbells to your sides. |
796 |
| 796 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif |
farmers walk |
1452 |
core |
796 |
796 |
dumbbell |
796 |
4649 |
To finish, stop walking and carefully lower the dumbbells to your sides. |
796 |
| 796 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\farmers walk.gif |
farmers walk |
1451 |
forearms |
796 |
796 |
dumbbell |
796 |
4649 |
To finish, stop walking and carefully lower the dumbbells to your sides. |
796 |
| 797 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\finger curls.gif |
finger curls |
1453 |
wrist flexors |
797 |
797 |
barbell |
797 |
4650 |
Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up. |
797 |
| 797 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\finger curls.gif |
finger curls |
1454 |
grip muscles |
797 |
797 |
barbell |
797 |
4650 |
Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up. |
797 |
| 797 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\finger curls.gif |
finger curls |
1453 |
wrist flexors |
797 |
797 |
barbell |
797 |
4651 |
Rest your forearms on your thighs, allowing your wrists to hang off the edge. |
797 |
| 797 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\finger curls.gif |
finger curls |
1454 |
grip muscles |
797 |
797 |
barbell |
797 |
4651 |
Rest your forearms on your thighs, allowing your wrists to hang off the edge. |
797 |
| 797 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\finger curls.gif |
finger curls |
1453 |
wrist flexors |
797 |
797 |
barbell |
797 |
4652 |
Slowly curl your fingers towards your palms, squeezing the barbell tightly. |
797 |
| 797 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\finger curls.gif |
finger curls |
1454 |
grip muscles |
797 |
797 |
barbell |
797 |
4652 |
Slowly curl your fingers towards your palms, squeezing the barbell tightly. |
797 |
| 797 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\finger curls.gif |
finger curls |
1453 |
wrist flexors |
797 |
797 |
barbell |
797 |
4653 |
Hold the contraction for a moment, then slowly release your fingers back to the starting position. |
797 |
| 797 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\finger curls.gif |
finger curls |
1454 |
grip muscles |
797 |
797 |
barbell |
797 |
4653 |
Hold the contraction for a moment, then slowly release your fingers back to the starting position. |
797 |
| 797 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\finger curls.gif |
finger curls |
1453 |
wrist flexors |
797 |
797 |
barbell |
797 |
4654 |
Repeat for the desired number of repetitions. |
797 |
| 797 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\finger curls.gif |
finger curls |
1454 |
grip muscles |
797 |
797 |
barbell |
797 |
4654 |
Repeat for the desired number of repetitions. |
797 |
| 798 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif |
flag |
1455 |
obliques |
798 |
798 |
body weight |
798 |
4655 |
Start by gripping a vertical pole with both hands, palms facing each other, and arms fully extended. |
798 |
| 798 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif |
flag |
1456 |
shoulders |
798 |
798 |
body weight |
798 |
4655 |
Start by gripping a vertical pole with both hands, palms facing each other, and arms fully extended. |
798 |
| 798 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif |
flag |
1455 |
obliques |
798 |
798 |
body weight |
798 |
4656 |
Engage your core and lift your legs off the ground, keeping them straight. |
798 |
| 798 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif |
flag |
1456 |
shoulders |
798 |
798 |
body weight |
798 |
4656 |
Engage your core and lift your legs off the ground, keeping them straight. |
798 |
| 798 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif |
flag |
1455 |
obliques |
798 |
798 |
body weight |
798 |
4657 |
Using your core and upper body strength, raise your legs until they are parallel to the ground. |
798 |
| 798 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif |
flag |
1456 |
shoulders |
798 |
798 |
body weight |
798 |
4657 |
Using your core and upper body strength, raise your legs until they are parallel to the ground. |
798 |
| 798 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif |
flag |
1455 |
obliques |
798 |
798 |
body weight |
798 |
4658 |
Hold this position for as long as you can, maintaining a straight body line. |
798 |
| 798 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif |
flag |
1456 |
shoulders |
798 |
798 |
body weight |
798 |
4658 |
Hold this position for as long as you can, maintaining a straight body line. |
798 |
| 798 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif |
flag |
1455 |
obliques |
798 |
798 |
body weight |
798 |
4659 |
Slowly lower your legs back down to the starting position. |
798 |
| 798 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif |
flag |
1456 |
shoulders |
798 |
798 |
body weight |
798 |
4659 |
Slowly lower your legs back down to the starting position. |
798 |
| 798 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif |
flag |
1455 |
obliques |
798 |
798 |
body weight |
798 |
4660 |
Repeat for the desired number of repetitions. |
798 |
| 798 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flag.gif |
flag |
1456 |
shoulders |
798 |
798 |
body weight |
798 |
4660 |
Repeat for the desired number of repetitions. |
798 |
| 799 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (bent knee).gif |
flexion leg sit up (bent knee) |
1457 |
hip flexors |
799 |
799 |
body weight |
799 |
4661 |
Lie flat on your back with your knees bent and feet flat on the ground. |
799 |
| 799 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (bent knee).gif |
flexion leg sit up (bent knee) |
1457 |
hip flexors |
799 |
799 |
body weight |
799 |
4662 |
Place your hands behind your head with your elbows pointing outwards. |
799 |
| 799 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (bent knee).gif |
flexion leg sit up (bent knee) |
1457 |
hip flexors |
799 |
799 |
body weight |
799 |
4663 |
Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. |
799 |
| 799 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (bent knee).gif |
flexion leg sit up (bent knee) |
1457 |
hip flexors |
799 |
799 |
body weight |
799 |
4664 |
At the same time, lift your legs off the ground, bending your knees and bringing them towards your chest. |
799 |
| 799 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (bent knee).gif |
flexion leg sit up (bent knee) |
1457 |
hip flexors |
799 |
799 |
body weight |
799 |
4665 |
Pause for a moment at the top, then slowly lower your upper body and legs back down to the starting position. |
799 |
| 799 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (bent knee).gif |
flexion leg sit up (bent knee) |
1457 |
hip flexors |
799 |
799 |
body weight |
799 |
4666 |
Repeat for the desired number of repetitions. |
799 |
| 800 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (straight arm).gif |
flexion leg sit up (straight arm) |
1459 |
quadriceps |
800 |
800 |
body weight |
800 |
4667 |
Lie flat on your back with your legs extended and arms straight above your head. |
800 |
| 800 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (straight arm).gif |
flexion leg sit up (straight arm) |
1458 |
hip flexors |
800 |
800 |
body weight |
800 |
4667 |
Lie flat on your back with your legs extended and arms straight above your head. |
800 |
| 800 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (straight arm).gif |
flexion leg sit up (straight arm) |
1459 |
quadriceps |
800 |
800 |
body weight |
800 |
4668 |
Engaging your abs, lift your upper body off the ground while simultaneously lifting your legs towards your chest. |
800 |
| 800 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (straight arm).gif |
flexion leg sit up (straight arm) |
1458 |
hip flexors |
800 |
800 |
body weight |
800 |
4668 |
Engaging your abs, lift your upper body off the ground while simultaneously lifting your legs towards your chest. |
800 |
| 800 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (straight arm).gif |
flexion leg sit up (straight arm) |
1459 |
quadriceps |
800 |
800 |
body weight |
800 |
4669 |
Reach your hands towards your toes as you lift your upper body and legs. |
800 |
| 800 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (straight arm).gif |
flexion leg sit up (straight arm) |
1458 |
hip flexors |
800 |
800 |
body weight |
800 |
4669 |
Reach your hands towards your toes as you lift your upper body and legs. |
800 |
| 800 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (straight arm).gif |
flexion leg sit up (straight arm) |
1459 |
quadriceps |
800 |
800 |
body weight |
800 |
4670 |
Pause for a moment at the top, then slowly lower your upper body and legs back down to the starting position. |
800 |
| 800 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (straight arm).gif |
flexion leg sit up (straight arm) |
1458 |
hip flexors |
800 |
800 |
body weight |
800 |
4670 |
Pause for a moment at the top, then slowly lower your upper body and legs back down to the starting position. |
800 |
| 800 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (straight arm).gif |
flexion leg sit up (straight arm) |
1459 |
quadriceps |
800 |
800 |
body weight |
800 |
4671 |
Repeat for the desired number of repetitions. |
800 |
| 800 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\flexion leg sit up (straight arm).gif |
flexion leg sit up (straight arm) |
1458 |
hip flexors |
800 |
800 |
body weight |
800 |
4671 |
Repeat for the desired number of repetitions. |
800 |
| 801 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif |
floor fly (with barbell) |
1460 |
deltoids |
801 |
801 |
barbell |
801 |
4672 |
Lie flat on your back on the floor with your knees bent and feet flat on the ground. |
801 |
| 801 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif |
floor fly (with barbell) |
1461 |
triceps |
801 |
801 |
barbell |
801 |
4672 |
Lie flat on your back on the floor with your knees bent and feet flat on the ground. |
801 |
| 801 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif |
floor fly (with barbell) |
1460 |
deltoids |
801 |
801 |
barbell |
801 |
4673 |
Hold a barbell with an overhand grip, arms extended straight up over your chest. |
801 |
| 801 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif |
floor fly (with barbell) |
1461 |
triceps |
801 |
801 |
barbell |
801 |
4673 |
Hold a barbell with an overhand grip, arms extended straight up over your chest. |
801 |
| 801 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif |
floor fly (with barbell) |
1460 |
deltoids |
801 |
801 |
barbell |
801 |
4674 |
Slowly lower the barbell out to the sides, keeping a slight bend in your elbows. |
801 |
| 801 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif |
floor fly (with barbell) |
1461 |
triceps |
801 |
801 |
barbell |
801 |
4674 |
Slowly lower the barbell out to the sides, keeping a slight bend in your elbows. |
801 |
| 801 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif |
floor fly (with barbell) |
1460 |
deltoids |
801 |
801 |
barbell |
801 |
4675 |
Lower the barbell until your arms are parallel to the floor, feeling a stretch in your chest. |
801 |
| 801 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif |
floor fly (with barbell) |
1461 |
triceps |
801 |
801 |
barbell |
801 |
4675 |
Lower the barbell until your arms are parallel to the floor, feeling a stretch in your chest. |
801 |
| 801 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif |
floor fly (with barbell) |
1460 |
deltoids |
801 |
801 |
barbell |
801 |
4676 |
Pause for a moment, then squeeze your chest muscles to bring the barbell back to the starting position. |
801 |
| 801 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif |
floor fly (with barbell) |
1461 |
triceps |
801 |
801 |
barbell |
801 |
4676 |
Pause for a moment, then squeeze your chest muscles to bring the barbell back to the starting position. |
801 |
| 801 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif |
floor fly (with barbell) |
1460 |
deltoids |
801 |
801 |
barbell |
801 |
4677 |
Repeat for the desired number of repetitions. |
801 |
| 801 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\floor fly (with barbell).gif |
floor fly (with barbell) |
1461 |
triceps |
801 |
801 |
barbell |
801 |
4677 |
Repeat for the desired number of repetitions. |
801 |
| 802 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\flutter kicks.gif |
flutter kicks |
1463 |
lower abs |
802 |
802 |
body weight |
802 |
4678 |
Lie flat on your back with your legs extended and your hands by your sides. |
802 |
| 802 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\flutter kicks.gif |
flutter kicks |
1462 |
hip flexors |
802 |
802 |
body weight |
802 |
4678 |
Lie flat on your back with your legs extended and your hands by your sides. |
802 |
| 802 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\flutter kicks.gif |
flutter kicks |
1463 |
lower abs |
802 |
802 |
body weight |
802 |
4679 |
Engage your core and lift your legs off the ground about 6 inches. |
802 |
| 802 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\flutter kicks.gif |
flutter kicks |
1462 |
hip flexors |
802 |
802 |
body weight |
802 |
4679 |
Engage your core and lift your legs off the ground about 6 inches. |
802 |
| 802 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\flutter kicks.gif |
flutter kicks |
1463 |
lower abs |
802 |
802 |
body weight |
802 |
4680 |
Keeping your legs straight, alternate lifting one leg slightly higher than the other. |
802 |
| 802 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\flutter kicks.gif |
flutter kicks |
1462 |
hip flexors |
802 |
802 |
body weight |
802 |
4680 |
Keeping your legs straight, alternate lifting one leg slightly higher than the other. |
802 |
| 802 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\flutter kicks.gif |
flutter kicks |
1463 |
lower abs |
802 |
802 |
body weight |
802 |
4681 |
Continue this fluttering motion for the desired number of repetitions. |
802 |
| 802 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\flutter kicks.gif |
flutter kicks |
1462 |
hip flexors |
802 |
802 |
body weight |
802 |
4681 |
Continue this fluttering motion for the desired number of repetitions. |
802 |
| 803 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif |
forward jump |
1464 |
calves |
803 |
803 |
body weight |
803 |
4682 |
Stand with your feet shoulder-width apart. |
803 |
| 803 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif |
forward jump |
1466 |
glutes |
803 |
803 |
body weight |
803 |
4682 |
Stand with your feet shoulder-width apart. |
803 |
| 803 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif |
forward jump |
1465 |
hamstrings |
803 |
803 |
body weight |
803 |
4682 |
Stand with your feet shoulder-width apart. |
803 |
| 803 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif |
forward jump |
1464 |
calves |
803 |
803 |
body weight |
803 |
4683 |
Bend your knees and lower your body into a squat position. |
803 |
| 803 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif |
forward jump |
1466 |
glutes |
803 |
803 |
body weight |
803 |
4683 |
Bend your knees and lower your body into a squat position. |
803 |
| 803 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif |
forward jump |
1465 |
hamstrings |
803 |
803 |
body weight |
803 |
4683 |
Bend your knees and lower your body into a squat position. |
803 |
| 803 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif |
forward jump |
1464 |
calves |
803 |
803 |
body weight |
803 |
4684 |
Swing your arms back for momentum. |
803 |
| 803 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif |
forward jump |
1466 |
glutes |
803 |
803 |
body weight |
803 |
4684 |
Swing your arms back for momentum. |
803 |
| 803 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif |
forward jump |
1465 |
hamstrings |
803 |
803 |
body weight |
803 |
4684 |
Swing your arms back for momentum. |
803 |
| 803 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif |
forward jump |
1464 |
calves |
803 |
803 |
body weight |
803 |
4685 |
Jump forward explosively, extending your hips, knees, and ankles. |
803 |
| 803 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif |
forward jump |
1466 |
glutes |
803 |
803 |
body weight |
803 |
4685 |
Jump forward explosively, extending your hips, knees, and ankles. |
803 |
| 803 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif |
forward jump |
1465 |
hamstrings |
803 |
803 |
body weight |
803 |
4685 |
Jump forward explosively, extending your hips, knees, and ankles. |
803 |
| 803 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif |
forward jump |
1464 |
calves |
803 |
803 |
body weight |
803 |
4686 |
Land softly on the balls of your feet and immediately go into the next jump. |
803 |
| 803 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif |
forward jump |
1466 |
glutes |
803 |
803 |
body weight |
803 |
4686 |
Land softly on the balls of your feet and immediately go into the next jump. |
803 |
| 803 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif |
forward jump |
1465 |
hamstrings |
803 |
803 |
body weight |
803 |
4686 |
Land softly on the balls of your feet and immediately go into the next jump. |
803 |
| 803 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif |
forward jump |
1464 |
calves |
803 |
803 |
body weight |
803 |
4687 |
Repeat for the desired number of repetitions. |
803 |
| 803 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif |
forward jump |
1466 |
glutes |
803 |
803 |
body weight |
803 |
4687 |
Repeat for the desired number of repetitions. |
803 |
| 803 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward jump.gif |
forward jump |
1465 |
hamstrings |
803 |
803 |
body weight |
803 |
4687 |
Repeat for the desired number of repetitions. |
803 |
| 804 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif |
forward lunge (male) |
1467 |
quadriceps |
804 |
804 |
body weight |
804 |
4688 |
Stand with your feet hip-width apart and hands on your hips. |
804 |
| 804 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif |
forward lunge (male) |
1469 |
calves |
804 |
804 |
body weight |
804 |
4688 |
Stand with your feet hip-width apart and hands on your hips. |
804 |
| 804 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif |
forward lunge (male) |
1468 |
hamstrings |
804 |
804 |
body weight |
804 |
4688 |
Stand with your feet hip-width apart and hands on your hips. |
804 |
| 804 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif |
forward lunge (male) |
1467 |
quadriceps |
804 |
804 |
body weight |
804 |
4689 |
Take a big step forward with your right foot, lowering your body into a lunge position. |
804 |
| 804 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif |
forward lunge (male) |
1469 |
calves |
804 |
804 |
body weight |
804 |
4689 |
Take a big step forward with your right foot, lowering your body into a lunge position. |
804 |
| 804 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif |
forward lunge (male) |
1468 |
hamstrings |
804 |
804 |
body weight |
804 |
4689 |
Take a big step forward with your right foot, lowering your body into a lunge position. |
804 |
| 804 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif |
forward lunge (male) |
1467 |
quadriceps |
804 |
804 |
body weight |
804 |
4690 |
Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle. |
804 |
| 804 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif |
forward lunge (male) |
1469 |
calves |
804 |
804 |
body weight |
804 |
4690 |
Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle. |
804 |
| 804 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif |
forward lunge (male) |
1468 |
hamstrings |
804 |
804 |
body weight |
804 |
4690 |
Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle. |
804 |
| 804 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif |
forward lunge (male) |
1467 |
quadriceps |
804 |
804 |
body weight |
804 |
4691 |
Push off with your right foot and return to the starting position. |
804 |
| 804 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif |
forward lunge (male) |
1469 |
calves |
804 |
804 |
body weight |
804 |
4691 |
Push off with your right foot and return to the starting position. |
804 |
| 804 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif |
forward lunge (male) |
1468 |
hamstrings |
804 |
804 |
body weight |
804 |
4691 |
Push off with your right foot and return to the starting position. |
804 |
| 804 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif |
forward lunge (male) |
1467 |
quadriceps |
804 |
804 |
body weight |
804 |
4692 |
Repeat with your left leg, alternating sides for the desired number of repetitions. |
804 |
| 804 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif |
forward lunge (male) |
1469 |
calves |
804 |
804 |
body weight |
804 |
4692 |
Repeat with your left leg, alternating sides for the desired number of repetitions. |
804 |
| 804 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\forward lunge (male).gif |
forward lunge (male) |
1468 |
hamstrings |
804 |
804 |
body weight |
804 |
4692 |
Repeat with your left leg, alternating sides for the desired number of repetitions. |
804 |
| 805 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif |
frankenstein squat |
1470 |
quadriceps |
805 |
805 |
barbell |
805 |
4693 |
Stand with your feet shoulder-width apart and hold the barbell in front of your body with straight arms. |
805 |
| 805 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif |
frankenstein squat |
1471 |
hamstrings |
805 |
805 |
barbell |
805 |
4693 |
Stand with your feet shoulder-width apart and hold the barbell in front of your body with straight arms. |
805 |
| 805 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif |
frankenstein squat |
1472 |
calves |
805 |
805 |
barbell |
805 |
4693 |
Stand with your feet shoulder-width apart and hold the barbell in front of your body with straight arms. |
805 |
| 805 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif |
frankenstein squat |
1470 |
quadriceps |
805 |
805 |
barbell |
805 |
4694 |
Keeping your back straight, lower your body by bending at the knees and hips, as if sitting back into a chair. |
805 |
| 805 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif |
frankenstein squat |
1471 |
hamstrings |
805 |
805 |
barbell |
805 |
4694 |
Keeping your back straight, lower your body by bending at the knees and hips, as if sitting back into a chair. |
805 |
| 805 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif |
frankenstein squat |
1472 |
calves |
805 |
805 |
barbell |
805 |
4694 |
Keeping your back straight, lower your body by bending at the knees and hips, as if sitting back into a chair. |
805 |
| 805 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif |
frankenstein squat |
1470 |
quadriceps |
805 |
805 |
barbell |
805 |
4695 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
805 |
| 805 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif |
frankenstein squat |
1471 |
hamstrings |
805 |
805 |
barbell |
805 |
4695 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
805 |
| 805 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif |
frankenstein squat |
1472 |
calves |
805 |
805 |
barbell |
805 |
4695 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
805 |
| 805 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif |
frankenstein squat |
1470 |
quadriceps |
805 |
805 |
barbell |
805 |
4696 |
Pause for a moment, then push through your heels to return to the starting position. |
805 |
| 805 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif |
frankenstein squat |
1471 |
hamstrings |
805 |
805 |
barbell |
805 |
4696 |
Pause for a moment, then push through your heels to return to the starting position. |
805 |
| 805 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif |
frankenstein squat |
1472 |
calves |
805 |
805 |
barbell |
805 |
4696 |
Pause for a moment, then push through your heels to return to the starting position. |
805 |
| 805 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif |
frankenstein squat |
1470 |
quadriceps |
805 |
805 |
barbell |
805 |
4697 |
Repeat for the desired number of repetitions. |
805 |
| 805 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif |
frankenstein squat |
1471 |
hamstrings |
805 |
805 |
barbell |
805 |
4697 |
Repeat for the desired number of repetitions. |
805 |
| 805 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\frankenstein squat.gif |
frankenstein squat |
1472 |
calves |
805 |
805 |
barbell |
805 |
4697 |
Repeat for the desired number of repetitions. |
805 |
| 806 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\frog crunch.gif |
frog crunch |
1473 |
hip flexors |
806 |
806 |
body weight |
806 |
4698 |
Lie flat on your back with your knees bent and feet flat on the ground. |
806 |
| 806 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\frog crunch.gif |
frog crunch |
1473 |
hip flexors |
806 |
806 |
body weight |
806 |
4699 |
Place your hands behind your head with your elbows pointing outwards. |
806 |
| 806 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\frog crunch.gif |
frog crunch |
1473 |
hip flexors |
806 |
806 |
body weight |
806 |
4700 |
Engaging your abs, lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. |
806 |
| 806 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\frog crunch.gif |
frog crunch |
1473 |
hip flexors |
806 |
806 |
body weight |
806 |
4701 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
806 |
| 806 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\frog crunch.gif |
frog crunch |
1473 |
hip flexors |
806 |
806 |
body weight |
806 |
4702 |
Repeat for the desired number of repetitions. |
806 |
| 807 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif |
frog planche |
1475 |
chest |
807 |
807 |
body weight |
807 |
4703 |
Start in a push-up position with your hands shoulder-width apart and your feet together. |
807 |
| 807 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif |
frog planche |
1476 |
triceps |
807 |
807 |
body weight |
807 |
4703 |
Start in a push-up position with your hands shoulder-width apart and your feet together. |
807 |
| 807 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif |
frog planche |
1474 |
shoulders |
807 |
807 |
body weight |
807 |
4703 |
Start in a push-up position with your hands shoulder-width apart and your feet together. |
807 |
| 807 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif |
frog planche |
1475 |
chest |
807 |
807 |
body weight |
807 |
4704 |
Bend your elbows and lower your body towards the ground, keeping your back straight. |
807 |
| 807 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif |
frog planche |
1476 |
triceps |
807 |
807 |
body weight |
807 |
4704 |
Bend your elbows and lower your body towards the ground, keeping your back straight. |
807 |
| 807 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif |
frog planche |
1474 |
shoulders |
807 |
807 |
body weight |
807 |
4704 |
Bend your elbows and lower your body towards the ground, keeping your back straight. |
807 |
| 807 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif |
frog planche |
1475 |
chest |
807 |
807 |
body weight |
807 |
4705 |
As you lower your body, lift your feet off the ground and bring your knees towards your chest. |
807 |
| 807 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif |
frog planche |
1476 |
triceps |
807 |
807 |
body weight |
807 |
4705 |
As you lower your body, lift your feet off the ground and bring your knees towards your chest. |
807 |
| 807 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif |
frog planche |
1474 |
shoulders |
807 |
807 |
body weight |
807 |
4705 |
As you lower your body, lift your feet off the ground and bring your knees towards your chest. |
807 |
| 807 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif |
frog planche |
1475 |
chest |
807 |
807 |
body weight |
807 |
4706 |
Hold this position for a few seconds, then extend your legs back out and push yourself back up to the starting position. |
807 |
| 807 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif |
frog planche |
1476 |
triceps |
807 |
807 |
body weight |
807 |
4706 |
Hold this position for a few seconds, then extend your legs back out and push yourself back up to the starting position. |
807 |
| 807 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif |
frog planche |
1474 |
shoulders |
807 |
807 |
body weight |
807 |
4706 |
Hold this position for a few seconds, then extend your legs back out and push yourself back up to the starting position. |
807 |
| 807 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif |
frog planche |
1475 |
chest |
807 |
807 |
body weight |
807 |
4707 |
Repeat for the desired number of repetitions. |
807 |
| 807 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif |
frog planche |
1476 |
triceps |
807 |
807 |
body weight |
807 |
4707 |
Repeat for the desired number of repetitions. |
807 |
| 807 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\frog planche.gif |
frog planche |
1474 |
shoulders |
807 |
807 |
body weight |
807 |
4707 |
Repeat for the desired number of repetitions. |
807 |
| 808 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif |
front lever |
1478 |
shoulders |
808 |
808 |
body weight |
808 |
4708 |
Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart. |
808 |
| 808 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif |
front lever |
1477 |
lats |
808 |
808 |
body weight |
808 |
4708 |
Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart. |
808 |
| 808 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif |
front lever |
1479 |
forearms |
808 |
808 |
body weight |
808 |
4708 |
Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart. |
808 |
| 808 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif |
front lever |
1478 |
shoulders |
808 |
808 |
body weight |
808 |
4709 |
Engage your core and pull your shoulder blades down and back. |
808 |
| 808 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif |
front lever |
1477 |
lats |
808 |
808 |
body weight |
808 |
4709 |
Engage your core and pull your shoulder blades down and back. |
808 |
| 808 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif |
front lever |
1479 |
forearms |
808 |
808 |
body weight |
808 |
4709 |
Engage your core and pull your shoulder blades down and back. |
808 |
| 808 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif |
front lever |
1478 |
shoulders |
808 |
808 |
body weight |
808 |
4710 |
Bend your knees and tuck them towards your chest. |
808 |
| 808 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif |
front lever |
1477 |
lats |
808 |
808 |
body weight |
808 |
4710 |
Bend your knees and tuck them towards your chest. |
808 |
| 808 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif |
front lever |
1479 |
forearms |
808 |
808 |
body weight |
808 |
4710 |
Bend your knees and tuck them towards your chest. |
808 |
| 808 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif |
front lever |
1478 |
shoulders |
808 |
808 |
body weight |
808 |
4711 |
Simultaneously, lift your legs up and extend them straight out in front of you, keeping your body parallel to the ground. |
808 |
| 808 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif |
front lever |
1477 |
lats |
808 |
808 |
body weight |
808 |
4711 |
Simultaneously, lift your legs up and extend them straight out in front of you, keeping your body parallel to the ground. |
808 |
| 808 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif |
front lever |
1479 |
forearms |
808 |
808 |
body weight |
808 |
4711 |
Simultaneously, lift your legs up and extend them straight out in front of you, keeping your body parallel to the ground. |
808 |
| 808 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif |
front lever |
1478 |
shoulders |
808 |
808 |
body weight |
808 |
4712 |
Hold this position for as long as you can, aiming for a full front lever position. |
808 |
| 808 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif |
front lever |
1477 |
lats |
808 |
808 |
body weight |
808 |
4712 |
Hold this position for as long as you can, aiming for a full front lever position. |
808 |
| 808 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif |
front lever |
1479 |
forearms |
808 |
808 |
body weight |
808 |
4712 |
Hold this position for as long as you can, aiming for a full front lever position. |
808 |
| 808 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif |
front lever |
1478 |
shoulders |
808 |
808 |
body weight |
808 |
4713 |
To release, slowly lower your legs back down and return to the starting position. |
808 |
| 808 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif |
front lever |
1477 |
lats |
808 |
808 |
body weight |
808 |
4713 |
To release, slowly lower your legs back down and return to the starting position. |
808 |
| 808 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif |
front lever |
1479 |
forearms |
808 |
808 |
body weight |
808 |
4713 |
To release, slowly lower your legs back down and return to the starting position. |
808 |
| 808 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif |
front lever |
1478 |
shoulders |
808 |
808 |
body weight |
808 |
4714 |
Repeat for the desired number of repetitions. |
808 |
| 808 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif |
front lever |
1477 |
lats |
808 |
808 |
body weight |
808 |
4714 |
Repeat for the desired number of repetitions. |
808 |
| 808 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever.gif |
front lever |
1479 |
forearms |
808 |
808 |
body weight |
808 |
4714 |
Repeat for the desired number of repetitions. |
808 |
| 809 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif |
front lever reps |
1480 |
core |
809 |
809 |
body weight |
809 |
4715 |
Hang from a pull-up bar with an overhand grip, palms facing away from you. |
809 |
| 809 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif |
front lever reps |
1481 |
shoulders |
809 |
809 |
body weight |
809 |
4715 |
Hang from a pull-up bar with an overhand grip, palms facing away from you. |
809 |
| 809 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif |
front lever reps |
1480 |
core |
809 |
809 |
body weight |
809 |
4716 |
Engage your core and pull your shoulder blades down and back. |
809 |
| 809 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif |
front lever reps |
1481 |
shoulders |
809 |
809 |
body weight |
809 |
4716 |
Engage your core and pull your shoulder blades down and back. |
809 |
| 809 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif |
front lever reps |
1480 |
core |
809 |
809 |
body weight |
809 |
4717 |
Keeping your body straight, lift your legs up until they are parallel to the ground. |
809 |
| 809 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif |
front lever reps |
1481 |
shoulders |
809 |
809 |
body weight |
809 |
4717 |
Keeping your body straight, lift your legs up until they are parallel to the ground. |
809 |
| 809 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif |
front lever reps |
1480 |
core |
809 |
809 |
body weight |
809 |
4718 |
Hold this position for as long as you can, aiming for 10-20 seconds. |
809 |
| 809 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif |
front lever reps |
1481 |
shoulders |
809 |
809 |
body weight |
809 |
4718 |
Hold this position for as long as you can, aiming for 10-20 seconds. |
809 |
| 809 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif |
front lever reps |
1480 |
core |
809 |
809 |
body weight |
809 |
4719 |
Slowly lower your legs back down to the starting position. |
809 |
| 809 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif |
front lever reps |
1481 |
shoulders |
809 |
809 |
body weight |
809 |
4719 |
Slowly lower your legs back down to the starting position. |
809 |
| 809 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif |
front lever reps |
1480 |
core |
809 |
809 |
body weight |
809 |
4720 |
Repeat for the desired number of repetitions. |
809 |
| 809 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\front lever reps.gif |
front lever reps |
1481 |
shoulders |
809 |
809 |
body weight |
809 |
4720 |
Repeat for the desired number of repetitions. |
809 |
| 810 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif |
front plank with twist |
1482 |
obliques |
810 |
810 |
body weight |
810 |
4721 |
Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe. |
810 |
| 810 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif |
front plank with twist |
1483 |
shoulders |
810 |
810 |
body weight |
810 |
4721 |
Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe. |
810 |
| 810 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif |
front plank with twist |
1482 |
obliques |
810 |
810 |
body weight |
810 |
4722 |
Engage your core and glutes to maintain a stable position. |
810 |
| 810 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif |
front plank with twist |
1483 |
shoulders |
810 |
810 |
body weight |
810 |
4722 |
Engage your core and glutes to maintain a stable position. |
810 |
| 810 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif |
front plank with twist |
1482 |
obliques |
810 |
810 |
body weight |
810 |
4723 |
Rotate your torso to the right, lifting your right arm and extending it towards the ceiling. |
810 |
| 810 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif |
front plank with twist |
1483 |
shoulders |
810 |
810 |
body weight |
810 |
4723 |
Rotate your torso to the right, lifting your right arm and extending it towards the ceiling. |
810 |
| 810 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif |
front plank with twist |
1482 |
obliques |
810 |
810 |
body weight |
810 |
4724 |
Keep your hips and legs stable as you twist. |
810 |
| 810 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif |
front plank with twist |
1483 |
shoulders |
810 |
810 |
body weight |
810 |
4724 |
Keep your hips and legs stable as you twist. |
810 |
| 810 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif |
front plank with twist |
1482 |
obliques |
810 |
810 |
body weight |
810 |
4725 |
Hold for a moment, then return to the starting position. |
810 |
| 810 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif |
front plank with twist |
1483 |
shoulders |
810 |
810 |
body weight |
810 |
4725 |
Hold for a moment, then return to the starting position. |
810 |
| 810 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif |
front plank with twist |
1482 |
obliques |
810 |
810 |
body weight |
810 |
4726 |
Repeat the twist on the left side. |
810 |
| 810 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif |
front plank with twist |
1483 |
shoulders |
810 |
810 |
body weight |
810 |
4726 |
Repeat the twist on the left side. |
810 |
| 810 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif |
front plank with twist |
1482 |
obliques |
810 |
810 |
body weight |
810 |
4727 |
Continue alternating sides for the desired number of repetitions. |
810 |
| 810 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\front plank with twist.gif |
front plank with twist |
1483 |
shoulders |
810 |
810 |
body weight |
810 |
4727 |
Continue alternating sides for the desired number of repetitions. |
810 |
| 811 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full maltese.gif |
full maltese |
1485 |
chest |
811 |
811 |
body weight |
811 |
4728 |
Start by standing with your feet shoulder-width apart and your arms extended straight out to the sides. |
811 |
| 811 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full maltese.gif |
full maltese |
1484 |
shoulders |
811 |
811 |
body weight |
811 |
4728 |
Start by standing with your feet shoulder-width apart and your arms extended straight out to the sides. |
811 |
| 811 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full maltese.gif |
full maltese |
1485 |
chest |
811 |
811 |
body weight |
811 |
4729 |
Slowly lean forward, keeping your arms straight, until your upper body is parallel to the ground. |
811 |
| 811 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full maltese.gif |
full maltese |
1484 |
shoulders |
811 |
811 |
body weight |
811 |
4729 |
Slowly lean forward, keeping your arms straight, until your upper body is parallel to the ground. |
811 |
| 811 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full maltese.gif |
full maltese |
1485 |
chest |
811 |
811 |
body weight |
811 |
4730 |
Engage your core and hold this position for a few seconds. |
811 |
| 811 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full maltese.gif |
full maltese |
1484 |
shoulders |
811 |
811 |
body weight |
811 |
4730 |
Engage your core and hold this position for a few seconds. |
811 |
| 811 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full maltese.gif |
full maltese |
1485 |
chest |
811 |
811 |
body weight |
811 |
4731 |
Return to the starting position by pushing through your feet and standing back up. |
811 |
| 811 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full maltese.gif |
full maltese |
1484 |
shoulders |
811 |
811 |
body weight |
811 |
4731 |
Return to the starting position by pushing through your feet and standing back up. |
811 |
| 811 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full maltese.gif |
full maltese |
1485 |
chest |
811 |
811 |
body weight |
811 |
4732 |
Repeat for the desired number of repetitions. |
811 |
| 811 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full maltese.gif |
full maltese |
1484 |
shoulders |
811 |
811 |
body weight |
811 |
4732 |
Repeat for the desired number of repetitions. |
811 |
| 812 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif |
full planche |
1486 |
shoulders |
812 |
812 |
body weight |
812 |
4733 |
Start in a push-up position with your hands shoulder-width apart and your fingers pointing forward. |
812 |
| 812 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif |
full planche |
1488 |
triceps |
812 |
812 |
body weight |
812 |
4733 |
Start in a push-up position with your hands shoulder-width apart and your fingers pointing forward. |
812 |
| 812 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif |
full planche |
1487 |
chest |
812 |
812 |
body weight |
812 |
4733 |
Start in a push-up position with your hands shoulder-width apart and your fingers pointing forward. |
812 |
| 812 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif |
full planche |
1486 |
shoulders |
812 |
812 |
body weight |
812 |
4734 |
Engage your core and slowly shift your weight forward, lifting your feet off the ground. |
812 |
| 812 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif |
full planche |
1488 |
triceps |
812 |
812 |
body weight |
812 |
4734 |
Engage your core and slowly shift your weight forward, lifting your feet off the ground. |
812 |
| 812 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif |
full planche |
1487 |
chest |
812 |
812 |
body weight |
812 |
4734 |
Engage your core and slowly shift your weight forward, lifting your feet off the ground. |
812 |
| 812 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif |
full planche |
1486 |
shoulders |
812 |
812 |
body weight |
812 |
4735 |
Continue shifting your weight forward until your body is parallel to the ground, balancing on your hands. |
812 |
| 812 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif |
full planche |
1488 |
triceps |
812 |
812 |
body weight |
812 |
4735 |
Continue shifting your weight forward until your body is parallel to the ground, balancing on your hands. |
812 |
| 812 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif |
full planche |
1487 |
chest |
812 |
812 |
body weight |
812 |
4735 |
Continue shifting your weight forward until your body is parallel to the ground, balancing on your hands. |
812 |
| 812 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif |
full planche |
1486 |
shoulders |
812 |
812 |
body weight |
812 |
4736 |
Hold this position for as long as you can, maintaining a straight body line. |
812 |
| 812 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif |
full planche |
1488 |
triceps |
812 |
812 |
body weight |
812 |
4736 |
Hold this position for as long as you can, maintaining a straight body line. |
812 |
| 812 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif |
full planche |
1487 |
chest |
812 |
812 |
body weight |
812 |
4736 |
Hold this position for as long as you can, maintaining a straight body line. |
812 |
| 812 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif |
full planche |
1486 |
shoulders |
812 |
812 |
body weight |
812 |
4737 |
Slowly lower your feet back to the ground and return to the starting position. |
812 |
| 812 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif |
full planche |
1488 |
triceps |
812 |
812 |
body weight |
812 |
4737 |
Slowly lower your feet back to the ground and return to the starting position. |
812 |
| 812 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif |
full planche |
1487 |
chest |
812 |
812 |
body weight |
812 |
4737 |
Slowly lower your feet back to the ground and return to the starting position. |
812 |
| 812 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif |
full planche |
1486 |
shoulders |
812 |
812 |
body weight |
812 |
4738 |
Repeat for the desired number of repetitions. |
812 |
| 812 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif |
full planche |
1488 |
triceps |
812 |
812 |
body weight |
812 |
4738 |
Repeat for the desired number of repetitions. |
812 |
| 812 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche.gif |
full planche |
1487 |
chest |
812 |
812 |
body weight |
812 |
4738 |
Repeat for the desired number of repetitions. |
812 |
| 813 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif |
full planche push-up |
1490 |
triceps |
813 |
813 |
body weight |
813 |
4739 |
Start in a push-up position with your hands placed slightly wider than shoulder-width apart. |
813 |
| 813 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif |
full planche push-up |
1491 |
core |
813 |
813 |
body weight |
813 |
4739 |
Start in a push-up position with your hands placed slightly wider than shoulder-width apart. |
813 |
| 813 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif |
full planche push-up |
1489 |
shoulders |
813 |
813 |
body weight |
813 |
4739 |
Start in a push-up position with your hands placed slightly wider than shoulder-width apart. |
813 |
| 813 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif |
full planche push-up |
1490 |
triceps |
813 |
813 |
body weight |
813 |
4740 |
Engage your core and lower your body down towards the ground, keeping your elbows close to your sides. |
813 |
| 813 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif |
full planche push-up |
1491 |
core |
813 |
813 |
body weight |
813 |
4740 |
Engage your core and lower your body down towards the ground, keeping your elbows close to your sides. |
813 |
| 813 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif |
full planche push-up |
1489 |
shoulders |
813 |
813 |
body weight |
813 |
4740 |
Engage your core and lower your body down towards the ground, keeping your elbows close to your sides. |
813 |
| 813 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif |
full planche push-up |
1490 |
triceps |
813 |
813 |
body weight |
813 |
4741 |
As you lower yourself, lean your body forward and lift your feet off the ground, balancing on your hands. |
813 |
| 813 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif |
full planche push-up |
1491 |
core |
813 |
813 |
body weight |
813 |
4741 |
As you lower yourself, lean your body forward and lift your feet off the ground, balancing on your hands. |
813 |
| 813 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif |
full planche push-up |
1489 |
shoulders |
813 |
813 |
body weight |
813 |
4741 |
As you lower yourself, lean your body forward and lift your feet off the ground, balancing on your hands. |
813 |
| 813 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif |
full planche push-up |
1490 |
triceps |
813 |
813 |
body weight |
813 |
4742 |
Continue to lower your body until your chest is just above the ground. |
813 |
| 813 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif |
full planche push-up |
1491 |
core |
813 |
813 |
body weight |
813 |
4742 |
Continue to lower your body until your chest is just above the ground. |
813 |
| 813 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif |
full planche push-up |
1489 |
shoulders |
813 |
813 |
body weight |
813 |
4742 |
Continue to lower your body until your chest is just above the ground. |
813 |
| 813 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif |
full planche push-up |
1490 |
triceps |
813 |
813 |
body weight |
813 |
4743 |
Push through your hands and extend your arms to lift your body back up to the starting position. |
813 |
| 813 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif |
full planche push-up |
1491 |
core |
813 |
813 |
body weight |
813 |
4743 |
Push through your hands and extend your arms to lift your body back up to the starting position. |
813 |
| 813 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif |
full planche push-up |
1489 |
shoulders |
813 |
813 |
body weight |
813 |
4743 |
Push through your hands and extend your arms to lift your body back up to the starting position. |
813 |
| 813 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif |
full planche push-up |
1490 |
triceps |
813 |
813 |
body weight |
813 |
4744 |
Maintain a straight line from your head to your heels throughout the movement. |
813 |
| 813 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif |
full planche push-up |
1491 |
core |
813 |
813 |
body weight |
813 |
4744 |
Maintain a straight line from your head to your heels throughout the movement. |
813 |
| 813 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif |
full planche push-up |
1489 |
shoulders |
813 |
813 |
body weight |
813 |
4744 |
Maintain a straight line from your head to your heels throughout the movement. |
813 |
| 813 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif |
full planche push-up |
1490 |
triceps |
813 |
813 |
body weight |
813 |
4745 |
Repeat for the desired number of repetitions. |
813 |
| 813 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif |
full planche push-up |
1491 |
core |
813 |
813 |
body weight |
813 |
4745 |
Repeat for the desired number of repetitions. |
813 |
| 813 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\full planche push-up.gif |
full planche push-up |
1489 |
shoulders |
813 |
813 |
body weight |
813 |
4745 |
Repeat for the desired number of repetitions. |
813 |
| 814 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif |
gironda sternum chin |
1493 |
rhomboids |
814 |
814 |
body weight |
814 |
4746 |
Stand facing a high bar with your feet shoulder-width apart. |
814 |
| 814 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif |
gironda sternum chin |
1494 |
rear deltoids |
814 |
814 |
body weight |
814 |
4746 |
Stand facing a high bar with your feet shoulder-width apart. |
814 |
| 814 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif |
gironda sternum chin |
1492 |
biceps |
814 |
814 |
body weight |
814 |
4746 |
Stand facing a high bar with your feet shoulder-width apart. |
814 |
| 814 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif |
gironda sternum chin |
1493 |
rhomboids |
814 |
814 |
body weight |
814 |
4747 |
Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart. |
814 |
| 814 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif |
gironda sternum chin |
1494 |
rear deltoids |
814 |
814 |
body weight |
814 |
4747 |
Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart. |
814 |
| 814 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif |
gironda sternum chin |
1492 |
biceps |
814 |
814 |
body weight |
814 |
4747 |
Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart. |
814 |
| 814 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif |
gironda sternum chin |
1493 |
rhomboids |
814 |
814 |
body weight |
814 |
4748 |
Hang from the bar with your arms fully extended and your body straight. |
814 |
| 814 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif |
gironda sternum chin |
1494 |
rear deltoids |
814 |
814 |
body weight |
814 |
4748 |
Hang from the bar with your arms fully extended and your body straight. |
814 |
| 814 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif |
gironda sternum chin |
1492 |
biceps |
814 |
814 |
body weight |
814 |
4748 |
Hang from the bar with your arms fully extended and your body straight. |
814 |
| 814 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif |
gironda sternum chin |
1493 |
rhomboids |
814 |
814 |
body weight |
814 |
4749 |
Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum. |
814 |
| 814 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif |
gironda sternum chin |
1494 |
rear deltoids |
814 |
814 |
body weight |
814 |
4749 |
Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum. |
814 |
| 814 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif |
gironda sternum chin |
1492 |
biceps |
814 |
814 |
body weight |
814 |
4749 |
Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum. |
814 |
| 814 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif |
gironda sternum chin |
1493 |
rhomboids |
814 |
814 |
body weight |
814 |
4750 |
Pause for a moment at the top, then slowly lower yourself back down to the starting position. |
814 |
| 814 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif |
gironda sternum chin |
1494 |
rear deltoids |
814 |
814 |
body weight |
814 |
4750 |
Pause for a moment at the top, then slowly lower yourself back down to the starting position. |
814 |
| 814 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif |
gironda sternum chin |
1492 |
biceps |
814 |
814 |
body weight |
814 |
4750 |
Pause for a moment at the top, then slowly lower yourself back down to the starting position. |
814 |
| 814 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif |
gironda sternum chin |
1493 |
rhomboids |
814 |
814 |
body weight |
814 |
4751 |
Repeat for the desired number of repetitions. |
814 |
| 814 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif |
gironda sternum chin |
1494 |
rear deltoids |
814 |
814 |
body weight |
814 |
4751 |
Repeat for the desired number of repetitions. |
814 |
| 814 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\gironda sternum chin.gif |
gironda sternum chin |
1492 |
biceps |
814 |
814 |
body weight |
814 |
4751 |
Repeat for the desired number of repetitions. |
814 |
| 815 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif |
glute bridge march |
1496 |
quadriceps |
815 |
815 |
body weight |
815 |
4752 |
Lie flat on your back with your knees bent and feet flat on the ground. |
815 |
| 815 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif |
glute bridge march |
1495 |
hamstrings |
815 |
815 |
body weight |
815 |
4752 |
Lie flat on your back with your knees bent and feet flat on the ground. |
815 |
| 815 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif |
glute bridge march |
1496 |
quadriceps |
815 |
815 |
body weight |
815 |
4753 |
Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders. |
815 |
| 815 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif |
glute bridge march |
1495 |
hamstrings |
815 |
815 |
body weight |
815 |
4753 |
Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders. |
815 |
| 815 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif |
glute bridge march |
1496 |
quadriceps |
815 |
815 |
body weight |
815 |
4754 |
While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest. |
815 |
| 815 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif |
glute bridge march |
1495 |
hamstrings |
815 |
815 |
body weight |
815 |
4754 |
While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest. |
815 |
| 815 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif |
glute bridge march |
1496 |
quadriceps |
815 |
815 |
body weight |
815 |
4755 |
Lower your foot back to the ground and repeat the movement with the other leg. |
815 |
| 815 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif |
glute bridge march |
1495 |
hamstrings |
815 |
815 |
body weight |
815 |
4755 |
Lower your foot back to the ground and repeat the movement with the other leg. |
815 |
| 815 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif |
glute bridge march |
1496 |
quadriceps |
815 |
815 |
body weight |
815 |
4756 |
Continue alternating legs in a marching motion while maintaining the bridge position. |
815 |
| 815 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif |
glute bridge march |
1495 |
hamstrings |
815 |
815 |
body weight |
815 |
4756 |
Continue alternating legs in a marching motion while maintaining the bridge position. |
815 |
| 815 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif |
glute bridge march |
1496 |
quadriceps |
815 |
815 |
body weight |
815 |
4757 |
Repeat for the desired number of repetitions. |
815 |
| 815 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge march.gif |
glute bridge march |
1495 |
hamstrings |
815 |
815 |
body weight |
815 |
4757 |
Repeat for the desired number of repetitions. |
815 |
| 816 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge two legs on bench (male).gif |
glute bridge two legs on bench (male) |
1497 |
hamstrings |
816 |
816 |
body weight |
816 |
4758 |
Sit on the edge of a bench with your back against it and your feet flat on the ground. |
816 |
| 816 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge two legs on bench (male).gif |
glute bridge two legs on bench (male) |
1498 |
core |
816 |
816 |
body weight |
816 |
4758 |
Sit on the edge of a bench with your back against it and your feet flat on the ground. |
816 |
| 816 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge two legs on bench (male).gif |
glute bridge two legs on bench (male) |
1497 |
hamstrings |
816 |
816 |
body weight |
816 |
4759 |
Place your hands on the bench beside your hips for support. |
816 |
| 816 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge two legs on bench (male).gif |
glute bridge two legs on bench (male) |
1498 |
core |
816 |
816 |
body weight |
816 |
4759 |
Place your hands on the bench beside your hips for support. |
816 |
| 816 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge two legs on bench (male).gif |
glute bridge two legs on bench (male) |
1497 |
hamstrings |
816 |
816 |
body weight |
816 |
4760 |
Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders. |
816 |
| 816 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge two legs on bench (male).gif |
glute bridge two legs on bench (male) |
1498 |
core |
816 |
816 |
body weight |
816 |
4760 |
Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders. |
816 |
| 816 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge two legs on bench (male).gif |
glute bridge two legs on bench (male) |
1497 |
hamstrings |
816 |
816 |
body weight |
816 |
4761 |
Pause for a moment at the top, then slowly lower your hips back down to the starting position. |
816 |
| 816 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge two legs on bench (male).gif |
glute bridge two legs on bench (male) |
1498 |
core |
816 |
816 |
body weight |
816 |
4761 |
Pause for a moment at the top, then slowly lower your hips back down to the starting position. |
816 |
| 816 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge two legs on bench (male).gif |
glute bridge two legs on bench (male) |
1497 |
hamstrings |
816 |
816 |
body weight |
816 |
4762 |
Repeat for the desired number of repetitions. |
816 |
| 816 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute bridge two legs on bench (male).gif |
glute bridge two legs on bench (male) |
1498 |
core |
816 |
816 |
body weight |
816 |
4762 |
Repeat for the desired number of repetitions. |
816 |
| 817 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif |
glute-ham raise |
1499 |
glutes |
817 |
817 |
body weight |
817 |
4763 |
Adjust the glute-ham raise machine to fit your body. |
817 |
| 817 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif |
glute-ham raise |
1500 |
lower back |
817 |
817 |
body weight |
817 |
4763 |
Adjust the glute-ham raise machine to fit your body. |
817 |
| 817 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif |
glute-ham raise |
1499 |
glutes |
817 |
817 |
body weight |
817 |
4764 |
Position yourself face down on the machine with your ankles secured. |
817 |
| 817 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif |
glute-ham raise |
1500 |
lower back |
817 |
817 |
body weight |
817 |
4764 |
Position yourself face down on the machine with your ankles secured. |
817 |
| 817 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif |
glute-ham raise |
1499 |
glutes |
817 |
817 |
body weight |
817 |
4765 |
Place your hands on your chest or cross them over your chest. |
817 |
| 817 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif |
glute-ham raise |
1500 |
lower back |
817 |
817 |
body weight |
817 |
4765 |
Place your hands on your chest or cross them over your chest. |
817 |
| 817 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif |
glute-ham raise |
1499 |
glutes |
817 |
817 |
body weight |
817 |
4766 |
Engage your hamstrings and glutes to lift your upper body up towards the ceiling. |
817 |
| 817 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif |
glute-ham raise |
1500 |
lower back |
817 |
817 |
body weight |
817 |
4766 |
Engage your hamstrings and glutes to lift your upper body up towards the ceiling. |
817 |
| 817 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif |
glute-ham raise |
1499 |
glutes |
817 |
817 |
body weight |
817 |
4767 |
Continue lifting until your body is in a straight line from your head to your heels. |
817 |
| 817 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif |
glute-ham raise |
1500 |
lower back |
817 |
817 |
body weight |
817 |
4767 |
Continue lifting until your body is in a straight line from your head to your heels. |
817 |
| 817 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif |
glute-ham raise |
1499 |
glutes |
817 |
817 |
body weight |
817 |
4768 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
817 |
| 817 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif |
glute-ham raise |
1500 |
lower back |
817 |
817 |
body weight |
817 |
4768 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
817 |
| 817 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif |
glute-ham raise |
1499 |
glutes |
817 |
817 |
body weight |
817 |
4769 |
Repeat for the desired number of repetitions. |
817 |
| 817 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\glute-ham raise.gif |
glute-ham raise |
1500 |
lower back |
817 |
817 |
body weight |
817 |
4769 |
Repeat for the desired number of repetitions. |
817 |
| 818 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif |
gorilla chin |
1501 |
forearms |
818 |
818 |
body weight |
818 |
4770 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
818 |
| 818 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif |
gorilla chin |
1502 |
biceps |
818 |
818 |
body weight |
818 |
4770 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
818 |
| 818 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif |
gorilla chin |
1501 |
forearms |
818 |
818 |
body weight |
818 |
4771 |
Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart. |
818 |
| 818 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif |
gorilla chin |
1502 |
biceps |
818 |
818 |
body weight |
818 |
4771 |
Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart. |
818 |
| 818 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif |
gorilla chin |
1501 |
forearms |
818 |
818 |
body weight |
818 |
4772 |
Hang from the bar with your arms fully extended and your palms facing away from you. |
818 |
| 818 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif |
gorilla chin |
1502 |
biceps |
818 |
818 |
body weight |
818 |
4772 |
Hang from the bar with your arms fully extended and your palms facing away from you. |
818 |
| 818 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif |
gorilla chin |
1501 |
forearms |
818 |
818 |
body weight |
818 |
4773 |
Engage your core and pull your body up towards the bar, bringing your chin above the bar. |
818 |
| 818 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif |
gorilla chin |
1502 |
biceps |
818 |
818 |
body weight |
818 |
4773 |
Engage your core and pull your body up towards the bar, bringing your chin above the bar. |
818 |
| 818 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif |
gorilla chin |
1501 |
forearms |
818 |
818 |
body weight |
818 |
4774 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
818 |
| 818 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif |
gorilla chin |
1502 |
biceps |
818 |
818 |
body weight |
818 |
4774 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
818 |
| 818 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif |
gorilla chin |
1501 |
forearms |
818 |
818 |
body weight |
818 |
4775 |
Repeat for the desired number of repetitions. |
818 |
| 818 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\gorilla chin.gif |
gorilla chin |
1502 |
biceps |
818 |
818 |
body weight |
818 |
4775 |
Repeat for the desired number of repetitions. |
818 |
| 819 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\groin crunch.gif |
groin crunch |
1504 |
inner thighs |
819 |
819 |
body weight |
819 |
4776 |
Lie flat on your back with your knees bent and feet flat on the ground. |
819 |
| 819 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\groin crunch.gif |
groin crunch |
1503 |
hip flexors |
819 |
819 |
body weight |
819 |
4776 |
Lie flat on your back with your knees bent and feet flat on the ground. |
819 |
| 819 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\groin crunch.gif |
groin crunch |
1504 |
inner thighs |
819 |
819 |
body weight |
819 |
4777 |
Place your hands behind your head with your elbows pointing outwards. |
819 |
| 819 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\groin crunch.gif |
groin crunch |
1503 |
hip flexors |
819 |
819 |
body weight |
819 |
4777 |
Place your hands behind your head with your elbows pointing outwards. |
819 |
| 819 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\groin crunch.gif |
groin crunch |
1504 |
inner thighs |
819 |
819 |
body weight |
819 |
4778 |
Engaging your abs, lift your legs off the ground, bringing your knees towards your chest. |
819 |
| 819 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\groin crunch.gif |
groin crunch |
1503 |
hip flexors |
819 |
819 |
body weight |
819 |
4778 |
Engaging your abs, lift your legs off the ground, bringing your knees towards your chest. |
819 |
| 819 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\groin crunch.gif |
groin crunch |
1504 |
inner thighs |
819 |
819 |
body weight |
819 |
4779 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
819 |
| 819 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\groin crunch.gif |
groin crunch |
1503 |
hip flexors |
819 |
819 |
body weight |
819 |
4779 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
819 |
| 819 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\groin crunch.gif |
groin crunch |
1504 |
inner thighs |
819 |
819 |
body weight |
819 |
4780 |
Repeat for the desired number of repetitions. |
819 |
| 819 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\groin crunch.gif |
groin crunch |
1503 |
hip flexors |
819 |
819 |
body weight |
819 |
4780 |
Repeat for the desired number of repetitions. |
819 |
| 820 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif |
hack calf raise |
1505 |
hamstrings |
820 |
820 |
sled machine |
820 |
4781 |
Adjust the sled machine to a comfortable weight. |
820 |
| 820 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif |
hack calf raise |
1506 |
glutes |
820 |
820 |
sled machine |
820 |
4781 |
Adjust the sled machine to a comfortable weight. |
820 |
| 820 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif |
hack calf raise |
1505 |
hamstrings |
820 |
820 |
sled machine |
820 |
4782 |
Stand on the sled machine with your toes on the platform and your heels hanging off. |
820 |
| 820 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif |
hack calf raise |
1506 |
glutes |
820 |
820 |
sled machine |
820 |
4782 |
Stand on the sled machine with your toes on the platform and your heels hanging off. |
820 |
| 820 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif |
hack calf raise |
1505 |
hamstrings |
820 |
820 |
sled machine |
820 |
4783 |
Hold onto the handles for stability. |
820 |
| 820 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif |
hack calf raise |
1506 |
glutes |
820 |
820 |
sled machine |
820 |
4783 |
Hold onto the handles for stability. |
820 |
| 820 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif |
hack calf raise |
1505 |
hamstrings |
820 |
820 |
sled machine |
820 |
4784 |
Raise your heels as high as possible by pushing through the balls of your feet. |
820 |
| 820 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif |
hack calf raise |
1506 |
glutes |
820 |
820 |
sled machine |
820 |
4784 |
Raise your heels as high as possible by pushing through the balls of your feet. |
820 |
| 820 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif |
hack calf raise |
1505 |
hamstrings |
820 |
820 |
sled machine |
820 |
4785 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
820 |
| 820 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif |
hack calf raise |
1506 |
glutes |
820 |
820 |
sled machine |
820 |
4785 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
820 |
| 820 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif |
hack calf raise |
1505 |
hamstrings |
820 |
820 |
sled machine |
820 |
4786 |
Repeat for the desired number of repetitions. |
820 |
| 820 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack calf raise.gif |
hack calf raise |
1506 |
glutes |
820 |
820 |
sled machine |
820 |
4786 |
Repeat for the desired number of repetitions. |
820 |
| 821 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif |
hack one leg calf raise |
1507 |
hamstrings |
821 |
821 |
sled machine |
821 |
4787 |
Adjust the sled machine to an appropriate weight. |
821 |
| 821 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif |
hack one leg calf raise |
1508 |
glutes |
821 |
821 |
sled machine |
821 |
4787 |
Adjust the sled machine to an appropriate weight. |
821 |
| 821 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif |
hack one leg calf raise |
1507 |
hamstrings |
821 |
821 |
sled machine |
821 |
4788 |
Stand on the sled machine with one foot, keeping the other foot off the ground. |
821 |
| 821 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif |
hack one leg calf raise |
1508 |
glutes |
821 |
821 |
sled machine |
821 |
4788 |
Stand on the sled machine with one foot, keeping the other foot off the ground. |
821 |
| 821 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif |
hack one leg calf raise |
1507 |
hamstrings |
821 |
821 |
sled machine |
821 |
4789 |
Hold onto the handles for stability. |
821 |
| 821 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif |
hack one leg calf raise |
1508 |
glutes |
821 |
821 |
sled machine |
821 |
4789 |
Hold onto the handles for stability. |
821 |
| 821 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif |
hack one leg calf raise |
1507 |
hamstrings |
821 |
821 |
sled machine |
821 |
4790 |
Raise your heel as high as possible, lifting your body up on the ball of your foot. |
821 |
| 821 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif |
hack one leg calf raise |
1508 |
glutes |
821 |
821 |
sled machine |
821 |
4790 |
Raise your heel as high as possible, lifting your body up on the ball of your foot. |
821 |
| 821 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif |
hack one leg calf raise |
1507 |
hamstrings |
821 |
821 |
sled machine |
821 |
4791 |
Pause for a moment at the top, then slowly lower your heel back down to the starting position. |
821 |
| 821 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif |
hack one leg calf raise |
1508 |
glutes |
821 |
821 |
sled machine |
821 |
4791 |
Pause for a moment at the top, then slowly lower your heel back down to the starting position. |
821 |
| 821 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif |
hack one leg calf raise |
1507 |
hamstrings |
821 |
821 |
sled machine |
821 |
4792 |
Repeat for the desired number of repetitions. |
821 |
| 821 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif |
hack one leg calf raise |
1508 |
glutes |
821 |
821 |
sled machine |
821 |
4792 |
Repeat for the desired number of repetitions. |
821 |
| 821 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif |
hack one leg calf raise |
1507 |
hamstrings |
821 |
821 |
sled machine |
821 |
4793 |
Switch legs and repeat the exercise. |
821 |
| 821 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hack one leg calf raise.gif |
hack one leg calf raise |
1508 |
glutes |
821 |
821 |
sled machine |
821 |
4793 |
Switch legs and repeat the exercise. |
821 |
| 822 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif |
half knee bends (male) |
1509 |
quadriceps |
822 |
822 |
body weight |
822 |
4794 |
Stand with your feet shoulder-width apart. |
822 |
| 822 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif |
half knee bends (male) |
1510 |
hamstrings |
822 |
822 |
body weight |
822 |
4794 |
Stand with your feet shoulder-width apart. |
822 |
| 822 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif |
half knee bends (male) |
1511 |
glutes |
822 |
822 |
body weight |
822 |
4794 |
Stand with your feet shoulder-width apart. |
822 |
| 822 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif |
half knee bends (male) |
1509 |
quadriceps |
822 |
822 |
body weight |
822 |
4795 |
Bend your knees and lower your body down as if you were sitting back into a chair. |
822 |
| 822 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif |
half knee bends (male) |
1510 |
hamstrings |
822 |
822 |
body weight |
822 |
4795 |
Bend your knees and lower your body down as if you were sitting back into a chair. |
822 |
| 822 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif |
half knee bends (male) |
1511 |
glutes |
822 |
822 |
body weight |
822 |
4795 |
Bend your knees and lower your body down as if you were sitting back into a chair. |
822 |
| 822 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif |
half knee bends (male) |
1509 |
quadriceps |
822 |
822 |
body weight |
822 |
4796 |
Keep your chest up and your weight in your heels. |
822 |
| 822 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif |
half knee bends (male) |
1510 |
hamstrings |
822 |
822 |
body weight |
822 |
4796 |
Keep your chest up and your weight in your heels. |
822 |
| 822 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif |
half knee bends (male) |
1511 |
glutes |
822 |
822 |
body weight |
822 |
4796 |
Keep your chest up and your weight in your heels. |
822 |
| 822 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif |
half knee bends (male) |
1509 |
quadriceps |
822 |
822 |
body weight |
822 |
4797 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
822 |
| 822 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif |
half knee bends (male) |
1510 |
hamstrings |
822 |
822 |
body weight |
822 |
4797 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
822 |
| 822 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif |
half knee bends (male) |
1511 |
glutes |
822 |
822 |
body weight |
822 |
4797 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
822 |
| 822 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif |
half knee bends (male) |
1509 |
quadriceps |
822 |
822 |
body weight |
822 |
4798 |
Repeat for the desired number of repetitions. |
822 |
| 822 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif |
half knee bends (male) |
1510 |
hamstrings |
822 |
822 |
body weight |
822 |
4798 |
Repeat for the desired number of repetitions. |
822 |
| 822 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\half knee bends (male).gif |
half knee bends (male) |
1511 |
glutes |
822 |
822 |
body weight |
822 |
4798 |
Repeat for the desired number of repetitions. |
822 |
| 823 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\half sit-up (male).gif |
half sit-up (male) |
1512 |
hip flexors |
823 |
823 |
body weight |
823 |
4799 |
Lie flat on your back with your knees bent and feet flat on the ground. |
823 |
| 823 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\half sit-up (male).gif |
half sit-up (male) |
1512 |
hip flexors |
823 |
823 |
body weight |
823 |
4800 |
Place your hands behind your head with your elbows pointing outwards. |
823 |
| 823 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\half sit-up (male).gif |
half sit-up (male) |
1512 |
hip flexors |
823 |
823 |
body weight |
823 |
4801 |
Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. |
823 |
| 823 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\half sit-up (male).gif |
half sit-up (male) |
1512 |
hip flexors |
823 |
823 |
body weight |
823 |
4802 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
823 |
| 823 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\half sit-up (male).gif |
half sit-up (male) |
1512 |
hip flexors |
823 |
823 |
body weight |
823 |
4803 |
Repeat for the desired number of repetitions. |
823 |
| 824 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hamstring stretch.gif |
hamstring stretch |
1513 |
glutes |
824 |
824 |
body weight |
824 |
4804 |
Stand with your feet shoulder-width apart. |
824 |
| 824 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hamstring stretch.gif |
hamstring stretch |
1513 |
glutes |
824 |
824 |
body weight |
824 |
4805 |
Step forward with your right foot and shift your weight onto your right leg. |
824 |
| 824 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hamstring stretch.gif |
hamstring stretch |
1513 |
glutes |
824 |
824 |
body weight |
824 |
4806 |
Keeping your back straight, slowly bend forward at the hips, reaching towards your right foot with both hands. |
824 |
| 824 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hamstring stretch.gif |
hamstring stretch |
1513 |
glutes |
824 |
824 |
body weight |
824 |
4807 |
Hold the stretch for 20-30 seconds, then return to the starting position. |
824 |
| 824 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hamstring stretch.gif |
hamstring stretch |
1513 |
glutes |
824 |
824 |
body weight |
824 |
4808 |
Repeat on the other side. |
824 |
| 825 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands bike.gif |
hands bike |
1514 |
triceps |
825 |
825 |
upper body ergometer |
825 |
4809 |
Adjust the seat height and handlebar position to a comfortable level. |
825 |
| 825 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands bike.gif |
hands bike |
1515 |
shoulders |
825 |
825 |
upper body ergometer |
825 |
4809 |
Adjust the seat height and handlebar position to a comfortable level. |
825 |
| 825 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands bike.gif |
hands bike |
1514 |
triceps |
825 |
825 |
upper body ergometer |
825 |
4810 |
Sit on the ergometer with your back straight and feet on the pedals. |
825 |
| 825 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands bike.gif |
hands bike |
1515 |
shoulders |
825 |
825 |
upper body ergometer |
825 |
4810 |
Sit on the ergometer with your back straight and feet on the pedals. |
825 |
| 825 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands bike.gif |
hands bike |
1514 |
triceps |
825 |
825 |
upper body ergometer |
825 |
4811 |
Grasp the handles with your hands and position your arms at a 90-degree angle. |
825 |
| 825 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands bike.gif |
hands bike |
1515 |
shoulders |
825 |
825 |
upper body ergometer |
825 |
4811 |
Grasp the handles with your hands and position your arms at a 90-degree angle. |
825 |
| 825 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands bike.gif |
hands bike |
1514 |
triceps |
825 |
825 |
upper body ergometer |
825 |
4812 |
Start pedaling with your hands, pushing and pulling the handles in a controlled motion. |
825 |
| 825 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands bike.gif |
hands bike |
1515 |
shoulders |
825 |
825 |
upper body ergometer |
825 |
4812 |
Start pedaling with your hands, pushing and pulling the handles in a controlled motion. |
825 |
| 825 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands bike.gif |
hands bike |
1514 |
triceps |
825 |
825 |
upper body ergometer |
825 |
4813 |
Continue pedaling for the desired duration or number of repetitions. |
825 |
| 825 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands bike.gif |
hands bike |
1515 |
shoulders |
825 |
825 |
upper body ergometer |
825 |
4813 |
Continue pedaling for the desired duration or number of repetitions. |
825 |
| 826 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif |
hands clasped circular toe touch (male) |
1516 |
hamstrings |
826 |
826 |
body weight |
826 |
4814 |
Stand with your feet shoulder-width apart and your hands clasped together in front of your chest. |
826 |
| 826 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif |
hands clasped circular toe touch (male) |
1517 |
quadriceps |
826 |
826 |
body weight |
826 |
4814 |
Stand with your feet shoulder-width apart and your hands clasped together in front of your chest. |
826 |
| 826 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif |
hands clasped circular toe touch (male) |
1518 |
calves |
826 |
826 |
body weight |
826 |
4814 |
Stand with your feet shoulder-width apart and your hands clasped together in front of your chest. |
826 |
| 826 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif |
hands clasped circular toe touch (male) |
1516 |
hamstrings |
826 |
826 |
body weight |
826 |
4815 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
826 |
| 826 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif |
hands clasped circular toe touch (male) |
1517 |
quadriceps |
826 |
826 |
body weight |
826 |
4815 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
826 |
| 826 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif |
hands clasped circular toe touch (male) |
1518 |
calves |
826 |
826 |
body weight |
826 |
4815 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
826 |
| 826 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif |
hands clasped circular toe touch (male) |
1516 |
hamstrings |
826 |
826 |
body weight |
826 |
4816 |
Lower your hands towards your toes in a circular motion, reaching as far as you can without straining. |
826 |
| 826 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif |
hands clasped circular toe touch (male) |
1517 |
quadriceps |
826 |
826 |
body weight |
826 |
4816 |
Lower your hands towards your toes in a circular motion, reaching as far as you can without straining. |
826 |
| 826 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif |
hands clasped circular toe touch (male) |
1518 |
calves |
826 |
826 |
body weight |
826 |
4816 |
Lower your hands towards your toes in a circular motion, reaching as far as you can without straining. |
826 |
| 826 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif |
hands clasped circular toe touch (male) |
1516 |
hamstrings |
826 |
826 |
body weight |
826 |
4817 |
Pause for a moment at the bottom, then slowly return to the starting position. |
826 |
| 826 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif |
hands clasped circular toe touch (male) |
1517 |
quadriceps |
826 |
826 |
body weight |
826 |
4817 |
Pause for a moment at the bottom, then slowly return to the starting position. |
826 |
| 826 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif |
hands clasped circular toe touch (male) |
1518 |
calves |
826 |
826 |
body weight |
826 |
4817 |
Pause for a moment at the bottom, then slowly return to the starting position. |
826 |
| 826 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif |
hands clasped circular toe touch (male) |
1516 |
hamstrings |
826 |
826 |
body weight |
826 |
4818 |
Repeat for the desired number of repetitions. |
826 |
| 826 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif |
hands clasped circular toe touch (male) |
1517 |
quadriceps |
826 |
826 |
body weight |
826 |
4818 |
Repeat for the desired number of repetitions. |
826 |
| 826 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands clasped circular toe touch (male).gif |
hands clasped circular toe touch (male) |
1518 |
calves |
826 |
826 |
body weight |
826 |
4818 |
Repeat for the desired number of repetitions. |
826 |
| 827 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif |
hands reversed clasped circular toe touch (male) |
1519 |
hamstrings |
827 |
827 |
body weight |
827 |
4819 |
Stand with your feet shoulder-width apart and your arms extended to the sides. |
827 |
| 827 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif |
hands reversed clasped circular toe touch (male) |
1521 |
calves |
827 |
827 |
body weight |
827 |
4819 |
Stand with your feet shoulder-width apart and your arms extended to the sides. |
827 |
| 827 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif |
hands reversed clasped circular toe touch (male) |
1520 |
quadriceps |
827 |
827 |
body weight |
827 |
4819 |
Stand with your feet shoulder-width apart and your arms extended to the sides. |
827 |
| 827 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif |
hands reversed clasped circular toe touch (male) |
1519 |
hamstrings |
827 |
827 |
body weight |
827 |
4820 |
Bend forward at the waist, keeping your back straight and your knees slightly bent. |
827 |
| 827 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif |
hands reversed clasped circular toe touch (male) |
1521 |
calves |
827 |
827 |
body weight |
827 |
4820 |
Bend forward at the waist, keeping your back straight and your knees slightly bent. |
827 |
| 827 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif |
hands reversed clasped circular toe touch (male) |
1520 |
quadriceps |
827 |
827 |
body weight |
827 |
4820 |
Bend forward at the waist, keeping your back straight and your knees slightly bent. |
827 |
| 827 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif |
hands reversed clasped circular toe touch (male) |
1519 |
hamstrings |
827 |
827 |
body weight |
827 |
4821 |
Reach down with your hands and clasp them together behind your legs. |
827 |
| 827 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif |
hands reversed clasped circular toe touch (male) |
1521 |
calves |
827 |
827 |
body weight |
827 |
4821 |
Reach down with your hands and clasp them together behind your legs. |
827 |
| 827 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif |
hands reversed clasped circular toe touch (male) |
1520 |
quadriceps |
827 |
827 |
body weight |
827 |
4821 |
Reach down with your hands and clasp them together behind your legs. |
827 |
| 827 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif |
hands reversed clasped circular toe touch (male) |
1519 |
hamstrings |
827 |
827 |
body weight |
827 |
4822 |
Slowly raise your hands up and over your head in a circular motion, keeping your legs straight. |
827 |
| 827 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif |
hands reversed clasped circular toe touch (male) |
1521 |
calves |
827 |
827 |
body weight |
827 |
4822 |
Slowly raise your hands up and over your head in a circular motion, keeping your legs straight. |
827 |
| 827 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif |
hands reversed clasped circular toe touch (male) |
1520 |
quadriceps |
827 |
827 |
body weight |
827 |
4822 |
Slowly raise your hands up and over your head in a circular motion, keeping your legs straight. |
827 |
| 827 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif |
hands reversed clasped circular toe touch (male) |
1519 |
hamstrings |
827 |
827 |
body weight |
827 |
4823 |
Continue the circular motion until your hands touch your toes. |
827 |
| 827 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif |
hands reversed clasped circular toe touch (male) |
1521 |
calves |
827 |
827 |
body weight |
827 |
4823 |
Continue the circular motion until your hands touch your toes. |
827 |
| 827 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif |
hands reversed clasped circular toe touch (male) |
1520 |
quadriceps |
827 |
827 |
body weight |
827 |
4823 |
Continue the circular motion until your hands touch your toes. |
827 |
| 827 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif |
hands reversed clasped circular toe touch (male) |
1519 |
hamstrings |
827 |
827 |
body weight |
827 |
4824 |
Reverse the motion and bring your hands back down to the starting position. |
827 |
| 827 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif |
hands reversed clasped circular toe touch (male) |
1521 |
calves |
827 |
827 |
body weight |
827 |
4824 |
Reverse the motion and bring your hands back down to the starting position. |
827 |
| 827 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif |
hands reversed clasped circular toe touch (male) |
1520 |
quadriceps |
827 |
827 |
body weight |
827 |
4824 |
Reverse the motion and bring your hands back down to the starting position. |
827 |
| 827 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif |
hands reversed clasped circular toe touch (male) |
1519 |
hamstrings |
827 |
827 |
body weight |
827 |
4825 |
Repeat for the desired number of repetitions. |
827 |
| 827 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif |
hands reversed clasped circular toe touch (male) |
1521 |
calves |
827 |
827 |
body weight |
827 |
4825 |
Repeat for the desired number of repetitions. |
827 |
| 827 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hands reversed clasped circular toe touch (male).gif |
hands reversed clasped circular toe touch (male) |
1520 |
quadriceps |
827 |
827 |
body weight |
827 |
4825 |
Repeat for the desired number of repetitions. |
827 |
| 828 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif |
handstand |
1522 |
shoulders |
828 |
828 |
body weight |
828 |
4826 |
Find an open space with enough room to perform a handstand. |
828 |
| 828 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif |
handstand |
1523 |
core |
828 |
828 |
body weight |
828 |
4826 |
Find an open space with enough room to perform a handstand. |
828 |
| 828 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif |
handstand |
1522 |
shoulders |
828 |
828 |
body weight |
828 |
4827 |
Place your hands on the ground shoulder-width apart, fingers pointing forward. |
828 |
| 828 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif |
handstand |
1523 |
core |
828 |
828 |
body weight |
828 |
4827 |
Place your hands on the ground shoulder-width apart, fingers pointing forward. |
828 |
| 828 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif |
handstand |
1522 |
shoulders |
828 |
828 |
body weight |
828 |
4828 |
Kick your legs up towards the wall, using your core and shoulders to maintain balance. |
828 |
| 828 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif |
handstand |
1523 |
core |
828 |
828 |
body weight |
828 |
4828 |
Kick your legs up towards the wall, using your core and shoulders to maintain balance. |
828 |
| 828 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif |
handstand |
1522 |
shoulders |
828 |
828 |
body weight |
828 |
4829 |
Once in a handstand position, engage your triceps to support your body weight. |
828 |
| 828 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif |
handstand |
1523 |
core |
828 |
828 |
body weight |
828 |
4829 |
Once in a handstand position, engage your triceps to support your body weight. |
828 |
| 828 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif |
handstand |
1522 |
shoulders |
828 |
828 |
body weight |
828 |
4830 |
Hold the handstand for as long as you can maintain balance. |
828 |
| 828 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif |
handstand |
1523 |
core |
828 |
828 |
body weight |
828 |
4830 |
Hold the handstand for as long as you can maintain balance. |
828 |
| 828 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif |
handstand |
1522 |
shoulders |
828 |
828 |
body weight |
828 |
4831 |
To come down, slowly lower your legs back to the ground. |
828 |
| 828 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif |
handstand |
1523 |
core |
828 |
828 |
body weight |
828 |
4831 |
To come down, slowly lower your legs back to the ground. |
828 |
| 828 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif |
handstand |
1522 |
shoulders |
828 |
828 |
body weight |
828 |
4832 |
Repeat for the desired number of repetitions. |
828 |
| 828 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand.gif |
handstand |
1523 |
core |
828 |
828 |
body weight |
828 |
4832 |
Repeat for the desired number of repetitions. |
828 |
| 829 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif |
handstand push-up |
1525 |
chest |
829 |
829 |
body weight |
829 |
4833 |
Find a wall and face away from it, standing a few feet away. |
829 |
| 829 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif |
handstand push-up |
1526 |
core |
829 |
829 |
body weight |
829 |
4833 |
Find a wall and face away from it, standing a few feet away. |
829 |
| 829 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif |
handstand push-up |
1524 |
shoulders |
829 |
829 |
body weight |
829 |
4833 |
Find a wall and face away from it, standing a few feet away. |
829 |
| 829 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif |
handstand push-up |
1525 |
chest |
829 |
829 |
body weight |
829 |
4834 |
Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position. |
829 |
| 829 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif |
handstand push-up |
1526 |
core |
829 |
829 |
body weight |
829 |
4834 |
Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position. |
829 |
| 829 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif |
handstand push-up |
1524 |
shoulders |
829 |
829 |
body weight |
829 |
4834 |
Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position. |
829 |
| 829 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif |
handstand push-up |
1525 |
chest |
829 |
829 |
body weight |
829 |
4835 |
Bend your elbows and lower your head towards the ground, keeping your body in a straight line. |
829 |
| 829 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif |
handstand push-up |
1526 |
core |
829 |
829 |
body weight |
829 |
4835 |
Bend your elbows and lower your head towards the ground, keeping your body in a straight line. |
829 |
| 829 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif |
handstand push-up |
1524 |
shoulders |
829 |
829 |
body weight |
829 |
4835 |
Bend your elbows and lower your head towards the ground, keeping your body in a straight line. |
829 |
| 829 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif |
handstand push-up |
1525 |
chest |
829 |
829 |
body weight |
829 |
4836 |
Push through your hands and extend your arms to return to the starting position. |
829 |
| 829 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif |
handstand push-up |
1526 |
core |
829 |
829 |
body weight |
829 |
4836 |
Push through your hands and extend your arms to return to the starting position. |
829 |
| 829 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif |
handstand push-up |
1524 |
shoulders |
829 |
829 |
body weight |
829 |
4836 |
Push through your hands and extend your arms to return to the starting position. |
829 |
| 829 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif |
handstand push-up |
1525 |
chest |
829 |
829 |
body weight |
829 |
4837 |
Repeat for the desired number of repetitions. |
829 |
| 829 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif |
handstand push-up |
1526 |
core |
829 |
829 |
body weight |
829 |
4837 |
Repeat for the desired number of repetitions. |
829 |
| 829 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\handstand push-up.gif |
handstand push-up |
1524 |
shoulders |
829 |
829 |
body weight |
829 |
4837 |
Repeat for the desired number of repetitions. |
829 |
| 830 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg hip raise.gif |
hanging leg hip raise |
1528 |
lower back |
830 |
830 |
body weight |
830 |
4838 |
Hang from a pull-up bar with your arms fully extended and your palms facing away from you. |
830 |
| 830 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg hip raise.gif |
hanging leg hip raise |
1527 |
hip flexors |
830 |
830 |
body weight |
830 |
4838 |
Hang from a pull-up bar with your arms fully extended and your palms facing away from you. |
830 |
| 830 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg hip raise.gif |
hanging leg hip raise |
1528 |
lower back |
830 |
830 |
body weight |
830 |
4839 |
Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground. |
830 |
| 830 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg hip raise.gif |
hanging leg hip raise |
1527 |
hip flexors |
830 |
830 |
body weight |
830 |
4839 |
Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground. |
830 |
| 830 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg hip raise.gif |
hanging leg hip raise |
1528 |
lower back |
830 |
830 |
body weight |
830 |
4840 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
830 |
| 830 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg hip raise.gif |
hanging leg hip raise |
1527 |
hip flexors |
830 |
830 |
body weight |
830 |
4840 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
830 |
| 830 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg hip raise.gif |
hanging leg hip raise |
1528 |
lower back |
830 |
830 |
body weight |
830 |
4841 |
Repeat for the desired number of repetitions. |
830 |
| 830 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg hip raise.gif |
hanging leg hip raise |
1527 |
hip flexors |
830 |
830 |
body weight |
830 |
4841 |
Repeat for the desired number of repetitions. |
830 |
| 831 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg raise.gif |
hanging leg raise |
1529 |
hip flexors |
831 |
831 |
body weight |
831 |
4842 |
Hang from a pull-up bar with your arms fully extended and your palms facing away from you. |
831 |
| 831 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg raise.gif |
hanging leg raise |
1529 |
hip flexors |
831 |
831 |
body weight |
831 |
4843 |
Engage your core and lift your legs up in front of you, keeping them straight. |
831 |
| 831 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg raise.gif |
hanging leg raise |
1529 |
hip flexors |
831 |
831 |
body weight |
831 |
4844 |
Continue lifting until your legs are parallel to the ground or as high as you can comfortably go. |
831 |
| 831 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg raise.gif |
hanging leg raise |
1529 |
hip flexors |
831 |
831 |
body weight |
831 |
4845 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
831 |
| 831 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging leg raise.gif |
hanging leg raise |
1529 |
hip flexors |
831 |
831 |
body weight |
831 |
4846 |
Repeat for the desired number of repetitions. |
831 |
| 832 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging oblique knee raise.gif |
hanging oblique knee raise |
1530 |
obliques |
832 |
832 |
body weight |
832 |
4847 |
Hang from a pull-up bar with your arms fully extended and your palms facing away from you. |
832 |
| 832 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging oblique knee raise.gif |
hanging oblique knee raise |
1530 |
obliques |
832 |
832 |
body weight |
832 |
4848 |
Engage your core and lift your knees towards your chest, twisting your torso to the side as you do so. |
832 |
| 832 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging oblique knee raise.gif |
hanging oblique knee raise |
1530 |
obliques |
832 |
832 |
body weight |
832 |
4849 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
832 |
| 832 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging oblique knee raise.gif |
hanging oblique knee raise |
1530 |
obliques |
832 |
832 |
body weight |
832 |
4850 |
Repeat on the other side, twisting your torso in the opposite direction. |
832 |
| 832 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging oblique knee raise.gif |
hanging oblique knee raise |
1530 |
obliques |
832 |
832 |
body weight |
832 |
4851 |
Continue alternating sides for the desired number of repetitions. |
832 |
| 833 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging pike.gif |
hanging pike |
1531 |
hip flexors |
833 |
833 |
body weight |
833 |
4852 |
Hang from a pull-up bar with your arms fully extended and your palms facing away from you. |
833 |
| 833 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging pike.gif |
hanging pike |
1532 |
shoulders |
833 |
833 |
body weight |
833 |
4852 |
Hang from a pull-up bar with your arms fully extended and your palms facing away from you. |
833 |
| 833 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging pike.gif |
hanging pike |
1531 |
hip flexors |
833 |
833 |
body weight |
833 |
4853 |
Engage your core and lift your legs up towards the bar, keeping them straight. |
833 |
| 833 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging pike.gif |
hanging pike |
1532 |
shoulders |
833 |
833 |
body weight |
833 |
4853 |
Engage your core and lift your legs up towards the bar, keeping them straight. |
833 |
| 833 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging pike.gif |
hanging pike |
1531 |
hip flexors |
833 |
833 |
body weight |
833 |
4854 |
Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground. |
833 |
| 833 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging pike.gif |
hanging pike |
1532 |
shoulders |
833 |
833 |
body weight |
833 |
4854 |
Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground. |
833 |
| 833 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging pike.gif |
hanging pike |
1531 |
hip flexors |
833 |
833 |
body weight |
833 |
4855 |
Hold the position for a moment, then slowly lower your legs back down to the starting position. |
833 |
| 833 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging pike.gif |
hanging pike |
1532 |
shoulders |
833 |
833 |
body weight |
833 |
4855 |
Hold the position for a moment, then slowly lower your legs back down to the starting position. |
833 |
| 833 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging pike.gif |
hanging pike |
1531 |
hip flexors |
833 |
833 |
body weight |
833 |
4856 |
Repeat for the desired number of repetitions. |
833 |
| 833 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging pike.gif |
hanging pike |
1532 |
shoulders |
833 |
833 |
body weight |
833 |
4856 |
Repeat for the desired number of repetitions. |
833 |
| 834 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight leg hip raise.gif |
hanging straight leg hip raise |
1533 |
hip flexors |
834 |
834 |
body weight |
834 |
4857 |
Hang from a pull-up bar with your arms fully extended and your palms facing away from you. |
834 |
| 834 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight leg hip raise.gif |
hanging straight leg hip raise |
1533 |
hip flexors |
834 |
834 |
body weight |
834 |
4858 |
Engage your core and lift your legs up in front of you until they are parallel to the ground. |
834 |
| 834 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight leg hip raise.gif |
hanging straight leg hip raise |
1533 |
hip flexors |
834 |
834 |
body weight |
834 |
4859 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
834 |
| 834 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight leg hip raise.gif |
hanging straight leg hip raise |
1533 |
hip flexors |
834 |
834 |
body weight |
834 |
4860 |
Repeat for the desired number of repetitions. |
834 |
| 835 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight leg raise.gif |
hanging straight leg raise |
1534 |
hip flexors |
835 |
835 |
body weight |
835 |
4861 |
Hang from a pull-up bar with your arms fully extended and your palms facing away from you. |
835 |
| 835 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight leg raise.gif |
hanging straight leg raise |
1534 |
hip flexors |
835 |
835 |
body weight |
835 |
4862 |
Engage your core and lift your legs up in front of you, keeping them straight. |
835 |
| 835 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight leg raise.gif |
hanging straight leg raise |
1534 |
hip flexors |
835 |
835 |
body weight |
835 |
4863 |
Continue lifting until your legs are parallel to the ground or as high as you can comfortably go. |
835 |
| 835 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight leg raise.gif |
hanging straight leg raise |
1534 |
hip flexors |
835 |
835 |
body weight |
835 |
4864 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
835 |
| 835 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight leg raise.gif |
hanging straight leg raise |
1534 |
hip flexors |
835 |
835 |
body weight |
835 |
4865 |
Repeat for the desired number of repetitions. |
835 |
| 836 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif |
hanging straight twisting leg hip raise |
1535 |
obliques |
836 |
836 |
body weight |
836 |
4866 |
Hang from a pull-up bar with your arms fully extended and your legs straight. |
836 |
| 836 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif |
hanging straight twisting leg hip raise |
1536 |
hip flexors |
836 |
836 |
body weight |
836 |
4866 |
Hang from a pull-up bar with your arms fully extended and your legs straight. |
836 |
| 836 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif |
hanging straight twisting leg hip raise |
1535 |
obliques |
836 |
836 |
body weight |
836 |
4867 |
Engage your core and lift your legs up towards your chest, keeping them straight. |
836 |
| 836 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif |
hanging straight twisting leg hip raise |
1536 |
hip flexors |
836 |
836 |
body weight |
836 |
4867 |
Engage your core and lift your legs up towards your chest, keeping them straight. |
836 |
| 836 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif |
hanging straight twisting leg hip raise |
1535 |
obliques |
836 |
836 |
body weight |
836 |
4868 |
Once your legs are parallel to the ground, twist your hips to one side, bringing your legs towards that side. |
836 |
| 836 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif |
hanging straight twisting leg hip raise |
1536 |
hip flexors |
836 |
836 |
body weight |
836 |
4868 |
Once your legs are parallel to the ground, twist your hips to one side, bringing your legs towards that side. |
836 |
| 836 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif |
hanging straight twisting leg hip raise |
1535 |
obliques |
836 |
836 |
body weight |
836 |
4869 |
Pause for a moment, then return to the starting position. |
836 |
| 836 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif |
hanging straight twisting leg hip raise |
1536 |
hip flexors |
836 |
836 |
body weight |
836 |
4869 |
Pause for a moment, then return to the starting position. |
836 |
| 836 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif |
hanging straight twisting leg hip raise |
1535 |
obliques |
836 |
836 |
body weight |
836 |
4870 |
Repeat the movement, but this time twist your hips to the opposite side. |
836 |
| 836 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif |
hanging straight twisting leg hip raise |
1536 |
hip flexors |
836 |
836 |
body weight |
836 |
4870 |
Repeat the movement, but this time twist your hips to the opposite side. |
836 |
| 836 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif |
hanging straight twisting leg hip raise |
1535 |
obliques |
836 |
836 |
body weight |
836 |
4871 |
Continue alternating sides for the desired number of repetitions. |
836 |
| 836 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hanging straight twisting leg hip raise.gif |
hanging straight twisting leg hip raise |
1536 |
hip flexors |
836 |
836 |
body weight |
836 |
4871 |
Continue alternating sides for the desired number of repetitions. |
836 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1537 |
quadriceps |
837 |
837 |
body weight |
837 |
4872 |
Stand facing a wall with your feet hip-width apart. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1538 |
hamstrings |
837 |
837 |
body weight |
837 |
4872 |
Stand facing a wall with your feet hip-width apart. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1539 |
glutes |
837 |
837 |
body weight |
837 |
4872 |
Stand facing a wall with your feet hip-width apart. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1540 |
calves |
837 |
837 |
body weight |
837 |
4872 |
Stand facing a wall with your feet hip-width apart. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1537 |
quadriceps |
837 |
837 |
body weight |
837 |
4873 |
Place your hands on the wall for support. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1538 |
hamstrings |
837 |
837 |
body weight |
837 |
4873 |
Place your hands on the wall for support. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1539 |
glutes |
837 |
837 |
body weight |
837 |
4873 |
Place your hands on the wall for support. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1540 |
calves |
837 |
837 |
body weight |
837 |
4873 |
Place your hands on the wall for support. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1537 |
quadriceps |
837 |
837 |
body weight |
837 |
4874 |
Engage your core and lift your right knee up towards your chest, while keeping your left foot on the ground. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1538 |
hamstrings |
837 |
837 |
body weight |
837 |
4874 |
Engage your core and lift your right knee up towards your chest, while keeping your left foot on the ground. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1539 |
glutes |
837 |
837 |
body weight |
837 |
4874 |
Engage your core and lift your right knee up towards your chest, while keeping your left foot on the ground. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1540 |
calves |
837 |
837 |
body weight |
837 |
4874 |
Engage your core and lift your right knee up towards your chest, while keeping your left foot on the ground. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1537 |
quadriceps |
837 |
837 |
body weight |
837 |
4875 |
Quickly switch legs, bringing your left knee up towards your chest and lowering your right foot back down. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1538 |
hamstrings |
837 |
837 |
body weight |
837 |
4875 |
Quickly switch legs, bringing your left knee up towards your chest and lowering your right foot back down. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1539 |
glutes |
837 |
837 |
body weight |
837 |
4875 |
Quickly switch legs, bringing your left knee up towards your chest and lowering your right foot back down. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1540 |
calves |
837 |
837 |
body weight |
837 |
4875 |
Quickly switch legs, bringing your left knee up towards your chest and lowering your right foot back down. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1537 |
quadriceps |
837 |
837 |
body weight |
837 |
4876 |
Continue alternating legs in a running motion, bringing your knees up as high as possible. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1538 |
hamstrings |
837 |
837 |
body weight |
837 |
4876 |
Continue alternating legs in a running motion, bringing your knees up as high as possible. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1539 |
glutes |
837 |
837 |
body weight |
837 |
4876 |
Continue alternating legs in a running motion, bringing your knees up as high as possible. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1540 |
calves |
837 |
837 |
body weight |
837 |
4876 |
Continue alternating legs in a running motion, bringing your knees up as high as possible. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1537 |
quadriceps |
837 |
837 |
body weight |
837 |
4877 |
Maintain a fast pace and keep your upper body stable throughout the exercise. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1538 |
hamstrings |
837 |
837 |
body weight |
837 |
4877 |
Maintain a fast pace and keep your upper body stable throughout the exercise. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1539 |
glutes |
837 |
837 |
body weight |
837 |
4877 |
Maintain a fast pace and keep your upper body stable throughout the exercise. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1540 |
calves |
837 |
837 |
body weight |
837 |
4877 |
Maintain a fast pace and keep your upper body stable throughout the exercise. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1537 |
quadriceps |
837 |
837 |
body weight |
837 |
4878 |
Repeat for the desired duration or number of repetitions. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1538 |
hamstrings |
837 |
837 |
body weight |
837 |
4878 |
Repeat for the desired duration or number of repetitions. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1539 |
glutes |
837 |
837 |
body weight |
837 |
4878 |
Repeat for the desired duration or number of repetitions. |
837 |
| 837 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\high knee against wall.gif |
high knee against wall |
1540 |
calves |
837 |
837 |
body weight |
837 |
4878 |
Repeat for the desired duration or number of repetitions. |
837 |
| 838 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hip raise (bent knee).gif |
hip raise (bent knee) |
1541 |
glutes |
838 |
838 |
body weight |
838 |
4879 |
Lie flat on your back with your knees bent and feet flat on the ground. |
838 |
| 838 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hip raise (bent knee).gif |
hip raise (bent knee) |
1542 |
hamstrings |
838 |
838 |
body weight |
838 |
4879 |
Lie flat on your back with your knees bent and feet flat on the ground. |
838 |
| 838 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hip raise (bent knee).gif |
hip raise (bent knee) |
1541 |
glutes |
838 |
838 |
body weight |
838 |
4880 |
Place your hands by your sides, palms facing down. |
838 |
| 838 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hip raise (bent knee).gif |
hip raise (bent knee) |
1542 |
hamstrings |
838 |
838 |
body weight |
838 |
4880 |
Place your hands by your sides, palms facing down. |
838 |
| 838 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hip raise (bent knee).gif |
hip raise (bent knee) |
1541 |
glutes |
838 |
838 |
body weight |
838 |
4881 |
Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders. |
838 |
| 838 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hip raise (bent knee).gif |
hip raise (bent knee) |
1542 |
hamstrings |
838 |
838 |
body weight |
838 |
4881 |
Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders. |
838 |
| 838 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hip raise (bent knee).gif |
hip raise (bent knee) |
1541 |
glutes |
838 |
838 |
body weight |
838 |
4882 |
Pause for a moment at the top, then slowly lower your hips back down to the starting position. |
838 |
| 838 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hip raise (bent knee).gif |
hip raise (bent knee) |
1542 |
hamstrings |
838 |
838 |
body weight |
838 |
4882 |
Pause for a moment at the top, then slowly lower your hips back down to the starting position. |
838 |
| 838 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hip raise (bent knee).gif |
hip raise (bent knee) |
1541 |
glutes |
838 |
838 |
body weight |
838 |
4883 |
Repeat for the desired number of repetitions. |
838 |
| 838 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\hip raise (bent knee).gif |
hip raise (bent knee) |
1542 |
hamstrings |
838 |
838 |
body weight |
838 |
4883 |
Repeat for the desired number of repetitions. |
838 |
| 839 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hug keens to chest.gif |
hug keens to chest |
1543 |
hamstrings |
839 |
839 |
body weight |
839 |
4884 |
Start by standing with your feet shoulder-width apart. |
839 |
| 839 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hug keens to chest.gif |
hug keens to chest |
1544 |
quadriceps |
839 |
839 |
body weight |
839 |
4884 |
Start by standing with your feet shoulder-width apart. |
839 |
| 839 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hug keens to chest.gif |
hug keens to chest |
1543 |
hamstrings |
839 |
839 |
body weight |
839 |
4885 |
Bend your knees and lower your body down into a squat position. |
839 |
| 839 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hug keens to chest.gif |
hug keens to chest |
1544 |
quadriceps |
839 |
839 |
body weight |
839 |
4885 |
Bend your knees and lower your body down into a squat position. |
839 |
| 839 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hug keens to chest.gif |
hug keens to chest |
1543 |
hamstrings |
839 |
839 |
body weight |
839 |
4886 |
As you squat down, bring your knees up towards your chest and hug them with your arms. |
839 |
| 839 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hug keens to chest.gif |
hug keens to chest |
1544 |
quadriceps |
839 |
839 |
body weight |
839 |
4886 |
As you squat down, bring your knees up towards your chest and hug them with your arms. |
839 |
| 839 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hug keens to chest.gif |
hug keens to chest |
1543 |
hamstrings |
839 |
839 |
body weight |
839 |
4887 |
Hold this position for a moment, then slowly return to the starting position. |
839 |
| 839 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hug keens to chest.gif |
hug keens to chest |
1544 |
quadriceps |
839 |
839 |
body weight |
839 |
4887 |
Hold this position for a moment, then slowly return to the starting position. |
839 |
| 839 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hug keens to chest.gif |
hug keens to chest |
1543 |
hamstrings |
839 |
839 |
body weight |
839 |
4888 |
Repeat for the desired number of repetitions. |
839 |
| 839 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\hug keens to chest.gif |
hug keens to chest |
1544 |
quadriceps |
839 |
839 |
body weight |
839 |
4888 |
Repeat for the desired number of repetitions. |
839 |
| 840 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyght dumbbell fly.gif |
hyght dumbbell fly |
1545 |
shoulders |
840 |
840 |
dumbbell |
840 |
4889 |
Lie flat on a bench with a dumbbell in each hand, palms facing each other. |
840 |
| 840 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyght dumbbell fly.gif |
hyght dumbbell fly |
1545 |
shoulders |
840 |
840 |
dumbbell |
840 |
4890 |
Extend your arms straight up over your chest, with a slight bend in your elbows. |
840 |
| 840 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyght dumbbell fly.gif |
hyght dumbbell fly |
1545 |
shoulders |
840 |
840 |
dumbbell |
840 |
4891 |
Keeping a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. |
840 |
| 840 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyght dumbbell fly.gif |
hyght dumbbell fly |
1545 |
shoulders |
840 |
840 |
dumbbell |
840 |
4892 |
Pause for a moment, then reverse the movement and bring the dumbbells back to the starting position. |
840 |
| 840 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyght dumbbell fly.gif |
hyght dumbbell fly |
1545 |
shoulders |
840 |
840 |
dumbbell |
840 |
4893 |
Repeat for the desired number of repetitions. |
840 |
| 841 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension.gif |
hyperextension |
1546 |
glutes |
841 |
841 |
body weight |
841 |
4894 |
Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured. |
841 |
| 841 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension.gif |
hyperextension |
1547 |
hamstrings |
841 |
841 |
body weight |
841 |
4894 |
Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured. |
841 |
| 841 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension.gif |
hyperextension |
1546 |
glutes |
841 |
841 |
body weight |
841 |
4895 |
Cross your arms over your chest or place your hands behind your head. |
841 |
| 841 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension.gif |
hyperextension |
1547 |
hamstrings |
841 |
841 |
body weight |
841 |
4895 |
Cross your arms over your chest or place your hands behind your head. |
841 |
| 841 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension.gif |
hyperextension |
1546 |
glutes |
841 |
841 |
body weight |
841 |
4896 |
Lower your upper body towards the ground while keeping your back straight. |
841 |
| 841 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension.gif |
hyperextension |
1547 |
hamstrings |
841 |
841 |
body weight |
841 |
4896 |
Lower your upper body towards the ground while keeping your back straight. |
841 |
| 841 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension.gif |
hyperextension |
1546 |
glutes |
841 |
841 |
body weight |
841 |
4897 |
Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs. |
841 |
| 841 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension.gif |
hyperextension |
1547 |
hamstrings |
841 |
841 |
body weight |
841 |
4897 |
Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs. |
841 |
| 841 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension.gif |
hyperextension |
1546 |
glutes |
841 |
841 |
body weight |
841 |
4898 |
Repeat for the desired number of repetitions. |
841 |
| 841 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension.gif |
hyperextension |
1547 |
hamstrings |
841 |
841 |
body weight |
841 |
4898 |
Repeat for the desired number of repetitions. |
841 |
| 842 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension (on bench).gif |
hyperextension (on bench) |
1549 |
hamstrings |
842 |
842 |
body weight |
842 |
4899 |
Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured. |
842 |
| 842 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension (on bench).gif |
hyperextension (on bench) |
1548 |
glutes |
842 |
842 |
body weight |
842 |
4899 |
Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured. |
842 |
| 842 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension (on bench).gif |
hyperextension (on bench) |
1549 |
hamstrings |
842 |
842 |
body weight |
842 |
4900 |
Cross your arms over your chest or place your hands behind your head. |
842 |
| 842 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension (on bench).gif |
hyperextension (on bench) |
1548 |
glutes |
842 |
842 |
body weight |
842 |
4900 |
Cross your arms over your chest or place your hands behind your head. |
842 |
| 842 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension (on bench).gif |
hyperextension (on bench) |
1549 |
hamstrings |
842 |
842 |
body weight |
842 |
4901 |
Slowly lower your upper body towards the ground while keeping your back straight. |
842 |
| 842 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension (on bench).gif |
hyperextension (on bench) |
1548 |
glutes |
842 |
842 |
body weight |
842 |
4901 |
Slowly lower your upper body towards the ground while keeping your back straight. |
842 |
| 842 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension (on bench).gif |
hyperextension (on bench) |
1549 |
hamstrings |
842 |
842 |
body weight |
842 |
4902 |
Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs. |
842 |
| 842 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension (on bench).gif |
hyperextension (on bench) |
1548 |
glutes |
842 |
842 |
body weight |
842 |
4902 |
Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs. |
842 |
| 842 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension (on bench).gif |
hyperextension (on bench) |
1549 |
hamstrings |
842 |
842 |
body weight |
842 |
4903 |
Repeat for the desired number of repetitions. |
842 |
| 842 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\hyperextension (on bench).gif |
hyperextension (on bench) |
1548 |
glutes |
842 |
842 |
body weight |
842 |
4903 |
Repeat for the desired number of repetitions. |
842 |
| 843 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\impossible dips.gif |
impossible dips |
1550 |
chest |
843 |
843 |
body weight |
843 |
4904 |
Position yourself between two parallel bars with your arms fully extended and your body suspended in the air. |
843 |
| 843 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\impossible dips.gif |
impossible dips |
1551 |
shoulders |
843 |
843 |
body weight |
843 |
4904 |
Position yourself between two parallel bars with your arms fully extended and your body suspended in the air. |
843 |
| 843 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\impossible dips.gif |
impossible dips |
1550 |
chest |
843 |
843 |
body weight |
843 |
4905 |
Bend your knees and cross your ankles. |
843 |
| 843 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\impossible dips.gif |
impossible dips |
1551 |
shoulders |
843 |
843 |
body weight |
843 |
4905 |
Bend your knees and cross your ankles. |
843 |
| 843 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\impossible dips.gif |
impossible dips |
1550 |
chest |
843 |
843 |
body weight |
843 |
4906 |
Lower your body by bending your elbows until your upper arms are parallel to the ground. |
843 |
| 843 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\impossible dips.gif |
impossible dips |
1551 |
shoulders |
843 |
843 |
body weight |
843 |
4906 |
Lower your body by bending your elbows until your upper arms are parallel to the ground. |
843 |
| 843 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\impossible dips.gif |
impossible dips |
1550 |
chest |
843 |
843 |
body weight |
843 |
4907 |
Pause for a moment, then push yourself back up to the starting position by straightening your arms. |
843 |
| 843 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\impossible dips.gif |
impossible dips |
1551 |
shoulders |
843 |
843 |
body weight |
843 |
4907 |
Pause for a moment, then push yourself back up to the starting position by straightening your arms. |
843 |
| 843 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\impossible dips.gif |
impossible dips |
1550 |
chest |
843 |
843 |
body weight |
843 |
4908 |
Repeat for the desired number of repetitions. |
843 |
| 843 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\impossible dips.gif |
impossible dips |
1551 |
shoulders |
843 |
843 |
body weight |
843 |
4908 |
Repeat for the desired number of repetitions. |
843 |
| 844 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif |
inchworm |
1552 |
shoulders |
844 |
844 |
body weight |
844 |
4909 |
Start in a standing position with your feet hip-width apart. |
844 |
| 844 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif |
inchworm |
1553 |
hamstrings |
844 |
844 |
body weight |
844 |
4909 |
Start in a standing position with your feet hip-width apart. |
844 |
| 844 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif |
inchworm |
1552 |
shoulders |
844 |
844 |
body weight |
844 |
4910 |
Bend forward at the waist and place your hands on the ground in front of you. |
844 |
| 844 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif |
inchworm |
1553 |
hamstrings |
844 |
844 |
body weight |
844 |
4910 |
Bend forward at the waist and place your hands on the ground in front of you. |
844 |
| 844 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif |
inchworm |
1552 |
shoulders |
844 |
844 |
body weight |
844 |
4911 |
Walk your hands forward until you are in a high plank position, with your body in a straight line from head to toe. |
844 |
| 844 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif |
inchworm |
1553 |
hamstrings |
844 |
844 |
body weight |
844 |
4911 |
Walk your hands forward until you are in a high plank position, with your body in a straight line from head to toe. |
844 |
| 844 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif |
inchworm |
1552 |
shoulders |
844 |
844 |
body weight |
844 |
4912 |
Pause for a moment, then walk your hands back towards your feet, keeping your legs as straight as possible. |
844 |
| 844 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif |
inchworm |
1553 |
hamstrings |
844 |
844 |
body weight |
844 |
4912 |
Pause for a moment, then walk your hands back towards your feet, keeping your legs as straight as possible. |
844 |
| 844 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif |
inchworm |
1552 |
shoulders |
844 |
844 |
body weight |
844 |
4913 |
Once your hands reach your feet, stand back up to the starting position. |
844 |
| 844 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif |
inchworm |
1553 |
hamstrings |
844 |
844 |
body weight |
844 |
4913 |
Once your hands reach your feet, stand back up to the starting position. |
844 |
| 844 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif |
inchworm |
1552 |
shoulders |
844 |
844 |
body weight |
844 |
4914 |
Repeat for the desired number of repetitions. |
844 |
| 844 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm.gif |
inchworm |
1553 |
hamstrings |
844 |
844 |
body weight |
844 |
4914 |
Repeat for the desired number of repetitions. |
844 |
| 845 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm v. 2.gif |
inchworm v. 2 |
1555 |
hamstrings |
845 |
845 |
body weight |
845 |
4915 |
Start in a standing position with your feet hip-width apart. |
845 |
| 845 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm v. 2.gif |
inchworm v. 2 |
1554 |
shoulders |
845 |
845 |
body weight |
845 |
4915 |
Start in a standing position with your feet hip-width apart. |
845 |
| 845 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm v. 2.gif |
inchworm v. 2 |
1555 |
hamstrings |
845 |
845 |
body weight |
845 |
4916 |
Bend forward at the waist and place your hands on the ground in front of you. |
845 |
| 845 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm v. 2.gif |
inchworm v. 2 |
1554 |
shoulders |
845 |
845 |
body weight |
845 |
4916 |
Bend forward at the waist and place your hands on the ground in front of you. |
845 |
| 845 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm v. 2.gif |
inchworm v. 2 |
1555 |
hamstrings |
845 |
845 |
body weight |
845 |
4917 |
Walk your hands forward until you are in a high plank position, with your body in a straight line from head to toe. |
845 |
| 845 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm v. 2.gif |
inchworm v. 2 |
1554 |
shoulders |
845 |
845 |
body weight |
845 |
4917 |
Walk your hands forward until you are in a high plank position, with your body in a straight line from head to toe. |
845 |
| 845 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm v. 2.gif |
inchworm v. 2 |
1555 |
hamstrings |
845 |
845 |
body weight |
845 |
4918 |
Keeping your legs straight, walk your feet towards your hands, bringing your hips up towards the ceiling. |
845 |
| 845 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm v. 2.gif |
inchworm v. 2 |
1554 |
shoulders |
845 |
845 |
body weight |
845 |
4918 |
Keeping your legs straight, walk your feet towards your hands, bringing your hips up towards the ceiling. |
845 |
| 845 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm v. 2.gif |
inchworm v. 2 |
1555 |
hamstrings |
845 |
845 |
body weight |
845 |
4919 |
Continue walking your hands forward, repeating the movement for the desired number of repetitions. |
845 |
| 845 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\inchworm v. 2.gif |
inchworm v. 2 |
1554 |
shoulders |
845 |
845 |
body weight |
845 |
4919 |
Continue walking your hands forward, repeating the movement for the desired number of repetitions. |
845 |
| 846 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline close-grip push-up.gif |
incline close-grip push-up |
1556 |
chest |
846 |
846 |
body weight |
846 |
4920 |
Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart. |
846 |
| 846 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline close-grip push-up.gif |
incline close-grip push-up |
1557 |
shoulders |
846 |
846 |
body weight |
846 |
4920 |
Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart. |
846 |
| 846 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline close-grip push-up.gif |
incline close-grip push-up |
1556 |
chest |
846 |
846 |
body weight |
846 |
4921 |
Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels. |
846 |
| 846 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline close-grip push-up.gif |
incline close-grip push-up |
1557 |
shoulders |
846 |
846 |
body weight |
846 |
4921 |
Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels. |
846 |
| 846 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline close-grip push-up.gif |
incline close-grip push-up |
1556 |
chest |
846 |
846 |
body weight |
846 |
4922 |
Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides. |
846 |
| 846 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline close-grip push-up.gif |
incline close-grip push-up |
1557 |
shoulders |
846 |
846 |
body weight |
846 |
4922 |
Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides. |
846 |
| 846 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline close-grip push-up.gif |
incline close-grip push-up |
1556 |
chest |
846 |
846 |
body weight |
846 |
4923 |
Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. |
846 |
| 846 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline close-grip push-up.gif |
incline close-grip push-up |
1557 |
shoulders |
846 |
846 |
body weight |
846 |
4923 |
Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. |
846 |
| 846 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline close-grip push-up.gif |
incline close-grip push-up |
1556 |
chest |
846 |
846 |
body weight |
846 |
4924 |
Repeat for the desired number of repetitions. |
846 |
| 846 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline close-grip push-up.gif |
incline close-grip push-up |
1557 |
shoulders |
846 |
846 |
body weight |
846 |
4924 |
Repeat for the desired number of repetitions. |
846 |
| 847 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline leg hip raise (leg straight).gif |
incline leg hip raise (leg straight) |
1558 |
hip flexors |
847 |
847 |
body weight |
847 |
4925 |
Lie on an incline bench with your back flat against the bench and your legs extended straight out in front of you. |
847 |
| 847 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline leg hip raise (leg straight).gif |
incline leg hip raise (leg straight) |
1558 |
hip flexors |
847 |
847 |
body weight |
847 |
4926 |
Place your hands on the sides of the bench for support. |
847 |
| 847 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline leg hip raise (leg straight).gif |
incline leg hip raise (leg straight) |
1558 |
hip flexors |
847 |
847 |
body weight |
847 |
4927 |
Engaging your abs, lift your legs off the bench, raising them as high as you can while keeping them straight. |
847 |
| 847 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline leg hip raise (leg straight).gif |
incline leg hip raise (leg straight) |
1558 |
hip flexors |
847 |
847 |
body weight |
847 |
4928 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
847 |
| 847 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline leg hip raise (leg straight).gif |
incline leg hip raise (leg straight) |
1558 |
hip flexors |
847 |
847 |
body weight |
847 |
4929 |
Repeat for the desired number of repetitions. |
847 |
| 848 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif |
incline push up depth jump |
1559 |
triceps |
848 |
848 |
body weight |
848 |
4930 |
Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the edge. |
848 |
| 848 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif |
incline push up depth jump |
1561 |
core |
848 |
848 |
body weight |
848 |
4930 |
Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the edge. |
848 |
| 848 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif |
incline push up depth jump |
1560 |
shoulders |
848 |
848 |
body weight |
848 |
4930 |
Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the edge. |
848 |
| 848 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif |
incline push up depth jump |
1559 |
triceps |
848 |
848 |
body weight |
848 |
4931 |
Step your feet back, keeping your body in a straight line from head to heels. |
848 |
| 848 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif |
incline push up depth jump |
1561 |
core |
848 |
848 |
body weight |
848 |
4931 |
Step your feet back, keeping your body in a straight line from head to heels. |
848 |
| 848 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif |
incline push up depth jump |
1560 |
shoulders |
848 |
848 |
body weight |
848 |
4931 |
Step your feet back, keeping your body in a straight line from head to heels. |
848 |
| 848 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif |
incline push up depth jump |
1559 |
triceps |
848 |
848 |
body weight |
848 |
4932 |
Lower your chest towards the edge of the surface, bending your elbows and keeping your body aligned. |
848 |
| 848 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif |
incline push up depth jump |
1561 |
core |
848 |
848 |
body weight |
848 |
4932 |
Lower your chest towards the edge of the surface, bending your elbows and keeping your body aligned. |
848 |
| 848 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif |
incline push up depth jump |
1560 |
shoulders |
848 |
848 |
body weight |
848 |
4932 |
Lower your chest towards the edge of the surface, bending your elbows and keeping your body aligned. |
848 |
| 848 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif |
incline push up depth jump |
1559 |
triceps |
848 |
848 |
body weight |
848 |
4933 |
Push through your palms to extend your arms and return to the starting position. |
848 |
| 848 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif |
incline push up depth jump |
1561 |
core |
848 |
848 |
body weight |
848 |
4933 |
Push through your palms to extend your arms and return to the starting position. |
848 |
| 848 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif |
incline push up depth jump |
1560 |
shoulders |
848 |
848 |
body weight |
848 |
4933 |
Push through your palms to extend your arms and return to the starting position. |
848 |
| 848 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif |
incline push up depth jump |
1559 |
triceps |
848 |
848 |
body weight |
848 |
4934 |
Jump off the edge of the surface, landing softly with your knees slightly bent. |
848 |
| 848 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif |
incline push up depth jump |
1561 |
core |
848 |
848 |
body weight |
848 |
4934 |
Jump off the edge of the surface, landing softly with your knees slightly bent. |
848 |
| 848 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif |
incline push up depth jump |
1560 |
shoulders |
848 |
848 |
body weight |
848 |
4934 |
Jump off the edge of the surface, landing softly with your knees slightly bent. |
848 |
| 848 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif |
incline push up depth jump |
1559 |
triceps |
848 |
848 |
body weight |
848 |
4935 |
Repeat the push-up and depth jump for the desired number of repetitions. |
848 |
| 848 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif |
incline push up depth jump |
1561 |
core |
848 |
848 |
body weight |
848 |
4935 |
Repeat the push-up and depth jump for the desired number of repetitions. |
848 |
| 848 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push up depth jump.gif |
incline push up depth jump |
1560 |
shoulders |
848 |
848 |
body weight |
848 |
4935 |
Repeat the push-up and depth jump for the desired number of repetitions. |
848 |
| 849 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up.gif |
incline push-up |
1562 |
triceps |
849 |
849 |
body weight |
849 |
4936 |
Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart. |
849 |
| 849 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up.gif |
incline push-up |
1563 |
shoulders |
849 |
849 |
body weight |
849 |
4936 |
Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart. |
849 |
| 849 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up.gif |
incline push-up |
1562 |
triceps |
849 |
849 |
body weight |
849 |
4937 |
Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels. |
849 |
| 849 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up.gif |
incline push-up |
1563 |
shoulders |
849 |
849 |
body weight |
849 |
4937 |
Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels. |
849 |
| 849 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up.gif |
incline push-up |
1562 |
triceps |
849 |
849 |
body weight |
849 |
4938 |
Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line. |
849 |
| 849 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up.gif |
incline push-up |
1563 |
shoulders |
849 |
849 |
body weight |
849 |
4938 |
Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line. |
849 |
| 849 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up.gif |
incline push-up |
1562 |
triceps |
849 |
849 |
body weight |
849 |
4939 |
Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. |
849 |
| 849 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up.gif |
incline push-up |
1563 |
shoulders |
849 |
849 |
body weight |
849 |
4939 |
Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. |
849 |
| 849 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up.gif |
incline push-up |
1562 |
triceps |
849 |
849 |
body weight |
849 |
4940 |
Repeat for the desired number of repetitions. |
849 |
| 849 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up.gif |
incline push-up |
1563 |
shoulders |
849 |
849 |
body weight |
849 |
4940 |
Repeat for the desired number of repetitions. |
849 |
| 850 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up (on box).gif |
incline push-up (on box) |
1564 |
triceps |
850 |
850 |
body weight |
850 |
4941 |
Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart. |
850 |
| 850 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up (on box).gif |
incline push-up (on box) |
1565 |
shoulders |
850 |
850 |
body weight |
850 |
4941 |
Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart. |
850 |
| 850 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up (on box).gif |
incline push-up (on box) |
1564 |
triceps |
850 |
850 |
body weight |
850 |
4942 |
Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels. |
850 |
| 850 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up (on box).gif |
incline push-up (on box) |
1565 |
shoulders |
850 |
850 |
body weight |
850 |
4942 |
Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels. |
850 |
| 850 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up (on box).gif |
incline push-up (on box) |
1564 |
triceps |
850 |
850 |
body weight |
850 |
4943 |
Lower your chest towards the box by bending your elbows, keeping your body in a straight line. |
850 |
| 850 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up (on box).gif |
incline push-up (on box) |
1565 |
shoulders |
850 |
850 |
body weight |
850 |
4943 |
Lower your chest towards the box by bending your elbows, keeping your body in a straight line. |
850 |
| 850 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up (on box).gif |
incline push-up (on box) |
1564 |
triceps |
850 |
850 |
body weight |
850 |
4944 |
Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. |
850 |
| 850 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up (on box).gif |
incline push-up (on box) |
1565 |
shoulders |
850 |
850 |
body weight |
850 |
4944 |
Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. |
850 |
| 850 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up (on box).gif |
incline push-up (on box) |
1564 |
triceps |
850 |
850 |
body weight |
850 |
4945 |
Repeat for the desired number of repetitions. |
850 |
| 850 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline push-up (on box).gif |
incline push-up (on box) |
1565 |
shoulders |
850 |
850 |
body weight |
850 |
4945 |
Repeat for the desired number of repetitions. |
850 |
| 851 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline reverse grip push-up.gif |
incline reverse grip push-up |
1567 |
shoulders |
851 |
851 |
body weight |
851 |
4946 |
Place your hands on the edge of a bench or elevated surface, slightly wider than shoulder-width apart. |
851 |
| 851 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline reverse grip push-up.gif |
incline reverse grip push-up |
1566 |
triceps |
851 |
851 |
body weight |
851 |
4946 |
Place your hands on the edge of a bench or elevated surface, slightly wider than shoulder-width apart. |
851 |
| 851 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline reverse grip push-up.gif |
incline reverse grip push-up |
1567 |
shoulders |
851 |
851 |
body weight |
851 |
4947 |
Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels. |
851 |
| 851 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline reverse grip push-up.gif |
incline reverse grip push-up |
1566 |
triceps |
851 |
851 |
body weight |
851 |
4947 |
Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels. |
851 |
| 851 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline reverse grip push-up.gif |
incline reverse grip push-up |
1567 |
shoulders |
851 |
851 |
body weight |
851 |
4948 |
Lower your chest towards the bench by bending your elbows, keeping them close to your sides. |
851 |
| 851 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline reverse grip push-up.gif |
incline reverse grip push-up |
1566 |
triceps |
851 |
851 |
body weight |
851 |
4948 |
Lower your chest towards the bench by bending your elbows, keeping them close to your sides. |
851 |
| 851 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline reverse grip push-up.gif |
incline reverse grip push-up |
1567 |
shoulders |
851 |
851 |
body weight |
851 |
4949 |
Pause for a moment at the bottom, then push yourself back up to the starting position by extending your arms. |
851 |
| 851 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline reverse grip push-up.gif |
incline reverse grip push-up |
1566 |
triceps |
851 |
851 |
body weight |
851 |
4949 |
Pause for a moment at the bottom, then push yourself back up to the starting position by extending your arms. |
851 |
| 851 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline reverse grip push-up.gif |
incline reverse grip push-up |
1567 |
shoulders |
851 |
851 |
body weight |
851 |
4950 |
Repeat for the desired number of repetitions. |
851 |
| 851 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline reverse grip push-up.gif |
incline reverse grip push-up |
1566 |
triceps |
851 |
851 |
body weight |
851 |
4950 |
Repeat for the desired number of repetitions. |
851 |
| 852 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif |
incline scapula push up |
1569 |
shoulders |
852 |
852 |
body weight |
852 |
4951 |
Set up an incline bench at a 45-degree angle. |
852 |
| 852 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif |
incline scapula push up |
1568 |
triceps |
852 |
852 |
body weight |
852 |
4951 |
Set up an incline bench at a 45-degree angle. |
852 |
| 852 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif |
incline scapula push up |
1569 |
shoulders |
852 |
852 |
body weight |
852 |
4952 |
Place your hands on the bench slightly wider than shoulder-width apart. |
852 |
| 852 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif |
incline scapula push up |
1568 |
triceps |
852 |
852 |
body weight |
852 |
4952 |
Place your hands on the bench slightly wider than shoulder-width apart. |
852 |
| 852 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif |
incline scapula push up |
1569 |
shoulders |
852 |
852 |
body weight |
852 |
4953 |
Position your feet on the ground, hip-width apart. |
852 |
| 852 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif |
incline scapula push up |
1568 |
triceps |
852 |
852 |
body weight |
852 |
4953 |
Position your feet on the ground, hip-width apart. |
852 |
| 852 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif |
incline scapula push up |
1569 |
shoulders |
852 |
852 |
body weight |
852 |
4954 |
Lower your chest towards the bench, keeping your elbows tucked in. |
852 |
| 852 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif |
incline scapula push up |
1568 |
triceps |
852 |
852 |
body weight |
852 |
4954 |
Lower your chest towards the bench, keeping your elbows tucked in. |
852 |
| 852 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif |
incline scapula push up |
1569 |
shoulders |
852 |
852 |
body weight |
852 |
4955 |
As you lower, retract your shoulder blades, squeezing your scapulae together. |
852 |
| 852 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif |
incline scapula push up |
1568 |
triceps |
852 |
852 |
body weight |
852 |
4955 |
As you lower, retract your shoulder blades, squeezing your scapulae together. |
852 |
| 852 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif |
incline scapula push up |
1569 |
shoulders |
852 |
852 |
body weight |
852 |
4956 |
Push through your palms to extend your arms and return to the starting position. |
852 |
| 852 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif |
incline scapula push up |
1568 |
triceps |
852 |
852 |
body weight |
852 |
4956 |
Push through your palms to extend your arms and return to the starting position. |
852 |
| 852 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif |
incline scapula push up |
1569 |
shoulders |
852 |
852 |
body weight |
852 |
4957 |
Repeat for the desired number of repetitions. |
852 |
| 852 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline scapula push up.gif |
incline scapula push up |
1568 |
triceps |
852 |
852 |
body weight |
852 |
4957 |
Repeat for the desired number of repetitions. |
852 |
| 853 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline twisting sit-up.gif |
incline twisting sit-up |
1570 |
obliques |
853 |
853 |
body weight |
853 |
4958 |
Set up an incline bench at a 45-degree angle. |
853 |
| 853 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline twisting sit-up.gif |
incline twisting sit-up |
1570 |
obliques |
853 |
853 |
body weight |
853 |
4959 |
Lie down on the bench with your feet secured under the foot pads. |
853 |
| 853 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline twisting sit-up.gif |
incline twisting sit-up |
1570 |
obliques |
853 |
853 |
body weight |
853 |
4960 |
Place your hands behind your head or across your chest. |
853 |
| 853 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline twisting sit-up.gif |
incline twisting sit-up |
1570 |
obliques |
853 |
853 |
body weight |
853 |
4961 |
Engage your abs and lift your upper body off the bench, curling forward. |
853 |
| 853 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline twisting sit-up.gif |
incline twisting sit-up |
1570 |
obliques |
853 |
853 |
body weight |
853 |
4962 |
As you curl up, twist your torso to one side, bringing your elbow towards the opposite knee. |
853 |
| 853 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline twisting sit-up.gif |
incline twisting sit-up |
1570 |
obliques |
853 |
853 |
body weight |
853 |
4963 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
853 |
| 853 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline twisting sit-up.gif |
incline twisting sit-up |
1570 |
obliques |
853 |
853 |
body weight |
853 |
4964 |
Repeat the movement, this time twisting your torso to the other side. |
853 |
| 853 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\incline twisting sit-up.gif |
incline twisting sit-up |
1570 |
obliques |
853 |
853 |
body weight |
853 |
4965 |
Continue alternating sides for the desired number of repetitions. |
853 |
| 854 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif |
intermediate hip flexor and quad stretch |
1572 |
glutes |
854 |
854 |
rope |
854 |
4966 |
Stand upright with your feet shoulder-width apart. |
854 |
| 854 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif |
intermediate hip flexor and quad stretch |
1571 |
hamstrings |
854 |
854 |
rope |
854 |
4966 |
Stand upright with your feet shoulder-width apart. |
854 |
| 854 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif |
intermediate hip flexor and quad stretch |
1572 |
glutes |
854 |
854 |
rope |
854 |
4967 |
Hold onto a stable object for support. |
854 |
| 854 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif |
intermediate hip flexor and quad stretch |
1571 |
hamstrings |
854 |
854 |
rope |
854 |
4967 |
Hold onto a stable object for support. |
854 |
| 854 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif |
intermediate hip flexor and quad stretch |
1572 |
glutes |
854 |
854 |
rope |
854 |
4968 |
Bend your right knee and bring your right foot towards your glutes, grabbing the rope with your right hand. |
854 |
| 854 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif |
intermediate hip flexor and quad stretch |
1571 |
hamstrings |
854 |
854 |
rope |
854 |
4968 |
Bend your right knee and bring your right foot towards your glutes, grabbing the rope with your right hand. |
854 |
| 854 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif |
intermediate hip flexor and quad stretch |
1572 |
glutes |
854 |
854 |
rope |
854 |
4969 |
Slowly pull your right foot towards your glutes, feeling a stretch in your right quad. |
854 |
| 854 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif |
intermediate hip flexor and quad stretch |
1571 |
hamstrings |
854 |
854 |
rope |
854 |
4969 |
Slowly pull your right foot towards your glutes, feeling a stretch in your right quad. |
854 |
| 854 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif |
intermediate hip flexor and quad stretch |
1572 |
glutes |
854 |
854 |
rope |
854 |
4970 |
Hold the stretch for 20-30 seconds. |
854 |
| 854 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif |
intermediate hip flexor and quad stretch |
1571 |
hamstrings |
854 |
854 |
rope |
854 |
4970 |
Hold the stretch for 20-30 seconds. |
854 |
| 854 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif |
intermediate hip flexor and quad stretch |
1572 |
glutes |
854 |
854 |
rope |
854 |
4971 |
Release the stretch and repeat on the left side. |
854 |
| 854 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\intermediate hip flexor and quad stretch.gif |
intermediate hip flexor and quad stretch |
1571 |
hamstrings |
854 |
854 |
rope |
854 |
4971 |
Release the stretch and repeat on the left side. |
854 |
| 855 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (bench support).gif |
inverse leg curl (bench support) |
1573 |
glutes |
855 |
855 |
body weight |
855 |
4972 |
Lie face down on a bench with your hips at the edge and your legs extended straight behind you. |
855 |
| 855 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (bench support).gif |
inverse leg curl (bench support) |
1574 |
calves |
855 |
855 |
body weight |
855 |
4972 |
Lie face down on a bench with your hips at the edge and your legs extended straight behind you. |
855 |
| 855 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (bench support).gif |
inverse leg curl (bench support) |
1573 |
glutes |
855 |
855 |
body weight |
855 |
4973 |
Hold onto the bench for support. |
855 |
| 855 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (bench support).gif |
inverse leg curl (bench support) |
1574 |
calves |
855 |
855 |
body weight |
855 |
4973 |
Hold onto the bench for support. |
855 |
| 855 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (bench support).gif |
inverse leg curl (bench support) |
1573 |
glutes |
855 |
855 |
body weight |
855 |
4974 |
Keeping your upper body still, bend your knees and curl your legs towards your glutes. |
855 |
| 855 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (bench support).gif |
inverse leg curl (bench support) |
1574 |
calves |
855 |
855 |
body weight |
855 |
4974 |
Keeping your upper body still, bend your knees and curl your legs towards your glutes. |
855 |
| 855 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (bench support).gif |
inverse leg curl (bench support) |
1573 |
glutes |
855 |
855 |
body weight |
855 |
4975 |
Pause for a moment at the top, then slowly extend your legs back to the starting position. |
855 |
| 855 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (bench support).gif |
inverse leg curl (bench support) |
1574 |
calves |
855 |
855 |
body weight |
855 |
4975 |
Pause for a moment at the top, then slowly extend your legs back to the starting position. |
855 |
| 855 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (bench support).gif |
inverse leg curl (bench support) |
1573 |
glutes |
855 |
855 |
body weight |
855 |
4976 |
Repeat for the desired number of repetitions. |
855 |
| 855 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (bench support).gif |
inverse leg curl (bench support) |
1574 |
calves |
855 |
855 |
body weight |
855 |
4976 |
Repeat for the desired number of repetitions. |
855 |
| 856 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif |
inverse leg curl (on pull-up cable machine) |
1575 |
glutes |
856 |
856 |
body weight |
856 |
4977 |
Adjust the cable machine so that the ankle straps are at the lowest setting. |
856 |
| 856 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif |
inverse leg curl (on pull-up cable machine) |
1576 |
calves |
856 |
856 |
body weight |
856 |
4977 |
Adjust the cable machine so that the ankle straps are at the lowest setting. |
856 |
| 856 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif |
inverse leg curl (on pull-up cable machine) |
1575 |
glutes |
856 |
856 |
body weight |
856 |
4978 |
Lie face down on the bench with your legs extended and the ankle straps attached to your feet. |
856 |
| 856 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif |
inverse leg curl (on pull-up cable machine) |
1576 |
calves |
856 |
856 |
body weight |
856 |
4978 |
Lie face down on the bench with your legs extended and the ankle straps attached to your feet. |
856 |
| 856 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif |
inverse leg curl (on pull-up cable machine) |
1575 |
glutes |
856 |
856 |
body weight |
856 |
4979 |
Hold onto the handles of the bench for stability. |
856 |
| 856 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif |
inverse leg curl (on pull-up cable machine) |
1576 |
calves |
856 |
856 |
body weight |
856 |
4979 |
Hold onto the handles of the bench for stability. |
856 |
| 856 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif |
inverse leg curl (on pull-up cable machine) |
1575 |
glutes |
856 |
856 |
body weight |
856 |
4980 |
Bend your knees and curl your legs towards your glutes, squeezing your hamstrings. |
856 |
| 856 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif |
inverse leg curl (on pull-up cable machine) |
1576 |
calves |
856 |
856 |
body weight |
856 |
4980 |
Bend your knees and curl your legs towards your glutes, squeezing your hamstrings. |
856 |
| 856 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif |
inverse leg curl (on pull-up cable machine) |
1575 |
glutes |
856 |
856 |
body weight |
856 |
4981 |
Pause for a moment at the top of the movement, then slowly lower your legs back to the starting position. |
856 |
| 856 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif |
inverse leg curl (on pull-up cable machine) |
1576 |
calves |
856 |
856 |
body weight |
856 |
4981 |
Pause for a moment at the top of the movement, then slowly lower your legs back to the starting position. |
856 |
| 856 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif |
inverse leg curl (on pull-up cable machine) |
1575 |
glutes |
856 |
856 |
body weight |
856 |
4982 |
Repeat for the desired number of repetitions. |
856 |
| 856 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverse leg curl (on pull-up cable machine).gif |
inverse leg curl (on pull-up cable machine) |
1576 |
calves |
856 |
856 |
body weight |
856 |
4982 |
Repeat for the desired number of repetitions. |
856 |
| 857 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif |
inverted row |
1577 |
biceps |
857 |
857 |
body weight |
857 |
4983 |
Set up a bar at waist height or use a suspension trainer. |
857 |
| 857 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif |
inverted row |
1578 |
forearms |
857 |
857 |
body weight |
857 |
4983 |
Set up a bar at waist height or use a suspension trainer. |
857 |
| 857 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif |
inverted row |
1577 |
biceps |
857 |
857 |
body weight |
857 |
4984 |
Stand facing the bar or suspension trainer, with your feet shoulder-width apart. |
857 |
| 857 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif |
inverted row |
1578 |
forearms |
857 |
857 |
body weight |
857 |
4984 |
Stand facing the bar or suspension trainer, with your feet shoulder-width apart. |
857 |
| 857 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif |
inverted row |
1577 |
biceps |
857 |
857 |
body weight |
857 |
4985 |
Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart. |
857 |
| 857 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif |
inverted row |
1578 |
forearms |
857 |
857 |
body weight |
857 |
4985 |
Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart. |
857 |
| 857 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif |
inverted row |
1577 |
biceps |
857 |
857 |
body weight |
857 |
4986 |
Lean back, keeping your body straight and your heels on the ground. |
857 |
| 857 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif |
inverted row |
1578 |
forearms |
857 |
857 |
body weight |
857 |
4986 |
Lean back, keeping your body straight and your heels on the ground. |
857 |
| 857 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif |
inverted row |
1577 |
biceps |
857 |
857 |
body weight |
857 |
4987 |
Pull your chest towards the bar or handles, squeezing your shoulder blades together. |
857 |
| 857 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif |
inverted row |
1578 |
forearms |
857 |
857 |
body weight |
857 |
4987 |
Pull your chest towards the bar or handles, squeezing your shoulder blades together. |
857 |
| 857 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif |
inverted row |
1577 |
biceps |
857 |
857 |
body weight |
857 |
4988 |
Pause for a moment at the top, then slowly lower yourself back to the starting position. |
857 |
| 857 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif |
inverted row |
1578 |
forearms |
857 |
857 |
body weight |
857 |
4988 |
Pause for a moment at the top, then slowly lower yourself back to the starting position. |
857 |
| 857 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif |
inverted row |
1577 |
biceps |
857 |
857 |
body weight |
857 |
4989 |
Repeat for the desired number of repetitions. |
857 |
| 857 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row.gif |
inverted row |
1578 |
forearms |
857 |
857 |
body weight |
857 |
4989 |
Repeat for the desired number of repetitions. |
857 |
| 858 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif |
inverted row bent knees |
1579 |
biceps |
858 |
858 |
body weight |
858 |
4990 |
Set up a bar at waist height and lie underneath it. |
858 |
| 858 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif |
inverted row bent knees |
1580 |
forearms |
858 |
858 |
body weight |
858 |
4990 |
Set up a bar at waist height and lie underneath it. |
858 |
| 858 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif |
inverted row bent knees |
1579 |
biceps |
858 |
858 |
body weight |
858 |
4991 |
Grab the bar with an overhand grip, slightly wider than shoulder-width apart. |
858 |
| 858 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif |
inverted row bent knees |
1580 |
forearms |
858 |
858 |
body weight |
858 |
4991 |
Grab the bar with an overhand grip, slightly wider than shoulder-width apart. |
858 |
| 858 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif |
inverted row bent knees |
1579 |
biceps |
858 |
858 |
body weight |
858 |
4992 |
Position your body so that your heels are on the ground and your body is straight. |
858 |
| 858 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif |
inverted row bent knees |
1580 |
forearms |
858 |
858 |
body weight |
858 |
4992 |
Position your body so that your heels are on the ground and your body is straight. |
858 |
| 858 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif |
inverted row bent knees |
1579 |
biceps |
858 |
858 |
body weight |
858 |
4993 |
Pull your chest up towards the bar by squeezing your shoulder blades together. |
858 |
| 858 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif |
inverted row bent knees |
1580 |
forearms |
858 |
858 |
body weight |
858 |
4993 |
Pull your chest up towards the bar by squeezing your shoulder blades together. |
858 |
| 858 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif |
inverted row bent knees |
1579 |
biceps |
858 |
858 |
body weight |
858 |
4994 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
858 |
| 858 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif |
inverted row bent knees |
1580 |
forearms |
858 |
858 |
body weight |
858 |
4994 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
858 |
| 858 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif |
inverted row bent knees |
1579 |
biceps |
858 |
858 |
body weight |
858 |
4995 |
Repeat for the desired number of repetitions. |
858 |
| 858 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row bent knees.gif |
inverted row bent knees |
1580 |
forearms |
858 |
858 |
body weight |
858 |
4995 |
Repeat for the desired number of repetitions. |
858 |
| 859 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif |
inverted row on bench |
1582 |
forearms |
859 |
859 |
body weight |
859 |
4996 |
Set up a bench at a height that allows your body to hang freely underneath it. |
859 |
| 859 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif |
inverted row on bench |
1581 |
biceps |
859 |
859 |
body weight |
859 |
4996 |
Set up a bench at a height that allows your body to hang freely underneath it. |
859 |
| 859 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif |
inverted row on bench |
1582 |
forearms |
859 |
859 |
body weight |
859 |
4997 |
Lie face up on the ground with your head towards the bench. |
859 |
| 859 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif |
inverted row on bench |
1581 |
biceps |
859 |
859 |
body weight |
859 |
4997 |
Lie face up on the ground with your head towards the bench. |
859 |
| 859 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif |
inverted row on bench |
1582 |
forearms |
859 |
859 |
body weight |
859 |
4998 |
Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart. |
859 |
| 859 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif |
inverted row on bench |
1581 |
biceps |
859 |
859 |
body weight |
859 |
4998 |
Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart. |
859 |
| 859 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif |
inverted row on bench |
1582 |
forearms |
859 |
859 |
body weight |
859 |
4999 |
Position your body so that your heels are on the ground and your arms are fully extended. |
859 |
| 859 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif |
inverted row on bench |
1581 |
biceps |
859 |
859 |
body weight |
859 |
4999 |
Position your body so that your heels are on the ground and your arms are fully extended. |
859 |
| 859 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif |
inverted row on bench |
1582 |
forearms |
859 |
859 |
body weight |
859 |
5000 |
Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench. |
859 |
| 859 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif |
inverted row on bench |
1581 |
biceps |
859 |
859 |
body weight |
859 |
5000 |
Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench. |
859 |
| 859 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif |
inverted row on bench |
1582 |
forearms |
859 |
859 |
body weight |
859 |
5001 |
Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position. |
859 |
| 859 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif |
inverted row on bench |
1581 |
biceps |
859 |
859 |
body weight |
859 |
5001 |
Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position. |
859 |
| 859 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif |
inverted row on bench |
1582 |
forearms |
859 |
859 |
body weight |
859 |
5002 |
Repeat for the desired number of repetitions. |
859 |
| 859 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row on bench.gif |
inverted row on bench |
1581 |
biceps |
859 |
859 |
body weight |
859 |
5002 |
Repeat for the desired number of repetitions. |
859 |
| 860 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif |
inverted row v. 2 |
1584 |
forearms |
860 |
860 |
body weight |
860 |
5003 |
Set up a bar at waist height on a Smith machine or use a suspension trainer. |
860 |
| 860 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif |
inverted row v. 2 |
1583 |
biceps |
860 |
860 |
body weight |
860 |
5003 |
Set up a bar at waist height on a Smith machine or use a suspension trainer. |
860 |
| 860 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif |
inverted row v. 2 |
1584 |
forearms |
860 |
860 |
body weight |
860 |
5004 |
Stand facing the bar or suspension trainer and grab it with an overhand grip, hands shoulder-width apart. |
860 |
| 860 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif |
inverted row v. 2 |
1583 |
biceps |
860 |
860 |
body weight |
860 |
5004 |
Stand facing the bar or suspension trainer and grab it with an overhand grip, hands shoulder-width apart. |
860 |
| 860 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif |
inverted row v. 2 |
1584 |
forearms |
860 |
860 |
body weight |
860 |
5005 |
Walk your feet forward, leaning back until your body is at a slight angle. |
860 |
| 860 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif |
inverted row v. 2 |
1583 |
biceps |
860 |
860 |
body weight |
860 |
5005 |
Walk your feet forward, leaning back until your body is at a slight angle. |
860 |
| 860 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif |
inverted row v. 2 |
1584 |
forearms |
860 |
860 |
body weight |
860 |
5006 |
Keep your body straight and pull your chest up towards the bar or handles, squeezing your shoulder blades together. |
860 |
| 860 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif |
inverted row v. 2 |
1583 |
biceps |
860 |
860 |
body weight |
860 |
5006 |
Keep your body straight and pull your chest up towards the bar or handles, squeezing your shoulder blades together. |
860 |
| 860 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif |
inverted row v. 2 |
1584 |
forearms |
860 |
860 |
body weight |
860 |
5007 |
Pause for a moment at the top, then slowly lower yourself back down to the starting position. |
860 |
| 860 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif |
inverted row v. 2 |
1583 |
biceps |
860 |
860 |
body weight |
860 |
5007 |
Pause for a moment at the top, then slowly lower yourself back down to the starting position. |
860 |
| 860 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif |
inverted row v. 2 |
1584 |
forearms |
860 |
860 |
body weight |
860 |
5008 |
Repeat for the desired number of repetitions. |
860 |
| 860 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row v. 2.gif |
inverted row v. 2 |
1583 |
biceps |
860 |
860 |
body weight |
860 |
5008 |
Repeat for the desired number of repetitions. |
860 |
| 861 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif |
inverted row with straps |
1585 |
biceps |
861 |
861 |
body weight |
861 |
5009 |
Set up a suspension trainer or straps at chest height. |
861 |
| 861 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif |
inverted row with straps |
1586 |
forearms |
861 |
861 |
body weight |
861 |
5009 |
Set up a suspension trainer or straps at chest height. |
861 |
| 861 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif |
inverted row with straps |
1585 |
biceps |
861 |
861 |
body weight |
861 |
5010 |
Stand facing the anchor point and grab the handles with an overhand grip. |
861 |
| 861 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif |
inverted row with straps |
1586 |
forearms |
861 |
861 |
body weight |
861 |
5010 |
Stand facing the anchor point and grab the handles with an overhand grip. |
861 |
| 861 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif |
inverted row with straps |
1585 |
biceps |
861 |
861 |
body weight |
861 |
5011 |
Walk your feet forward, leaning back until your body is at an angle. |
861 |
| 861 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif |
inverted row with straps |
1586 |
forearms |
861 |
861 |
body weight |
861 |
5011 |
Walk your feet forward, leaning back until your body is at an angle. |
861 |
| 861 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif |
inverted row with straps |
1585 |
biceps |
861 |
861 |
body weight |
861 |
5012 |
Keep your body straight and engage your core. |
861 |
| 861 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif |
inverted row with straps |
1586 |
forearms |
861 |
861 |
body weight |
861 |
5012 |
Keep your body straight and engage your core. |
861 |
| 861 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif |
inverted row with straps |
1585 |
biceps |
861 |
861 |
body weight |
861 |
5013 |
Pull your chest towards the handles, squeezing your shoulder blades together. |
861 |
| 861 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif |
inverted row with straps |
1586 |
forearms |
861 |
861 |
body weight |
861 |
5013 |
Pull your chest towards the handles, squeezing your shoulder blades together. |
861 |
| 861 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif |
inverted row with straps |
1585 |
biceps |
861 |
861 |
body weight |
861 |
5014 |
Pause for a moment at the top, then slowly lower yourself back to the starting position. |
861 |
| 861 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif |
inverted row with straps |
1586 |
forearms |
861 |
861 |
body weight |
861 |
5014 |
Pause for a moment at the top, then slowly lower yourself back to the starting position. |
861 |
| 861 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif |
inverted row with straps |
1585 |
biceps |
861 |
861 |
body weight |
861 |
5015 |
Repeat for the desired number of repetitions. |
861 |
| 861 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\inverted row with straps.gif |
inverted row with straps |
1586 |
forearms |
861 |
861 |
body weight |
861 |
5015 |
Repeat for the desired number of repetitions. |
861 |
| 862 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif |
iron cross stretch |
1587 |
hamstrings |
862 |
862 |
body weight |
862 |
5016 |
Lie flat on your back with your arms extended out to the sides. |
862 |
| 862 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif |
iron cross stretch |
1588 |
quadriceps |
862 |
862 |
body weight |
862 |
5016 |
Lie flat on your back with your arms extended out to the sides. |
862 |
| 862 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif |
iron cross stretch |
1587 |
hamstrings |
862 |
862 |
body weight |
862 |
5017 |
Raise your legs up towards the ceiling, keeping them straight. |
862 |
| 862 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif |
iron cross stretch |
1588 |
quadriceps |
862 |
862 |
body weight |
862 |
5017 |
Raise your legs up towards the ceiling, keeping them straight. |
862 |
| 862 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif |
iron cross stretch |
1587 |
hamstrings |
862 |
862 |
body weight |
862 |
5018 |
Slowly lower your legs to one side, aiming to touch the floor with your feet. |
862 |
| 862 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif |
iron cross stretch |
1588 |
quadriceps |
862 |
862 |
body weight |
862 |
5018 |
Slowly lower your legs to one side, aiming to touch the floor with your feet. |
862 |
| 862 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif |
iron cross stretch |
1587 |
hamstrings |
862 |
862 |
body weight |
862 |
5019 |
Hold the stretch for a few seconds, then return your legs to the starting position. |
862 |
| 862 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif |
iron cross stretch |
1588 |
quadriceps |
862 |
862 |
body weight |
862 |
5019 |
Hold the stretch for a few seconds, then return your legs to the starting position. |
862 |
| 862 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif |
iron cross stretch |
1587 |
hamstrings |
862 |
862 |
body weight |
862 |
5020 |
Repeat the stretch on the other side. |
862 |
| 862 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif |
iron cross stretch |
1588 |
quadriceps |
862 |
862 |
body weight |
862 |
5020 |
Repeat the stretch on the other side. |
862 |
| 862 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif |
iron cross stretch |
1587 |
hamstrings |
862 |
862 |
body weight |
862 |
5021 |
Continue alternating sides for the desired number of repetitions. |
862 |
| 862 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\iron cross stretch.gif |
iron cross stretch |
1588 |
quadriceps |
862 |
862 |
body weight |
862 |
5021 |
Continue alternating sides for the desired number of repetitions. |
862 |
| 863 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif |
isometric chest squeeze |
1589 |
triceps |
863 |
863 |
body weight |
863 |
5022 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
863 |
| 863 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif |
isometric chest squeeze |
1590 |
shoulders |
863 |
863 |
body weight |
863 |
5022 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
863 |
| 863 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif |
isometric chest squeeze |
1589 |
triceps |
863 |
863 |
body weight |
863 |
5023 |
Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other. |
863 |
| 863 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif |
isometric chest squeeze |
1590 |
shoulders |
863 |
863 |
body weight |
863 |
5023 |
Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other. |
863 |
| 863 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif |
isometric chest squeeze |
1589 |
triceps |
863 |
863 |
body weight |
863 |
5024 |
Squeeze your chest muscles together as hard as you can, while keeping your arms straight. |
863 |
| 863 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif |
isometric chest squeeze |
1590 |
shoulders |
863 |
863 |
body weight |
863 |
5024 |
Squeeze your chest muscles together as hard as you can, while keeping your arms straight. |
863 |
| 863 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif |
isometric chest squeeze |
1589 |
triceps |
863 |
863 |
body weight |
863 |
5025 |
Hold this position for a few seconds, focusing on contracting your chest muscles. |
863 |
| 863 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif |
isometric chest squeeze |
1590 |
shoulders |
863 |
863 |
body weight |
863 |
5025 |
Hold this position for a few seconds, focusing on contracting your chest muscles. |
863 |
| 863 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif |
isometric chest squeeze |
1589 |
triceps |
863 |
863 |
body weight |
863 |
5026 |
Release the squeeze and relax your chest muscles. |
863 |
| 863 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif |
isometric chest squeeze |
1590 |
shoulders |
863 |
863 |
body weight |
863 |
5026 |
Release the squeeze and relax your chest muscles. |
863 |
| 863 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif |
isometric chest squeeze |
1589 |
triceps |
863 |
863 |
body weight |
863 |
5027 |
Repeat for the desired number of repetitions. |
863 |
| 863 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric chest squeeze.gif |
isometric chest squeeze |
1590 |
shoulders |
863 |
863 |
body weight |
863 |
5027 |
Repeat for the desired number of repetitions. |
863 |
| 864 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif |
isometric wipers |
1591 |
shoulders |
864 |
864 |
body weight |
864 |
5028 |
Start by lying flat on your back on a mat or bench. |
864 |
| 864 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif |
isometric wipers |
1593 |
core |
864 |
864 |
body weight |
864 |
5028 |
Start by lying flat on your back on a mat or bench. |
864 |
| 864 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif |
isometric wipers |
1592 |
triceps |
864 |
864 |
body weight |
864 |
5028 |
Start by lying flat on your back on a mat or bench. |
864 |
| 864 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif |
isometric wipers |
1591 |
shoulders |
864 |
864 |
body weight |
864 |
5029 |
Extend your arms straight out to the sides, perpendicular to your body. |
864 |
| 864 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif |
isometric wipers |
1593 |
core |
864 |
864 |
body weight |
864 |
5029 |
Extend your arms straight out to the sides, perpendicular to your body. |
864 |
| 864 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif |
isometric wipers |
1592 |
triceps |
864 |
864 |
body weight |
864 |
5029 |
Extend your arms straight out to the sides, perpendicular to your body. |
864 |
| 864 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif |
isometric wipers |
1591 |
shoulders |
864 |
864 |
body weight |
864 |
5030 |
Engage your core and lift both legs off the ground, keeping them together and straight. |
864 |
| 864 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif |
isometric wipers |
1593 |
core |
864 |
864 |
body weight |
864 |
5030 |
Engage your core and lift both legs off the ground, keeping them together and straight. |
864 |
| 864 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif |
isometric wipers |
1592 |
triceps |
864 |
864 |
body weight |
864 |
5030 |
Engage your core and lift both legs off the ground, keeping them together and straight. |
864 |
| 864 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif |
isometric wipers |
1591 |
shoulders |
864 |
864 |
body weight |
864 |
5031 |
Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control. |
864 |
| 864 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif |
isometric wipers |
1593 |
core |
864 |
864 |
body weight |
864 |
5031 |
Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control. |
864 |
| 864 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif |
isometric wipers |
1592 |
triceps |
864 |
864 |
body weight |
864 |
5031 |
Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control. |
864 |
| 864 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif |
isometric wipers |
1591 |
shoulders |
864 |
864 |
body weight |
864 |
5032 |
Pause for a moment, then use your core to lift your legs back to the starting position. |
864 |
| 864 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif |
isometric wipers |
1593 |
core |
864 |
864 |
body weight |
864 |
5032 |
Pause for a moment, then use your core to lift your legs back to the starting position. |
864 |
| 864 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif |
isometric wipers |
1592 |
triceps |
864 |
864 |
body weight |
864 |
5032 |
Pause for a moment, then use your core to lift your legs back to the starting position. |
864 |
| 864 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif |
isometric wipers |
1591 |
shoulders |
864 |
864 |
body weight |
864 |
5033 |
Repeat the movement, this time lowering your legs to the opposite side. |
864 |
| 864 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif |
isometric wipers |
1593 |
core |
864 |
864 |
body weight |
864 |
5033 |
Repeat the movement, this time lowering your legs to the opposite side. |
864 |
| 864 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif |
isometric wipers |
1592 |
triceps |
864 |
864 |
body weight |
864 |
5033 |
Repeat the movement, this time lowering your legs to the opposite side. |
864 |
| 864 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif |
isometric wipers |
1591 |
shoulders |
864 |
864 |
body weight |
864 |
5034 |
Continue alternating sides for the desired number of repetitions. |
864 |
| 864 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif |
isometric wipers |
1593 |
core |
864 |
864 |
body weight |
864 |
5034 |
Continue alternating sides for the desired number of repetitions. |
864 |
| 864 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\isometric wipers.gif |
isometric wipers |
1592 |
triceps |
864 |
864 |
body weight |
864 |
5034 |
Continue alternating sides for the desired number of repetitions. |
864 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1595 |
hamstrings |
865 |
865 |
body weight |
865 |
5035 |
Start in a standing position with your feet shoulder-width apart. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1596 |
calves |
865 |
865 |
body weight |
865 |
5035 |
Start in a standing position with your feet shoulder-width apart. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1598 |
triceps |
865 |
865 |
body weight |
865 |
5035 |
Start in a standing position with your feet shoulder-width apart. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1599 |
core |
865 |
865 |
body weight |
865 |
5035 |
Start in a standing position with your feet shoulder-width apart. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1594 |
quadriceps |
865 |
865 |
body weight |
865 |
5035 |
Start in a standing position with your feet shoulder-width apart. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1597 |
shoulders |
865 |
865 |
body weight |
865 |
5035 |
Start in a standing position with your feet shoulder-width apart. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1595 |
hamstrings |
865 |
865 |
body weight |
865 |
5036 |
Lower your body into a squat position, placing your hands on the ground in front of you. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1596 |
calves |
865 |
865 |
body weight |
865 |
5036 |
Lower your body into a squat position, placing your hands on the ground in front of you. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1598 |
triceps |
865 |
865 |
body weight |
865 |
5036 |
Lower your body into a squat position, placing your hands on the ground in front of you. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1599 |
core |
865 |
865 |
body weight |
865 |
5036 |
Lower your body into a squat position, placing your hands on the ground in front of you. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1594 |
quadriceps |
865 |
865 |
body weight |
865 |
5036 |
Lower your body into a squat position, placing your hands on the ground in front of you. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1597 |
shoulders |
865 |
865 |
body weight |
865 |
5036 |
Lower your body into a squat position, placing your hands on the ground in front of you. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1595 |
hamstrings |
865 |
865 |
body weight |
865 |
5037 |
Kick your feet back, landing in a push-up position. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1596 |
calves |
865 |
865 |
body weight |
865 |
5037 |
Kick your feet back, landing in a push-up position. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1598 |
triceps |
865 |
865 |
body weight |
865 |
5037 |
Kick your feet back, landing in a push-up position. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1599 |
core |
865 |
865 |
body weight |
865 |
5037 |
Kick your feet back, landing in a push-up position. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1594 |
quadriceps |
865 |
865 |
body weight |
865 |
5037 |
Kick your feet back, landing in a push-up position. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1597 |
shoulders |
865 |
865 |
body weight |
865 |
5037 |
Kick your feet back, landing in a push-up position. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1595 |
hamstrings |
865 |
865 |
body weight |
865 |
5038 |
Perform a push-up, lowering your chest to the ground and then pushing back up. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1596 |
calves |
865 |
865 |
body weight |
865 |
5038 |
Perform a push-up, lowering your chest to the ground and then pushing back up. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1598 |
triceps |
865 |
865 |
body weight |
865 |
5038 |
Perform a push-up, lowering your chest to the ground and then pushing back up. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1599 |
core |
865 |
865 |
body weight |
865 |
5038 |
Perform a push-up, lowering your chest to the ground and then pushing back up. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1594 |
quadriceps |
865 |
865 |
body weight |
865 |
5038 |
Perform a push-up, lowering your chest to the ground and then pushing back up. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1597 |
shoulders |
865 |
865 |
body weight |
865 |
5038 |
Perform a push-up, lowering your chest to the ground and then pushing back up. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1595 |
hamstrings |
865 |
865 |
body weight |
865 |
5039 |
Jump your feet forward, landing in a squat position. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1596 |
calves |
865 |
865 |
body weight |
865 |
5039 |
Jump your feet forward, landing in a squat position. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1598 |
triceps |
865 |
865 |
body weight |
865 |
5039 |
Jump your feet forward, landing in a squat position. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1599 |
core |
865 |
865 |
body weight |
865 |
5039 |
Jump your feet forward, landing in a squat position. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1594 |
quadriceps |
865 |
865 |
body weight |
865 |
5039 |
Jump your feet forward, landing in a squat position. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1597 |
shoulders |
865 |
865 |
body weight |
865 |
5039 |
Jump your feet forward, landing in a squat position. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1595 |
hamstrings |
865 |
865 |
body weight |
865 |
5040 |
Jump up explosively, reaching your arms overhead. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1596 |
calves |
865 |
865 |
body weight |
865 |
5040 |
Jump up explosively, reaching your arms overhead. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1598 |
triceps |
865 |
865 |
body weight |
865 |
5040 |
Jump up explosively, reaching your arms overhead. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1599 |
core |
865 |
865 |
body weight |
865 |
5040 |
Jump up explosively, reaching your arms overhead. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1594 |
quadriceps |
865 |
865 |
body weight |
865 |
5040 |
Jump up explosively, reaching your arms overhead. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1597 |
shoulders |
865 |
865 |
body weight |
865 |
5040 |
Jump up explosively, reaching your arms overhead. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1595 |
hamstrings |
865 |
865 |
body weight |
865 |
5041 |
Land softly and immediately lower back into the squat position to begin the next repetition. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1596 |
calves |
865 |
865 |
body weight |
865 |
5041 |
Land softly and immediately lower back into the squat position to begin the next repetition. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1598 |
triceps |
865 |
865 |
body weight |
865 |
5041 |
Land softly and immediately lower back into the squat position to begin the next repetition. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1599 |
core |
865 |
865 |
body weight |
865 |
5041 |
Land softly and immediately lower back into the squat position to begin the next repetition. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1594 |
quadriceps |
865 |
865 |
body weight |
865 |
5041 |
Land softly and immediately lower back into the squat position to begin the next repetition. |
865 |
| 865 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack burpee.gif |
jack burpee |
1597 |
shoulders |
865 |
865 |
body weight |
865 |
5041 |
Land softly and immediately lower back into the squat position to begin the next repetition. |
865 |
| 866 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack jump (male).gif |
jack jump (male) |
1601 |
calves |
866 |
866 |
body weight |
866 |
5042 |
Stand with your feet together and your arms by your sides. |
866 |
| 866 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack jump (male).gif |
jack jump (male) |
1600 |
quadriceps |
866 |
866 |
body weight |
866 |
5042 |
Stand with your feet together and your arms by your sides. |
866 |
| 866 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack jump (male).gif |
jack jump (male) |
1601 |
calves |
866 |
866 |
body weight |
866 |
5043 |
Jump up, spreading your feet apart and raising your arms above your head. |
866 |
| 866 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack jump (male).gif |
jack jump (male) |
1600 |
quadriceps |
866 |
866 |
body weight |
866 |
5043 |
Jump up, spreading your feet apart and raising your arms above your head. |
866 |
| 866 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack jump (male).gif |
jack jump (male) |
1601 |
calves |
866 |
866 |
body weight |
866 |
5044 |
As you land, quickly jump back to the starting position. |
866 |
| 866 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack jump (male).gif |
jack jump (male) |
1600 |
quadriceps |
866 |
866 |
body weight |
866 |
5044 |
As you land, quickly jump back to the starting position. |
866 |
| 866 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack jump (male).gif |
jack jump (male) |
1601 |
calves |
866 |
866 |
body weight |
866 |
5045 |
Repeat for the desired number of repetitions. |
866 |
| 866 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jack jump (male).gif |
jack jump (male) |
1600 |
quadriceps |
866 |
866 |
body weight |
866 |
5045 |
Repeat for the desired number of repetitions. |
866 |
| 867 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\jackknife sit-up.gif |
jackknife sit-up |
1602 |
hip flexors |
867 |
867 |
body weight |
867 |
5046 |
Lie flat on your back with your legs extended and your arms overhead. |
867 |
| 867 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\jackknife sit-up.gif |
jackknife sit-up |
1602 |
hip flexors |
867 |
867 |
body weight |
867 |
5047 |
Engage your core and lift your legs and upper body simultaneously, reaching your hands towards your toes. |
867 |
| 867 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\jackknife sit-up.gif |
jackknife sit-up |
1602 |
hip flexors |
867 |
867 |
body weight |
867 |
5048 |
Pause for a moment at the top, then slowly lower your legs and upper body back down to the starting position. |
867 |
| 867 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\jackknife sit-up.gif |
jackknife sit-up |
1602 |
hip flexors |
867 |
867 |
body weight |
867 |
5049 |
Repeat for the desired number of repetitions. |
867 |
| 868 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\janda sit-up.gif |
janda sit-up |
1604 |
lower back |
868 |
868 |
body weight |
868 |
5050 |
Lie flat on your back with your knees bent and feet flat on the ground. |
868 |
| 868 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\janda sit-up.gif |
janda sit-up |
1603 |
hip flexors |
868 |
868 |
body weight |
868 |
5050 |
Lie flat on your back with your knees bent and feet flat on the ground. |
868 |
| 868 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\janda sit-up.gif |
janda sit-up |
1604 |
lower back |
868 |
868 |
body weight |
868 |
5051 |
Place your hands behind your head with your elbows pointing outwards. |
868 |
| 868 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\janda sit-up.gif |
janda sit-up |
1603 |
hip flexors |
868 |
868 |
body weight |
868 |
5051 |
Place your hands behind your head with your elbows pointing outwards. |
868 |
| 868 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\janda sit-up.gif |
janda sit-up |
1604 |
lower back |
868 |
868 |
body weight |
868 |
5052 |
Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. |
868 |
| 868 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\janda sit-up.gif |
janda sit-up |
1603 |
hip flexors |
868 |
868 |
body weight |
868 |
5052 |
Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. |
868 |
| 868 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\janda sit-up.gif |
janda sit-up |
1604 |
lower back |
868 |
868 |
body weight |
868 |
5053 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
868 |
| 868 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\janda sit-up.gif |
janda sit-up |
1603 |
hip flexors |
868 |
868 |
body weight |
868 |
5053 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
868 |
| 868 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\janda sit-up.gif |
janda sit-up |
1604 |
lower back |
868 |
868 |
body weight |
868 |
5054 |
Repeat for the desired number of repetitions. |
868 |
| 868 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\janda sit-up.gif |
janda sit-up |
1603 |
hip flexors |
868 |
868 |
body weight |
868 |
5054 |
Repeat for the desired number of repetitions. |
868 |
| 869 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif |
jump rope |
1605 |
calves |
869 |
869 |
rope |
869 |
5055 |
Hold the handles of the jump rope with your hands, palms facing inward. |
869 |
| 869 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif |
jump rope |
1606 |
quadriceps |
869 |
869 |
rope |
869 |
5055 |
Hold the handles of the jump rope with your hands, palms facing inward. |
869 |
| 869 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif |
jump rope |
1608 |
glutes |
869 |
869 |
rope |
869 |
5055 |
Hold the handles of the jump rope with your hands, palms facing inward. |
869 |
| 869 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif |
jump rope |
1607 |
hamstrings |
869 |
869 |
rope |
869 |
5055 |
Hold the handles of the jump rope with your hands, palms facing inward. |
869 |
| 869 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif |
jump rope |
1605 |
calves |
869 |
869 |
rope |
869 |
5056 |
Stand with your feet shoulder-width apart and knees slightly bent. |
869 |
| 869 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif |
jump rope |
1606 |
quadriceps |
869 |
869 |
rope |
869 |
5056 |
Stand with your feet shoulder-width apart and knees slightly bent. |
869 |
| 869 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif |
jump rope |
1608 |
glutes |
869 |
869 |
rope |
869 |
5056 |
Stand with your feet shoulder-width apart and knees slightly bent. |
869 |
| 869 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif |
jump rope |
1607 |
hamstrings |
869 |
869 |
rope |
869 |
5056 |
Stand with your feet shoulder-width apart and knees slightly bent. |
869 |
| 869 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif |
jump rope |
1605 |
calves |
869 |
869 |
rope |
869 |
5057 |
Swing the rope over your head and jump over it as it comes towards your feet. |
869 |
| 869 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif |
jump rope |
1606 |
quadriceps |
869 |
869 |
rope |
869 |
5057 |
Swing the rope over your head and jump over it as it comes towards your feet. |
869 |
| 869 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif |
jump rope |
1608 |
glutes |
869 |
869 |
rope |
869 |
5057 |
Swing the rope over your head and jump over it as it comes towards your feet. |
869 |
| 869 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif |
jump rope |
1607 |
hamstrings |
869 |
869 |
rope |
869 |
5057 |
Swing the rope over your head and jump over it as it comes towards your feet. |
869 |
| 869 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif |
jump rope |
1605 |
calves |
869 |
869 |
rope |
869 |
5058 |
Land softly on the balls of your feet and repeat the jump as the rope comes around again. |
869 |
| 869 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif |
jump rope |
1606 |
quadriceps |
869 |
869 |
rope |
869 |
5058 |
Land softly on the balls of your feet and repeat the jump as the rope comes around again. |
869 |
| 869 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif |
jump rope |
1608 |
glutes |
869 |
869 |
rope |
869 |
5058 |
Land softly on the balls of your feet and repeat the jump as the rope comes around again. |
869 |
| 869 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif |
jump rope |
1607 |
hamstrings |
869 |
869 |
rope |
869 |
5058 |
Land softly on the balls of your feet and repeat the jump as the rope comes around again. |
869 |
| 869 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif |
jump rope |
1605 |
calves |
869 |
869 |
rope |
869 |
5059 |
Continue jumping for the desired duration or number of repetitions. |
869 |
| 869 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif |
jump rope |
1606 |
quadriceps |
869 |
869 |
rope |
869 |
5059 |
Continue jumping for the desired duration or number of repetitions. |
869 |
| 869 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif |
jump rope |
1608 |
glutes |
869 |
869 |
rope |
869 |
5059 |
Continue jumping for the desired duration or number of repetitions. |
869 |
| 869 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump rope.gif |
jump rope |
1607 |
hamstrings |
869 |
869 |
rope |
869 |
5059 |
Continue jumping for the desired duration or number of repetitions. |
869 |
| 870 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif |
jump squat |
1609 |
quadriceps |
870 |
870 |
body weight |
870 |
5060 |
Stand with your feet shoulder-width apart. |
870 |
| 870 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif |
jump squat |
1611 |
calves |
870 |
870 |
body weight |
870 |
5060 |
Stand with your feet shoulder-width apart. |
870 |
| 870 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif |
jump squat |
1610 |
hamstrings |
870 |
870 |
body weight |
870 |
5060 |
Stand with your feet shoulder-width apart. |
870 |
| 870 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif |
jump squat |
1609 |
quadriceps |
870 |
870 |
body weight |
870 |
5061 |
Lower your body into a squat position by bending your knees and pushing your hips back. |
870 |
| 870 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif |
jump squat |
1611 |
calves |
870 |
870 |
body weight |
870 |
5061 |
Lower your body into a squat position by bending your knees and pushing your hips back. |
870 |
| 870 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif |
jump squat |
1610 |
hamstrings |
870 |
870 |
body weight |
870 |
5061 |
Lower your body into a squat position by bending your knees and pushing your hips back. |
870 |
| 870 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif |
jump squat |
1609 |
quadriceps |
870 |
870 |
body weight |
870 |
5062 |
Jump explosively off the ground, extending your hips, knees, and ankles. |
870 |
| 870 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif |
jump squat |
1611 |
calves |
870 |
870 |
body weight |
870 |
5062 |
Jump explosively off the ground, extending your hips, knees, and ankles. |
870 |
| 870 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif |
jump squat |
1610 |
hamstrings |
870 |
870 |
body weight |
870 |
5062 |
Jump explosively off the ground, extending your hips, knees, and ankles. |
870 |
| 870 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif |
jump squat |
1609 |
quadriceps |
870 |
870 |
body weight |
870 |
5063 |
While in mid-air, quickly bring your arms forward for balance. |
870 |
| 870 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif |
jump squat |
1611 |
calves |
870 |
870 |
body weight |
870 |
5063 |
While in mid-air, quickly bring your arms forward for balance. |
870 |
| 870 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif |
jump squat |
1610 |
hamstrings |
870 |
870 |
body weight |
870 |
5063 |
While in mid-air, quickly bring your arms forward for balance. |
870 |
| 870 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif |
jump squat |
1609 |
quadriceps |
870 |
870 |
body weight |
870 |
5064 |
Land softly on the balls of your feet and immediately go into the next repetition. |
870 |
| 870 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif |
jump squat |
1611 |
calves |
870 |
870 |
body weight |
870 |
5064 |
Land softly on the balls of your feet and immediately go into the next repetition. |
870 |
| 870 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif |
jump squat |
1610 |
hamstrings |
870 |
870 |
body weight |
870 |
5064 |
Land softly on the balls of your feet and immediately go into the next repetition. |
870 |
| 870 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif |
jump squat |
1609 |
quadriceps |
870 |
870 |
body weight |
870 |
5065 |
Repeat for the desired number of repetitions. |
870 |
| 870 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif |
jump squat |
1611 |
calves |
870 |
870 |
body weight |
870 |
5065 |
Repeat for the desired number of repetitions. |
870 |
| 870 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat.gif |
jump squat |
1610 |
hamstrings |
870 |
870 |
body weight |
870 |
5065 |
Repeat for the desired number of repetitions. |
870 |
| 871 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif |
jump squat v. 2 |
1612 |
quadriceps |
871 |
871 |
body weight |
871 |
5066 |
Stand with your feet shoulder-width apart. |
871 |
| 871 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif |
jump squat v. 2 |
1614 |
calves |
871 |
871 |
body weight |
871 |
5066 |
Stand with your feet shoulder-width apart. |
871 |
| 871 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif |
jump squat v. 2 |
1613 |
hamstrings |
871 |
871 |
body weight |
871 |
5066 |
Stand with your feet shoulder-width apart. |
871 |
| 871 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif |
jump squat v. 2 |
1612 |
quadriceps |
871 |
871 |
body weight |
871 |
5067 |
Lower your body into a squat position by bending your knees and pushing your hips back. |
871 |
| 871 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif |
jump squat v. 2 |
1614 |
calves |
871 |
871 |
body weight |
871 |
5067 |
Lower your body into a squat position by bending your knees and pushing your hips back. |
871 |
| 871 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif |
jump squat v. 2 |
1613 |
hamstrings |
871 |
871 |
body weight |
871 |
5067 |
Lower your body into a squat position by bending your knees and pushing your hips back. |
871 |
| 871 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif |
jump squat v. 2 |
1612 |
quadriceps |
871 |
871 |
body weight |
871 |
5068 |
Jump explosively, extending your hips and knees fully. |
871 |
| 871 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif |
jump squat v. 2 |
1614 |
calves |
871 |
871 |
body weight |
871 |
5068 |
Jump explosively, extending your hips and knees fully. |
871 |
| 871 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif |
jump squat v. 2 |
1613 |
hamstrings |
871 |
871 |
body weight |
871 |
5068 |
Jump explosively, extending your hips and knees fully. |
871 |
| 871 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif |
jump squat v. 2 |
1612 |
quadriceps |
871 |
871 |
body weight |
871 |
5069 |
Land softly on the balls of your feet and immediately lower your body back into a squat position. |
871 |
| 871 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif |
jump squat v. 2 |
1614 |
calves |
871 |
871 |
body weight |
871 |
5069 |
Land softly on the balls of your feet and immediately lower your body back into a squat position. |
871 |
| 871 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif |
jump squat v. 2 |
1613 |
hamstrings |
871 |
871 |
body weight |
871 |
5069 |
Land softly on the balls of your feet and immediately lower your body back into a squat position. |
871 |
| 871 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif |
jump squat v. 2 |
1612 |
quadriceps |
871 |
871 |
body weight |
871 |
5070 |
Repeat for the desired number of repetitions. |
871 |
| 871 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif |
jump squat v. 2 |
1614 |
calves |
871 |
871 |
body weight |
871 |
5070 |
Repeat for the desired number of repetitions. |
871 |
| 871 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\jump squat v. 2.gif |
jump squat v. 2 |
1613 |
hamstrings |
871 |
871 |
body weight |
871 |
5070 |
Repeat for the desired number of repetitions. |
871 |
| 872 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif |
kettlebell advanced windmill |
1615 |
obliques |
872 |
872 |
kettlebell |
872 |
5071 |
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. |
872 |
| 872 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif |
kettlebell advanced windmill |
1616 |
shoulders |
872 |
872 |
kettlebell |
872 |
5071 |
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. |
872 |
| 872 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif |
kettlebell advanced windmill |
1615 |
obliques |
872 |
872 |
kettlebell |
872 |
5072 |
Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward. |
872 |
| 872 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif |
kettlebell advanced windmill |
1616 |
shoulders |
872 |
872 |
kettlebell |
872 |
5072 |
Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward. |
872 |
| 872 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif |
kettlebell advanced windmill |
1615 |
obliques |
872 |
872 |
kettlebell |
872 |
5073 |
Rotate your left foot slightly to the right, and shift your weight onto your left leg. |
872 |
| 872 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif |
kettlebell advanced windmill |
1616 |
shoulders |
872 |
872 |
kettlebell |
872 |
5073 |
Rotate your left foot slightly to the right, and shift your weight onto your left leg. |
872 |
| 872 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif |
kettlebell advanced windmill |
1615 |
obliques |
872 |
872 |
kettlebell |
872 |
5074 |
Bend your left knee and hinge at the hip, lowering your torso towards the left side. |
872 |
| 872 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif |
kettlebell advanced windmill |
1616 |
shoulders |
872 |
872 |
kettlebell |
872 |
5074 |
Bend your left knee and hinge at the hip, lowering your torso towards the left side. |
872 |
| 872 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif |
kettlebell advanced windmill |
1615 |
obliques |
872 |
872 |
kettlebell |
872 |
5075 |
Keep your right arm extended overhead and your eyes on the kettlebell. |
872 |
| 872 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif |
kettlebell advanced windmill |
1616 |
shoulders |
872 |
872 |
kettlebell |
872 |
5075 |
Keep your right arm extended overhead and your eyes on the kettlebell. |
872 |
| 872 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif |
kettlebell advanced windmill |
1615 |
obliques |
872 |
872 |
kettlebell |
872 |
5076 |
As you lower your torso, allow your right leg to straighten and your right foot to pivot slightly. |
872 |
| 872 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif |
kettlebell advanced windmill |
1616 |
shoulders |
872 |
872 |
kettlebell |
872 |
5076 |
As you lower your torso, allow your right leg to straighten and your right foot to pivot slightly. |
872 |
| 872 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif |
kettlebell advanced windmill |
1615 |
obliques |
872 |
872 |
kettlebell |
872 |
5077 |
Lower your torso until you feel a stretch in your left hamstring and your right arm is pointing towards the ground. |
872 |
| 872 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif |
kettlebell advanced windmill |
1616 |
shoulders |
872 |
872 |
kettlebell |
872 |
5077 |
Lower your torso until you feel a stretch in your left hamstring and your right arm is pointing towards the ground. |
872 |
| 872 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif |
kettlebell advanced windmill |
1615 |
obliques |
872 |
872 |
kettlebell |
872 |
5078 |
Pause for a moment, then engage your core and push through your left heel to return to the starting position. |
872 |
| 872 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif |
kettlebell advanced windmill |
1616 |
shoulders |
872 |
872 |
kettlebell |
872 |
5078 |
Pause for a moment, then engage your core and push through your left heel to return to the starting position. |
872 |
| 872 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif |
kettlebell advanced windmill |
1615 |
obliques |
872 |
872 |
kettlebell |
872 |
5079 |
Repeat for the desired number of repetitions, then switch sides. |
872 |
| 872 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell advanced windmill.gif |
kettlebell advanced windmill |
1616 |
shoulders |
872 |
872 |
kettlebell |
872 |
5079 |
Repeat for the desired number of repetitions, then switch sides. |
872 |
| 873 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif |
kettlebell alternating hang clean |
1617 |
shoulders |
873 |
873 |
kettlebell |
873 |
5080 |
Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip. |
873 |
| 873 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif |
kettlebell alternating hang clean |
1618 |
traps |
873 |
873 |
kettlebell |
873 |
5080 |
Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip. |
873 |
| 873 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif |
kettlebell alternating hang clean |
1619 |
core |
873 |
873 |
kettlebell |
873 |
5080 |
Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip. |
873 |
| 873 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif |
kettlebell alternating hang clean |
1617 |
shoulders |
873 |
873 |
kettlebell |
873 |
5081 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. |
873 |
| 873 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif |
kettlebell alternating hang clean |
1618 |
traps |
873 |
873 |
kettlebell |
873 |
5081 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. |
873 |
| 873 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif |
kettlebell alternating hang clean |
1619 |
core |
873 |
873 |
kettlebell |
873 |
5081 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. |
873 |
| 873 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif |
kettlebell alternating hang clean |
1617 |
shoulders |
873 |
873 |
kettlebell |
873 |
5082 |
Allow the kettlebells to hang in front of your body with your arms fully extended. |
873 |
| 873 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif |
kettlebell alternating hang clean |
1618 |
traps |
873 |
873 |
kettlebell |
873 |
5082 |
Allow the kettlebells to hang in front of your body with your arms fully extended. |
873 |
| 873 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif |
kettlebell alternating hang clean |
1619 |
core |
873 |
873 |
kettlebell |
873 |
5082 |
Allow the kettlebells to hang in front of your body with your arms fully extended. |
873 |
| 873 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif |
kettlebell alternating hang clean |
1617 |
shoulders |
873 |
873 |
kettlebell |
873 |
5083 |
In one fluid motion, explosively extend your hips, shrug your shoulders, and pull the kettlebells up towards your shoulders. |
873 |
| 873 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif |
kettlebell alternating hang clean |
1618 |
traps |
873 |
873 |
kettlebell |
873 |
5083 |
In one fluid motion, explosively extend your hips, shrug your shoulders, and pull the kettlebells up towards your shoulders. |
873 |
| 873 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif |
kettlebell alternating hang clean |
1619 |
core |
873 |
873 |
kettlebell |
873 |
5083 |
In one fluid motion, explosively extend your hips, shrug your shoulders, and pull the kettlebells up towards your shoulders. |
873 |
| 873 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif |
kettlebell alternating hang clean |
1617 |
shoulders |
873 |
873 |
kettlebell |
873 |
5084 |
As the kettlebells reach shoulder height, rotate your wrists and catch the kettlebells in the rack position, with your palms facing inward and the kettlebells resting on the outside of your forearms. |
873 |
| 873 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif |
kettlebell alternating hang clean |
1618 |
traps |
873 |
873 |
kettlebell |
873 |
5084 |
As the kettlebells reach shoulder height, rotate your wrists and catch the kettlebells in the rack position, with your palms facing inward and the kettlebells resting on the outside of your forearms. |
873 |
| 873 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif |
kettlebell alternating hang clean |
1619 |
core |
873 |
873 |
kettlebell |
873 |
5084 |
As the kettlebells reach shoulder height, rotate your wrists and catch the kettlebells in the rack position, with your palms facing inward and the kettlebells resting on the outside of your forearms. |
873 |
| 873 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif |
kettlebell alternating hang clean |
1617 |
shoulders |
873 |
873 |
kettlebell |
873 |
5085 |
Lower the kettlebells back down to the starting position and repeat the movement with the opposite arm. |
873 |
| 873 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif |
kettlebell alternating hang clean |
1618 |
traps |
873 |
873 |
kettlebell |
873 |
5085 |
Lower the kettlebells back down to the starting position and repeat the movement with the opposite arm. |
873 |
| 873 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif |
kettlebell alternating hang clean |
1619 |
core |
873 |
873 |
kettlebell |
873 |
5085 |
Lower the kettlebells back down to the starting position and repeat the movement with the opposite arm. |
873 |
| 873 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif |
kettlebell alternating hang clean |
1617 |
shoulders |
873 |
873 |
kettlebell |
873 |
5086 |
Continue alternating arms for the desired number of repetitions. |
873 |
| 873 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif |
kettlebell alternating hang clean |
1618 |
traps |
873 |
873 |
kettlebell |
873 |
5086 |
Continue alternating arms for the desired number of repetitions. |
873 |
| 873 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating hang clean.gif |
kettlebell alternating hang clean |
1619 |
core |
873 |
873 |
kettlebell |
873 |
5086 |
Continue alternating arms for the desired number of repetitions. |
873 |
| 874 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press.gif |
kettlebell alternating press |
1620 |
triceps |
874 |
874 |
kettlebell |
874 |
5087 |
Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. |
874 |
| 874 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press.gif |
kettlebell alternating press |
1621 |
core |
874 |
874 |
kettlebell |
874 |
5087 |
Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. |
874 |
| 874 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press.gif |
kettlebell alternating press |
1620 |
triceps |
874 |
874 |
kettlebell |
874 |
5088 |
Press one kettlebell overhead, fully extending your arm. |
874 |
| 874 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press.gif |
kettlebell alternating press |
1621 |
core |
874 |
874 |
kettlebell |
874 |
5088 |
Press one kettlebell overhead, fully extending your arm. |
874 |
| 874 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press.gif |
kettlebell alternating press |
1620 |
triceps |
874 |
874 |
kettlebell |
874 |
5089 |
Lower the kettlebell back to shoulder height. |
874 |
| 874 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press.gif |
kettlebell alternating press |
1621 |
core |
874 |
874 |
kettlebell |
874 |
5089 |
Lower the kettlebell back to shoulder height. |
874 |
| 874 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press.gif |
kettlebell alternating press |
1620 |
triceps |
874 |
874 |
kettlebell |
874 |
5090 |
Repeat with the other arm. |
874 |
| 874 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press.gif |
kettlebell alternating press |
1621 |
core |
874 |
874 |
kettlebell |
874 |
5090 |
Repeat with the other arm. |
874 |
| 874 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press.gif |
kettlebell alternating press |
1620 |
triceps |
874 |
874 |
kettlebell |
874 |
5091 |
Continue alternating arms for the desired number of repetitions. |
874 |
| 874 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press.gif |
kettlebell alternating press |
1621 |
core |
874 |
874 |
kettlebell |
874 |
5091 |
Continue alternating arms for the desired number of repetitions. |
874 |
| 875 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press on floor.gif |
kettlebell alternating press on floor |
1622 |
shoulders |
875 |
875 |
kettlebell |
875 |
5092 |
Start by lying on your back on the floor with your knees bent and feet flat on the ground. |
875 |
| 875 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press on floor.gif |
kettlebell alternating press on floor |
1623 |
triceps |
875 |
875 |
kettlebell |
875 |
5092 |
Start by lying on your back on the floor with your knees bent and feet flat on the ground. |
875 |
| 875 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press on floor.gif |
kettlebell alternating press on floor |
1622 |
shoulders |
875 |
875 |
kettlebell |
875 |
5093 |
Hold a kettlebell in each hand, with your palms facing towards your feet and your arms extended straight up towards the ceiling. |
875 |
| 875 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press on floor.gif |
kettlebell alternating press on floor |
1623 |
triceps |
875 |
875 |
kettlebell |
875 |
5093 |
Hold a kettlebell in each hand, with your palms facing towards your feet and your arms extended straight up towards the ceiling. |
875 |
| 875 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press on floor.gif |
kettlebell alternating press on floor |
1622 |
shoulders |
875 |
875 |
kettlebell |
875 |
5094 |
Lower one kettlebell down towards your shoulder while keeping the other kettlebell extended straight up. |
875 |
| 875 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press on floor.gif |
kettlebell alternating press on floor |
1623 |
triceps |
875 |
875 |
kettlebell |
875 |
5094 |
Lower one kettlebell down towards your shoulder while keeping the other kettlebell extended straight up. |
875 |
| 875 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press on floor.gif |
kettlebell alternating press on floor |
1622 |
shoulders |
875 |
875 |
kettlebell |
875 |
5095 |
Press the lowered kettlebell back up to the starting position while simultaneously lowering the other kettlebell down towards your shoulder. |
875 |
| 875 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press on floor.gif |
kettlebell alternating press on floor |
1623 |
triceps |
875 |
875 |
kettlebell |
875 |
5095 |
Press the lowered kettlebell back up to the starting position while simultaneously lowering the other kettlebell down towards your shoulder. |
875 |
| 875 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press on floor.gif |
kettlebell alternating press on floor |
1622 |
shoulders |
875 |
875 |
kettlebell |
875 |
5096 |
Continue alternating the press motion with each kettlebell for the desired number of repetitions. |
875 |
| 875 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating press on floor.gif |
kettlebell alternating press on floor |
1623 |
triceps |
875 |
875 |
kettlebell |
875 |
5096 |
Continue alternating the press motion with each kettlebell for the desired number of repetitions. |
875 |
| 876 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating renegade row.gif |
kettlebell alternating renegade row |
1624 |
core |
876 |
876 |
kettlebell |
876 |
5097 |
Start in a high plank position with your hands gripping the kettlebells and your feet hip-width apart. |
876 |
| 876 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating renegade row.gif |
kettlebell alternating renegade row |
1625 |
shoulders |
876 |
876 |
kettlebell |
876 |
5097 |
Start in a high plank position with your hands gripping the kettlebells and your feet hip-width apart. |
876 |
| 876 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating renegade row.gif |
kettlebell alternating renegade row |
1624 |
core |
876 |
876 |
kettlebell |
876 |
5098 |
Engage your core and keep your body in a straight line from head to heels. |
876 |
| 876 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating renegade row.gif |
kettlebell alternating renegade row |
1625 |
shoulders |
876 |
876 |
kettlebell |
876 |
5098 |
Engage your core and keep your body in a straight line from head to heels. |
876 |
| 876 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating renegade row.gif |
kettlebell alternating renegade row |
1624 |
core |
876 |
876 |
kettlebell |
876 |
5099 |
Pull one kettlebell up towards your chest, keeping your elbow close to your body. |
876 |
| 876 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating renegade row.gif |
kettlebell alternating renegade row |
1625 |
shoulders |
876 |
876 |
kettlebell |
876 |
5099 |
Pull one kettlebell up towards your chest, keeping your elbow close to your body. |
876 |
| 876 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating renegade row.gif |
kettlebell alternating renegade row |
1624 |
core |
876 |
876 |
kettlebell |
876 |
5100 |
Lower the kettlebell back down to the starting position and repeat with the other arm. |
876 |
| 876 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating renegade row.gif |
kettlebell alternating renegade row |
1625 |
shoulders |
876 |
876 |
kettlebell |
876 |
5100 |
Lower the kettlebell back down to the starting position and repeat with the other arm. |
876 |
| 876 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating renegade row.gif |
kettlebell alternating renegade row |
1624 |
core |
876 |
876 |
kettlebell |
876 |
5101 |
Continue alternating arms for the desired number of repetitions. |
876 |
| 876 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating renegade row.gif |
kettlebell alternating renegade row |
1625 |
shoulders |
876 |
876 |
kettlebell |
876 |
5101 |
Continue alternating arms for the desired number of repetitions. |
876 |
| 877 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating row.gif |
kettlebell alternating row |
1626 |
biceps |
877 |
877 |
kettlebell |
877 |
5102 |
Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body. |
877 |
| 877 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating row.gif |
kettlebell alternating row |
1627 |
forearms |
877 |
877 |
kettlebell |
877 |
5102 |
Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body. |
877 |
| 877 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating row.gif |
kettlebell alternating row |
1626 |
biceps |
877 |
877 |
kettlebell |
877 |
5103 |
Bend forward at the hips, keeping your back straight and your core engaged. |
877 |
| 877 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating row.gif |
kettlebell alternating row |
1627 |
forearms |
877 |
877 |
kettlebell |
877 |
5103 |
Bend forward at the hips, keeping your back straight and your core engaged. |
877 |
| 877 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating row.gif |
kettlebell alternating row |
1626 |
biceps |
877 |
877 |
kettlebell |
877 |
5104 |
Pull one kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. |
877 |
| 877 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating row.gif |
kettlebell alternating row |
1627 |
forearms |
877 |
877 |
kettlebell |
877 |
5104 |
Pull one kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. |
877 |
| 877 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating row.gif |
kettlebell alternating row |
1626 |
biceps |
877 |
877 |
kettlebell |
877 |
5105 |
Lower the kettlebell back down to the starting position and repeat with the other arm. |
877 |
| 877 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating row.gif |
kettlebell alternating row |
1627 |
forearms |
877 |
877 |
kettlebell |
877 |
5105 |
Lower the kettlebell back down to the starting position and repeat with the other arm. |
877 |
| 877 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating row.gif |
kettlebell alternating row |
1626 |
biceps |
877 |
877 |
kettlebell |
877 |
5106 |
Continue alternating arms for the desired number of repetitions. |
877 |
| 877 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell alternating row.gif |
kettlebell alternating row |
1627 |
forearms |
877 |
877 |
kettlebell |
877 |
5106 |
Continue alternating arms for the desired number of repetitions. |
877 |
| 878 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell arnold press.gif |
kettlebell arnold press |
1628 |
triceps |
878 |
878 |
kettlebell |
878 |
5107 |
Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height with your palms facing towards you. |
878 |
| 878 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell arnold press.gif |
kettlebell arnold press |
1629 |
upper back |
878 |
878 |
kettlebell |
878 |
5107 |
Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height with your palms facing towards you. |
878 |
| 878 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell arnold press.gif |
kettlebell arnold press |
1628 |
triceps |
878 |
878 |
kettlebell |
878 |
5108 |
Engage your core and press the kettlebells overhead, rotating your palms to face forward as you extend your arms. |
878 |
| 878 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell arnold press.gif |
kettlebell arnold press |
1629 |
upper back |
878 |
878 |
kettlebell |
878 |
5108 |
Engage your core and press the kettlebells overhead, rotating your palms to face forward as you extend your arms. |
878 |
| 878 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell arnold press.gif |
kettlebell arnold press |
1628 |
triceps |
878 |
878 |
kettlebell |
878 |
5109 |
Pause at the top of the movement, then slowly lower the kettlebells back to the starting position. |
878 |
| 878 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell arnold press.gif |
kettlebell arnold press |
1629 |
upper back |
878 |
878 |
kettlebell |
878 |
5109 |
Pause at the top of the movement, then slowly lower the kettlebells back to the starting position. |
878 |
| 878 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell arnold press.gif |
kettlebell arnold press |
1628 |
triceps |
878 |
878 |
kettlebell |
878 |
5110 |
Repeat for the desired number of repetitions. |
878 |
| 878 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell arnold press.gif |
kettlebell arnold press |
1629 |
upper back |
878 |
878 |
kettlebell |
878 |
5110 |
Repeat for the desired number of repetitions. |
878 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1630 |
shoulders |
879 |
879 |
kettlebell |
879 |
5111 |
Stand with your feet shoulder-width apart, holding a kettlebell in your right hand. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1631 |
triceps |
879 |
879 |
kettlebell |
879 |
5111 |
Stand with your feet shoulder-width apart, holding a kettlebell in your right hand. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1632 |
obliques |
879 |
879 |
kettlebell |
879 |
5111 |
Stand with your feet shoulder-width apart, holding a kettlebell in your right hand. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1630 |
shoulders |
879 |
879 |
kettlebell |
879 |
5112 |
Bend your knees slightly and press the kettlebell overhead with your right arm, keeping your elbow locked. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1631 |
triceps |
879 |
879 |
kettlebell |
879 |
5112 |
Bend your knees slightly and press the kettlebell overhead with your right arm, keeping your elbow locked. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1632 |
obliques |
879 |
879 |
kettlebell |
879 |
5112 |
Bend your knees slightly and press the kettlebell overhead with your right arm, keeping your elbow locked. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1630 |
shoulders |
879 |
879 |
kettlebell |
879 |
5113 |
Rotate your torso to the left, shifting your weight onto your left foot. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1631 |
triceps |
879 |
879 |
kettlebell |
879 |
5113 |
Rotate your torso to the left, shifting your weight onto your left foot. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1632 |
obliques |
879 |
879 |
kettlebell |
879 |
5113 |
Rotate your torso to the left, shifting your weight onto your left foot. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1630 |
shoulders |
879 |
879 |
kettlebell |
879 |
5114 |
Bend your left knee and lower your torso towards the ground, keeping your right arm extended overhead. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1631 |
triceps |
879 |
879 |
kettlebell |
879 |
5114 |
Bend your left knee and lower your torso towards the ground, keeping your right arm extended overhead. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1632 |
obliques |
879 |
879 |
kettlebell |
879 |
5114 |
Bend your left knee and lower your torso towards the ground, keeping your right arm extended overhead. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1630 |
shoulders |
879 |
879 |
kettlebell |
879 |
5115 |
As you lower, keep your eyes on the kettlebell and your chest lifted. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1631 |
triceps |
879 |
879 |
kettlebell |
879 |
5115 |
As you lower, keep your eyes on the kettlebell and your chest lifted. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1632 |
obliques |
879 |
879 |
kettlebell |
879 |
5115 |
As you lower, keep your eyes on the kettlebell and your chest lifted. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1630 |
shoulders |
879 |
879 |
kettlebell |
879 |
5116 |
Once your left hand touches the ground, push through your left foot and straighten your left leg, driving your hips forward. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1631 |
triceps |
879 |
879 |
kettlebell |
879 |
5116 |
Once your left hand touches the ground, push through your left foot and straighten your left leg, driving your hips forward. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1632 |
obliques |
879 |
879 |
kettlebell |
879 |
5116 |
Once your left hand touches the ground, push through your left foot and straighten your left leg, driving your hips forward. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1630 |
shoulders |
879 |
879 |
kettlebell |
879 |
5117 |
As you drive your hips forward, use your core and right arm to press the kettlebell back up to the starting position. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1631 |
triceps |
879 |
879 |
kettlebell |
879 |
5117 |
As you drive your hips forward, use your core and right arm to press the kettlebell back up to the starting position. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1632 |
obliques |
879 |
879 |
kettlebell |
879 |
5117 |
As you drive your hips forward, use your core and right arm to press the kettlebell back up to the starting position. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1630 |
shoulders |
879 |
879 |
kettlebell |
879 |
5118 |
Repeat for the desired number of repetitions, then switch sides. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1631 |
triceps |
879 |
879 |
kettlebell |
879 |
5118 |
Repeat for the desired number of repetitions, then switch sides. |
879 |
| 879 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bent press.gif |
kettlebell bent press |
1632 |
obliques |
879 |
879 |
kettlebell |
879 |
5118 |
Repeat for the desired number of repetitions, then switch sides. |
879 |
| 880 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif |
kettlebell bottoms up clean from the hang position |
1633 |
forearms |
880 |
880 |
kettlebell |
880 |
5119 |
Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip. |
880 |
| 880 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif |
kettlebell bottoms up clean from the hang position |
1634 |
shoulders |
880 |
880 |
kettlebell |
880 |
5119 |
Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip. |
880 |
| 880 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif |
kettlebell bottoms up clean from the hang position |
1633 |
forearms |
880 |
880 |
kettlebell |
880 |
5120 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. |
880 |
| 880 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif |
kettlebell bottoms up clean from the hang position |
1634 |
shoulders |
880 |
880 |
kettlebell |
880 |
5120 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. |
880 |
| 880 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif |
kettlebell bottoms up clean from the hang position |
1633 |
forearms |
880 |
880 |
kettlebell |
880 |
5121 |
Allow the kettlebell to hang down between your legs, with your arm fully extended. |
880 |
| 880 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif |
kettlebell bottoms up clean from the hang position |
1634 |
shoulders |
880 |
880 |
kettlebell |
880 |
5121 |
Allow the kettlebell to hang down between your legs, with your arm fully extended. |
880 |
| 880 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif |
kettlebell bottoms up clean from the hang position |
1633 |
forearms |
880 |
880 |
kettlebell |
880 |
5122 |
In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder. |
880 |
| 880 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif |
kettlebell bottoms up clean from the hang position |
1634 |
shoulders |
880 |
880 |
kettlebell |
880 |
5122 |
In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder. |
880 |
| 880 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif |
kettlebell bottoms up clean from the hang position |
1633 |
forearms |
880 |
880 |
kettlebell |
880 |
5123 |
As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up. |
880 |
| 880 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif |
kettlebell bottoms up clean from the hang position |
1634 |
shoulders |
880 |
880 |
kettlebell |
880 |
5123 |
As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up. |
880 |
| 880 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif |
kettlebell bottoms up clean from the hang position |
1633 |
forearms |
880 |
880 |
kettlebell |
880 |
5124 |
Catch the kettlebell at shoulder height with your elbow bent and your palm facing up. |
880 |
| 880 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif |
kettlebell bottoms up clean from the hang position |
1634 |
shoulders |
880 |
880 |
kettlebell |
880 |
5124 |
Catch the kettlebell at shoulder height with your elbow bent and your palm facing up. |
880 |
| 880 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif |
kettlebell bottoms up clean from the hang position |
1633 |
forearms |
880 |
880 |
kettlebell |
880 |
5125 |
Lower the kettlebell back down to the starting position by reversing the movement. |
880 |
| 880 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif |
kettlebell bottoms up clean from the hang position |
1634 |
shoulders |
880 |
880 |
kettlebell |
880 |
5125 |
Lower the kettlebell back down to the starting position by reversing the movement. |
880 |
| 880 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif |
kettlebell bottoms up clean from the hang position |
1633 |
forearms |
880 |
880 |
kettlebell |
880 |
5126 |
Repeat for the desired number of repetitions, then switch sides. |
880 |
| 880 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell bottoms up clean from the hang position.gif |
kettlebell bottoms up clean from the hang position |
1634 |
shoulders |
880 |
880 |
kettlebell |
880 |
5126 |
Repeat for the desired number of repetitions, then switch sides. |
880 |
| 881 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif |
kettlebell double alternating hang clean |
1635 |
forearms |
881 |
881 |
kettlebell |
881 |
5127 |
Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip. |
881 |
| 881 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif |
kettlebell double alternating hang clean |
1636 |
shoulders |
881 |
881 |
kettlebell |
881 |
5127 |
Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip. |
881 |
| 881 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif |
kettlebell double alternating hang clean |
1635 |
forearms |
881 |
881 |
kettlebell |
881 |
5128 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. |
881 |
| 881 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif |
kettlebell double alternating hang clean |
1636 |
shoulders |
881 |
881 |
kettlebell |
881 |
5128 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. |
881 |
| 881 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif |
kettlebell double alternating hang clean |
1635 |
forearms |
881 |
881 |
kettlebell |
881 |
5129 |
Allow the kettlebells to hang straight down in front of your body. |
881 |
| 881 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif |
kettlebell double alternating hang clean |
1636 |
shoulders |
881 |
881 |
kettlebell |
881 |
5129 |
Allow the kettlebells to hang straight down in front of your body. |
881 |
| 881 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif |
kettlebell double alternating hang clean |
1635 |
forearms |
881 |
881 |
kettlebell |
881 |
5130 |
In one fluid motion, explosively extend your hips and knees while shrugging your shoulders. |
881 |
| 881 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif |
kettlebell double alternating hang clean |
1636 |
shoulders |
881 |
881 |
kettlebell |
881 |
5130 |
In one fluid motion, explosively extend your hips and knees while shrugging your shoulders. |
881 |
| 881 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif |
kettlebell double alternating hang clean |
1635 |
forearms |
881 |
881 |
kettlebell |
881 |
5131 |
As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides. |
881 |
| 881 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif |
kettlebell double alternating hang clean |
1636 |
shoulders |
881 |
881 |
kettlebell |
881 |
5131 |
As the kettlebells rise, pull them up towards your shoulders, keeping your elbows high and out to the sides. |
881 |
| 881 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif |
kettlebell double alternating hang clean |
1635 |
forearms |
881 |
881 |
kettlebell |
881 |
5132 |
Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward. |
881 |
| 881 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif |
kettlebell double alternating hang clean |
1636 |
shoulders |
881 |
881 |
kettlebell |
881 |
5132 |
Catch the kettlebells at shoulder height, with your palms facing inward and your elbows pointing forward. |
881 |
| 881 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif |
kettlebell double alternating hang clean |
1635 |
forearms |
881 |
881 |
kettlebell |
881 |
5133 |
Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions. |
881 |
| 881 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double alternating hang clean.gif |
kettlebell double alternating hang clean |
1636 |
shoulders |
881 |
881 |
kettlebell |
881 |
5133 |
Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions. |
881 |
| 882 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif |
kettlebell double jerk |
1637 |
triceps |
882 |
882 |
kettlebell |
882 |
5134 |
Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. |
882 |
| 882 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif |
kettlebell double jerk |
1638 |
core |
882 |
882 |
kettlebell |
882 |
5134 |
Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. |
882 |
| 882 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif |
kettlebell double jerk |
1637 |
triceps |
882 |
882 |
kettlebell |
882 |
5135 |
Bend your knees slightly and engage your core. |
882 |
| 882 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif |
kettlebell double jerk |
1638 |
core |
882 |
882 |
kettlebell |
882 |
5135 |
Bend your knees slightly and engage your core. |
882 |
| 882 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif |
kettlebell double jerk |
1637 |
triceps |
882 |
882 |
kettlebell |
882 |
5136 |
Press the kettlebells overhead, fully extending your arms. |
882 |
| 882 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif |
kettlebell double jerk |
1638 |
core |
882 |
882 |
kettlebell |
882 |
5136 |
Press the kettlebells overhead, fully extending your arms. |
882 |
| 882 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif |
kettlebell double jerk |
1637 |
triceps |
882 |
882 |
kettlebell |
882 |
5137 |
Bend your knees and quickly drop into a partial squat. |
882 |
| 882 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif |
kettlebell double jerk |
1638 |
core |
882 |
882 |
kettlebell |
882 |
5137 |
Bend your knees and quickly drop into a partial squat. |
882 |
| 882 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif |
kettlebell double jerk |
1637 |
triceps |
882 |
882 |
kettlebell |
882 |
5138 |
Explosively extend your hips and knees, driving the kettlebells overhead. |
882 |
| 882 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif |
kettlebell double jerk |
1638 |
core |
882 |
882 |
kettlebell |
882 |
5138 |
Explosively extend your hips and knees, driving the kettlebells overhead. |
882 |
| 882 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif |
kettlebell double jerk |
1637 |
triceps |
882 |
882 |
kettlebell |
882 |
5139 |
Lock out your arms and catch the kettlebells overhead with your knees slightly bent. |
882 |
| 882 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif |
kettlebell double jerk |
1638 |
core |
882 |
882 |
kettlebell |
882 |
5139 |
Lock out your arms and catch the kettlebells overhead with your knees slightly bent. |
882 |
| 882 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif |
kettlebell double jerk |
1637 |
triceps |
882 |
882 |
kettlebell |
882 |
5140 |
Stand up straight and return to the starting position. |
882 |
| 882 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif |
kettlebell double jerk |
1638 |
core |
882 |
882 |
kettlebell |
882 |
5140 |
Stand up straight and return to the starting position. |
882 |
| 882 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif |
kettlebell double jerk |
1637 |
triceps |
882 |
882 |
kettlebell |
882 |
5141 |
Repeat for the desired number of repetitions. |
882 |
| 882 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double jerk.gif |
kettlebell double jerk |
1638 |
core |
882 |
882 |
kettlebell |
882 |
5141 |
Repeat for the desired number of repetitions. |
882 |
| 883 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif |
kettlebell double push press |
1639 |
triceps |
883 |
883 |
kettlebell |
883 |
5142 |
Start by standing with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. |
883 |
| 883 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif |
kettlebell double push press |
1640 |
core |
883 |
883 |
kettlebell |
883 |
5142 |
Start by standing with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. |
883 |
| 883 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif |
kettlebell double push press |
1639 |
triceps |
883 |
883 |
kettlebell |
883 |
5143 |
Bend your knees slightly and engage your core. |
883 |
| 883 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif |
kettlebell double push press |
1640 |
core |
883 |
883 |
kettlebell |
883 |
5143 |
Bend your knees slightly and engage your core. |
883 |
| 883 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif |
kettlebell double push press |
1639 |
triceps |
883 |
883 |
kettlebell |
883 |
5144 |
Initiate the movement by explosively extending your hips, knees, and ankles, driving the kettlebells overhead. |
883 |
| 883 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif |
kettlebell double push press |
1640 |
core |
883 |
883 |
kettlebell |
883 |
5144 |
Initiate the movement by explosively extending your hips, knees, and ankles, driving the kettlebells overhead. |
883 |
| 883 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif |
kettlebell double push press |
1639 |
triceps |
883 |
883 |
kettlebell |
883 |
5145 |
As the kettlebells reach the top, press them fully overhead, locking out your arms. |
883 |
| 883 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif |
kettlebell double push press |
1640 |
core |
883 |
883 |
kettlebell |
883 |
5145 |
As the kettlebells reach the top, press them fully overhead, locking out your arms. |
883 |
| 883 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif |
kettlebell double push press |
1639 |
triceps |
883 |
883 |
kettlebell |
883 |
5146 |
Lower the kettlebells back to the starting position by bending your elbows and bringing them back down to shoulder height. |
883 |
| 883 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif |
kettlebell double push press |
1640 |
core |
883 |
883 |
kettlebell |
883 |
5146 |
Lower the kettlebells back to the starting position by bending your elbows and bringing them back down to shoulder height. |
883 |
| 883 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif |
kettlebell double push press |
1639 |
triceps |
883 |
883 |
kettlebell |
883 |
5147 |
Repeat for the desired number of repetitions. |
883 |
| 883 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double push press.gif |
kettlebell double push press |
1640 |
core |
883 |
883 |
kettlebell |
883 |
5147 |
Repeat for the desired number of repetitions. |
883 |
| 884 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif |
kettlebell double snatch |
1641 |
trapezius |
884 |
884 |
kettlebell |
884 |
5148 |
Stand with your feet shoulder-width apart, holding a kettlebell in each hand at arm's length in front of your thighs. |
884 |
| 884 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif |
kettlebell double snatch |
1642 |
forearms |
884 |
884 |
kettlebell |
884 |
5148 |
Stand with your feet shoulder-width apart, holding a kettlebell in each hand at arm's length in front of your thighs. |
884 |
| 884 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif |
kettlebell double snatch |
1643 |
core |
884 |
884 |
kettlebell |
884 |
5148 |
Stand with your feet shoulder-width apart, holding a kettlebell in each hand at arm's length in front of your thighs. |
884 |
| 884 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif |
kettlebell double snatch |
1641 |
trapezius |
884 |
884 |
kettlebell |
884 |
5149 |
Bend your knees slightly and hinge forward at the hips, keeping your back flat and chest up. |
884 |
| 884 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif |
kettlebell double snatch |
1642 |
forearms |
884 |
884 |
kettlebell |
884 |
5149 |
Bend your knees slightly and hinge forward at the hips, keeping your back flat and chest up. |
884 |
| 884 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif |
kettlebell double snatch |
1643 |
core |
884 |
884 |
kettlebell |
884 |
5149 |
Bend your knees slightly and hinge forward at the hips, keeping your back flat and chest up. |
884 |
| 884 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif |
kettlebell double snatch |
1641 |
trapezius |
884 |
884 |
kettlebell |
884 |
5150 |
In one explosive motion, extend your hips, knees, and ankles, and simultaneously pull the kettlebells up towards your shoulders. |
884 |
| 884 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif |
kettlebell double snatch |
1642 |
forearms |
884 |
884 |
kettlebell |
884 |
5150 |
In one explosive motion, extend your hips, knees, and ankles, and simultaneously pull the kettlebells up towards your shoulders. |
884 |
| 884 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif |
kettlebell double snatch |
1643 |
core |
884 |
884 |
kettlebell |
884 |
5150 |
In one explosive motion, extend your hips, knees, and ankles, and simultaneously pull the kettlebells up towards your shoulders. |
884 |
| 884 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif |
kettlebell double snatch |
1641 |
trapezius |
884 |
884 |
kettlebell |
884 |
5151 |
As the kettlebells reach shoulder level, rotate your wrists and punch the kettlebells overhead, fully extending your arms. |
884 |
| 884 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif |
kettlebell double snatch |
1642 |
forearms |
884 |
884 |
kettlebell |
884 |
5151 |
As the kettlebells reach shoulder level, rotate your wrists and punch the kettlebells overhead, fully extending your arms. |
884 |
| 884 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif |
kettlebell double snatch |
1643 |
core |
884 |
884 |
kettlebell |
884 |
5151 |
As the kettlebells reach shoulder level, rotate your wrists and punch the kettlebells overhead, fully extending your arms. |
884 |
| 884 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif |
kettlebell double snatch |
1641 |
trapezius |
884 |
884 |
kettlebell |
884 |
5152 |
Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions. |
884 |
| 884 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif |
kettlebell double snatch |
1642 |
forearms |
884 |
884 |
kettlebell |
884 |
5152 |
Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions. |
884 |
| 884 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double snatch.gif |
kettlebell double snatch |
1643 |
core |
884 |
884 |
kettlebell |
884 |
5152 |
Lower the kettlebells back down to the starting position and repeat for the desired number of repetitions. |
884 |
| 885 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif |
kettlebell double windmill |
1644 |
shoulders |
885 |
885 |
kettlebell |
885 |
5153 |
Stand with your feet shoulder-width apart, holding a kettlebell in your right hand. |
885 |
| 885 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif |
kettlebell double windmill |
1645 |
hamstrings |
885 |
885 |
kettlebell |
885 |
5153 |
Stand with your feet shoulder-width apart, holding a kettlebell in your right hand. |
885 |
| 885 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif |
kettlebell double windmill |
1644 |
shoulders |
885 |
885 |
kettlebell |
885 |
5154 |
Extend your right arm overhead, keeping your eyes on the kettlebell. |
885 |
| 885 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif |
kettlebell double windmill |
1645 |
hamstrings |
885 |
885 |
kettlebell |
885 |
5154 |
Extend your right arm overhead, keeping your eyes on the kettlebell. |
885 |
| 885 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif |
kettlebell double windmill |
1644 |
shoulders |
885 |
885 |
kettlebell |
885 |
5155 |
Rotate your left foot 45 degrees to the left and your right foot 90 degrees to the right. |
885 |
| 885 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif |
kettlebell double windmill |
1645 |
hamstrings |
885 |
885 |
kettlebell |
885 |
5155 |
Rotate your left foot 45 degrees to the left and your right foot 90 degrees to the right. |
885 |
| 885 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif |
kettlebell double windmill |
1644 |
shoulders |
885 |
885 |
kettlebell |
885 |
5156 |
Bend at the waist to the left, keeping your right arm extended overhead. |
885 |
| 885 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif |
kettlebell double windmill |
1645 |
hamstrings |
885 |
885 |
kettlebell |
885 |
5156 |
Bend at the waist to the left, keeping your right arm extended overhead. |
885 |
| 885 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif |
kettlebell double windmill |
1644 |
shoulders |
885 |
885 |
kettlebell |
885 |
5157 |
Lower the kettlebell towards the ground, reaching towards your left foot. |
885 |
| 885 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif |
kettlebell double windmill |
1645 |
hamstrings |
885 |
885 |
kettlebell |
885 |
5157 |
Lower the kettlebell towards the ground, reaching towards your left foot. |
885 |
| 885 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif |
kettlebell double windmill |
1644 |
shoulders |
885 |
885 |
kettlebell |
885 |
5158 |
Pause for a moment, then engage your core and push through your right foot to return to the starting position. |
885 |
| 885 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif |
kettlebell double windmill |
1645 |
hamstrings |
885 |
885 |
kettlebell |
885 |
5158 |
Pause for a moment, then engage your core and push through your right foot to return to the starting position. |
885 |
| 885 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif |
kettlebell double windmill |
1644 |
shoulders |
885 |
885 |
kettlebell |
885 |
5159 |
Repeat for the desired number of repetitions, then switch sides. |
885 |
| 885 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell double windmill.gif |
kettlebell double windmill |
1645 |
hamstrings |
885 |
885 |
kettlebell |
885 |
5159 |
Repeat for the desired number of repetitions, then switch sides. |
885 |
| 886 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell extended range one arm press on floor.gif |
kettlebell extended range one arm press on floor |
1646 |
triceps |
886 |
886 |
kettlebell |
886 |
5160 |
Start by lying on your back on the floor with your knees bent and feet flat on the ground. |
886 |
| 886 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell extended range one arm press on floor.gif |
kettlebell extended range one arm press on floor |
1647 |
shoulders |
886 |
886 |
kettlebell |
886 |
5160 |
Start by lying on your back on the floor with your knees bent and feet flat on the ground. |
886 |
| 886 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell extended range one arm press on floor.gif |
kettlebell extended range one arm press on floor |
1646 |
triceps |
886 |
886 |
kettlebell |
886 |
5161 |
Hold a kettlebell in one hand, with your palm facing towards your feet. |
886 |
| 886 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell extended range one arm press on floor.gif |
kettlebell extended range one arm press on floor |
1647 |
shoulders |
886 |
886 |
kettlebell |
886 |
5161 |
Hold a kettlebell in one hand, with your palm facing towards your feet. |
886 |
| 886 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell extended range one arm press on floor.gif |
kettlebell extended range one arm press on floor |
1646 |
triceps |
886 |
886 |
kettlebell |
886 |
5162 |
Extend your arm straight up towards the ceiling, keeping your elbow locked and your wrist straight. |
886 |
| 886 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell extended range one arm press on floor.gif |
kettlebell extended range one arm press on floor |
1647 |
shoulders |
886 |
886 |
kettlebell |
886 |
5162 |
Extend your arm straight up towards the ceiling, keeping your elbow locked and your wrist straight. |
886 |
| 886 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell extended range one arm press on floor.gif |
kettlebell extended range one arm press on floor |
1646 |
triceps |
886 |
886 |
kettlebell |
886 |
5163 |
Slowly lower the kettlebell back down to the starting position, maintaining control throughout the movement. |
886 |
| 886 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell extended range one arm press on floor.gif |
kettlebell extended range one arm press on floor |
1647 |
shoulders |
886 |
886 |
kettlebell |
886 |
5163 |
Slowly lower the kettlebell back down to the starting position, maintaining control throughout the movement. |
886 |
| 886 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell extended range one arm press on floor.gif |
kettlebell extended range one arm press on floor |
1646 |
triceps |
886 |
886 |
kettlebell |
886 |
5164 |
Repeat for the desired number of repetitions, then switch to the other arm. |
886 |
| 886 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell extended range one arm press on floor.gif |
kettlebell extended range one arm press on floor |
1647 |
shoulders |
886 |
886 |
kettlebell |
886 |
5164 |
Repeat for the desired number of repetitions, then switch to the other arm. |
886 |
| 887 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif |
kettlebell figure 8 |
1648 |
shoulders |
887 |
887 |
kettlebell |
887 |
5165 |
Stand with your feet shoulder-width apart, holding a kettlebell in one hand. |
887 |
| 887 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif |
kettlebell figure 8 |
1649 |
forearms |
887 |
887 |
kettlebell |
887 |
5165 |
Stand with your feet shoulder-width apart, holding a kettlebell in one hand. |
887 |
| 887 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif |
kettlebell figure 8 |
1648 |
shoulders |
887 |
887 |
kettlebell |
887 |
5166 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
887 |
| 887 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif |
kettlebell figure 8 |
1649 |
forearms |
887 |
887 |
kettlebell |
887 |
5166 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
887 |
| 887 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif |
kettlebell figure 8 |
1648 |
shoulders |
887 |
887 |
kettlebell |
887 |
5167 |
Pass the kettlebell between your legs, switching hands as it reaches the back of your legs. |
887 |
| 887 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif |
kettlebell figure 8 |
1649 |
forearms |
887 |
887 |
kettlebell |
887 |
5167 |
Pass the kettlebell between your legs, switching hands as it reaches the back of your legs. |
887 |
| 887 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif |
kettlebell figure 8 |
1648 |
shoulders |
887 |
887 |
kettlebell |
887 |
5168 |
As the kettlebell comes forward, pass it to the other hand between your legs. |
887 |
| 887 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif |
kettlebell figure 8 |
1649 |
forearms |
887 |
887 |
kettlebell |
887 |
5168 |
As the kettlebell comes forward, pass it to the other hand between your legs. |
887 |
| 887 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif |
kettlebell figure 8 |
1648 |
shoulders |
887 |
887 |
kettlebell |
887 |
5169 |
Continue passing the kettlebell between your legs in a figure 8 motion. |
887 |
| 887 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif |
kettlebell figure 8 |
1649 |
forearms |
887 |
887 |
kettlebell |
887 |
5169 |
Continue passing the kettlebell between your legs in a figure 8 motion. |
887 |
| 887 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif |
kettlebell figure 8 |
1648 |
shoulders |
887 |
887 |
kettlebell |
887 |
5170 |
Maintain a steady pace and engage your core throughout the exercise. |
887 |
| 887 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif |
kettlebell figure 8 |
1649 |
forearms |
887 |
887 |
kettlebell |
887 |
5170 |
Maintain a steady pace and engage your core throughout the exercise. |
887 |
| 887 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif |
kettlebell figure 8 |
1648 |
shoulders |
887 |
887 |
kettlebell |
887 |
5171 |
Repeat for the desired number of repetitions. |
887 |
| 887 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell figure 8.gif |
kettlebell figure 8 |
1649 |
forearms |
887 |
887 |
kettlebell |
887 |
5171 |
Repeat for the desired number of repetitions. |
887 |
| 888 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif |
kettlebell front squat |
1650 |
quadriceps |
888 |
888 |
kettlebell |
888 |
5172 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
888 |
| 888 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif |
kettlebell front squat |
1651 |
hamstrings |
888 |
888 |
kettlebell |
888 |
5172 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
888 |
| 888 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif |
kettlebell front squat |
1652 |
calves |
888 |
888 |
kettlebell |
888 |
5172 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
888 |
| 888 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif |
kettlebell front squat |
1650 |
quadriceps |
888 |
888 |
kettlebell |
888 |
5173 |
Hold the kettlebell with both hands in front of your chest, close to your body. |
888 |
| 888 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif |
kettlebell front squat |
1651 |
hamstrings |
888 |
888 |
kettlebell |
888 |
5173 |
Hold the kettlebell with both hands in front of your chest, close to your body. |
888 |
| 888 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif |
kettlebell front squat |
1652 |
calves |
888 |
888 |
kettlebell |
888 |
5173 |
Hold the kettlebell with both hands in front of your chest, close to your body. |
888 |
| 888 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif |
kettlebell front squat |
1650 |
quadriceps |
888 |
888 |
kettlebell |
888 |
5174 |
Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair. |
888 |
| 888 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif |
kettlebell front squat |
1651 |
hamstrings |
888 |
888 |
kettlebell |
888 |
5174 |
Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair. |
888 |
| 888 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif |
kettlebell front squat |
1652 |
calves |
888 |
888 |
kettlebell |
888 |
5174 |
Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair. |
888 |
| 888 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif |
kettlebell front squat |
1650 |
quadriceps |
888 |
888 |
kettlebell |
888 |
5175 |
Lower until your thighs are parallel to the ground, or as low as you can comfortably go. |
888 |
| 888 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif |
kettlebell front squat |
1651 |
hamstrings |
888 |
888 |
kettlebell |
888 |
5175 |
Lower until your thighs are parallel to the ground, or as low as you can comfortably go. |
888 |
| 888 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif |
kettlebell front squat |
1652 |
calves |
888 |
888 |
kettlebell |
888 |
5175 |
Lower until your thighs are parallel to the ground, or as low as you can comfortably go. |
888 |
| 888 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif |
kettlebell front squat |
1650 |
quadriceps |
888 |
888 |
kettlebell |
888 |
5176 |
Drive through your heels to stand back up, squeezing your glutes at the top. |
888 |
| 888 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif |
kettlebell front squat |
1651 |
hamstrings |
888 |
888 |
kettlebell |
888 |
5176 |
Drive through your heels to stand back up, squeezing your glutes at the top. |
888 |
| 888 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif |
kettlebell front squat |
1652 |
calves |
888 |
888 |
kettlebell |
888 |
5176 |
Drive through your heels to stand back up, squeezing your glutes at the top. |
888 |
| 888 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif |
kettlebell front squat |
1650 |
quadriceps |
888 |
888 |
kettlebell |
888 |
5177 |
Repeat for the desired number of repetitions. |
888 |
| 888 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif |
kettlebell front squat |
1651 |
hamstrings |
888 |
888 |
kettlebell |
888 |
5177 |
Repeat for the desired number of repetitions. |
888 |
| 888 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell front squat.gif |
kettlebell front squat |
1652 |
calves |
888 |
888 |
kettlebell |
888 |
5177 |
Repeat for the desired number of repetitions. |
888 |
| 889 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif |
kettlebell goblet squat |
1653 |
quadriceps |
889 |
889 |
kettlebell |
889 |
5178 |
Stand with your feet shoulder-width apart, holding a kettlebell close to your chest with both hands. |
889 |
| 889 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif |
kettlebell goblet squat |
1654 |
hamstrings |
889 |
889 |
kettlebell |
889 |
5178 |
Stand with your feet shoulder-width apart, holding a kettlebell close to your chest with both hands. |
889 |
| 889 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif |
kettlebell goblet squat |
1655 |
calves |
889 |
889 |
kettlebell |
889 |
5178 |
Stand with your feet shoulder-width apart, holding a kettlebell close to your chest with both hands. |
889 |
| 889 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif |
kettlebell goblet squat |
1653 |
quadriceps |
889 |
889 |
kettlebell |
889 |
5179 |
Keeping your chest up and core engaged, lower your body down into a squat position by bending at the knees and hips. |
889 |
| 889 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif |
kettlebell goblet squat |
1654 |
hamstrings |
889 |
889 |
kettlebell |
889 |
5179 |
Keeping your chest up and core engaged, lower your body down into a squat position by bending at the knees and hips. |
889 |
| 889 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif |
kettlebell goblet squat |
1655 |
calves |
889 |
889 |
kettlebell |
889 |
5179 |
Keeping your chest up and core engaged, lower your body down into a squat position by bending at the knees and hips. |
889 |
| 889 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif |
kettlebell goblet squat |
1653 |
quadriceps |
889 |
889 |
kettlebell |
889 |
5180 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
889 |
| 889 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif |
kettlebell goblet squat |
1654 |
hamstrings |
889 |
889 |
kettlebell |
889 |
5180 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
889 |
| 889 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif |
kettlebell goblet squat |
1655 |
calves |
889 |
889 |
kettlebell |
889 |
5180 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
889 |
| 889 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif |
kettlebell goblet squat |
1653 |
quadriceps |
889 |
889 |
kettlebell |
889 |
5181 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
889 |
| 889 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif |
kettlebell goblet squat |
1654 |
hamstrings |
889 |
889 |
kettlebell |
889 |
5181 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
889 |
| 889 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif |
kettlebell goblet squat |
1655 |
calves |
889 |
889 |
kettlebell |
889 |
5181 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
889 |
| 889 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif |
kettlebell goblet squat |
1653 |
quadriceps |
889 |
889 |
kettlebell |
889 |
5182 |
Repeat for the desired number of repetitions. |
889 |
| 889 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif |
kettlebell goblet squat |
1654 |
hamstrings |
889 |
889 |
kettlebell |
889 |
5182 |
Repeat for the desired number of repetitions. |
889 |
| 889 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell goblet squat.gif |
kettlebell goblet squat |
1655 |
calves |
889 |
889 |
kettlebell |
889 |
5182 |
Repeat for the desired number of repetitions. |
889 |
| 890 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif |
kettlebell hang clean |
1656 |
glutes |
890 |
890 |
kettlebell |
890 |
5183 |
Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs. |
890 |
| 890 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif |
kettlebell hang clean |
1657 |
quadriceps |
890 |
890 |
kettlebell |
890 |
5183 |
Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs. |
890 |
| 890 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif |
kettlebell hang clean |
1658 |
calves |
890 |
890 |
kettlebell |
890 |
5183 |
Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs. |
890 |
| 890 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif |
kettlebell hang clean |
1656 |
glutes |
890 |
890 |
kettlebell |
890 |
5184 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
890 |
| 890 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif |
kettlebell hang clean |
1657 |
quadriceps |
890 |
890 |
kettlebell |
890 |
5184 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
890 |
| 890 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif |
kettlebell hang clean |
1658 |
calves |
890 |
890 |
kettlebell |
890 |
5184 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
890 |
| 890 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif |
kettlebell hang clean |
1656 |
glutes |
890 |
890 |
kettlebell |
890 |
5185 |
Lower the kettlebell towards the ground, allowing it to swing between your legs. |
890 |
| 890 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif |
kettlebell hang clean |
1657 |
quadriceps |
890 |
890 |
kettlebell |
890 |
5185 |
Lower the kettlebell towards the ground, allowing it to swing between your legs. |
890 |
| 890 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif |
kettlebell hang clean |
1658 |
calves |
890 |
890 |
kettlebell |
890 |
5185 |
Lower the kettlebell towards the ground, allowing it to swing between your legs. |
890 |
| 890 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif |
kettlebell hang clean |
1656 |
glutes |
890 |
890 |
kettlebell |
890 |
5186 |
Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height. |
890 |
| 890 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif |
kettlebell hang clean |
1657 |
quadriceps |
890 |
890 |
kettlebell |
890 |
5186 |
Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height. |
890 |
| 890 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif |
kettlebell hang clean |
1658 |
calves |
890 |
890 |
kettlebell |
890 |
5186 |
Quickly extend your hips and knees, using the momentum to swing the kettlebell up to shoulder height. |
890 |
| 890 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif |
kettlebell hang clean |
1656 |
glutes |
890 |
890 |
kettlebell |
890 |
5187 |
As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbow tucked in and the kettlebell resting on your forearm. |
890 |
| 890 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif |
kettlebell hang clean |
1657 |
quadriceps |
890 |
890 |
kettlebell |
890 |
5187 |
As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbow tucked in and the kettlebell resting on your forearm. |
890 |
| 890 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif |
kettlebell hang clean |
1658 |
calves |
890 |
890 |
kettlebell |
890 |
5187 |
As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbow tucked in and the kettlebell resting on your forearm. |
890 |
| 890 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif |
kettlebell hang clean |
1656 |
glutes |
890 |
890 |
kettlebell |
890 |
5188 |
Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions. |
890 |
| 890 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif |
kettlebell hang clean |
1657 |
quadriceps |
890 |
890 |
kettlebell |
890 |
5188 |
Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions. |
890 |
| 890 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell hang clean.gif |
kettlebell hang clean |
1658 |
calves |
890 |
890 |
kettlebell |
890 |
5188 |
Lower the kettlebell back down to the starting position between your legs, and repeat for the desired number of repetitions. |
890 |
| 891 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif |
kettlebell lunge pass through |
1659 |
quadriceps |
891 |
891 |
kettlebell |
891 |
5189 |
Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands. |
891 |
| 891 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif |
kettlebell lunge pass through |
1660 |
hamstrings |
891 |
891 |
kettlebell |
891 |
5189 |
Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands. |
891 |
| 891 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif |
kettlebell lunge pass through |
1661 |
calves |
891 |
891 |
kettlebell |
891 |
5189 |
Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands. |
891 |
| 891 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif |
kettlebell lunge pass through |
1659 |
quadriceps |
891 |
891 |
kettlebell |
891 |
5190 |
Take a step forward with your right foot, lowering your body into a lunge position. |
891 |
| 891 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif |
kettlebell lunge pass through |
1660 |
hamstrings |
891 |
891 |
kettlebell |
891 |
5190 |
Take a step forward with your right foot, lowering your body into a lunge position. |
891 |
| 891 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif |
kettlebell lunge pass through |
1661 |
calves |
891 |
891 |
kettlebell |
891 |
5190 |
Take a step forward with your right foot, lowering your body into a lunge position. |
891 |
| 891 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif |
kettlebell lunge pass through |
1659 |
quadriceps |
891 |
891 |
kettlebell |
891 |
5191 |
As you lunge forward, pass the kettlebell under your right thigh and transfer it to your left hand. |
891 |
| 891 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif |
kettlebell lunge pass through |
1660 |
hamstrings |
891 |
891 |
kettlebell |
891 |
5191 |
As you lunge forward, pass the kettlebell under your right thigh and transfer it to your left hand. |
891 |
| 891 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif |
kettlebell lunge pass through |
1661 |
calves |
891 |
891 |
kettlebell |
891 |
5191 |
As you lunge forward, pass the kettlebell under your right thigh and transfer it to your left hand. |
891 |
| 891 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif |
kettlebell lunge pass through |
1659 |
quadriceps |
891 |
891 |
kettlebell |
891 |
5192 |
Push off with your right foot to return to the starting position, while simultaneously passing the kettlebell back to your right hand. |
891 |
| 891 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif |
kettlebell lunge pass through |
1660 |
hamstrings |
891 |
891 |
kettlebell |
891 |
5192 |
Push off with your right foot to return to the starting position, while simultaneously passing the kettlebell back to your right hand. |
891 |
| 891 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif |
kettlebell lunge pass through |
1661 |
calves |
891 |
891 |
kettlebell |
891 |
5192 |
Push off with your right foot to return to the starting position, while simultaneously passing the kettlebell back to your right hand. |
891 |
| 891 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif |
kettlebell lunge pass through |
1659 |
quadriceps |
891 |
891 |
kettlebell |
891 |
5193 |
Repeat the lunge on the opposite side, passing the kettlebell under your left thigh. |
891 |
| 891 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif |
kettlebell lunge pass through |
1660 |
hamstrings |
891 |
891 |
kettlebell |
891 |
5193 |
Repeat the lunge on the opposite side, passing the kettlebell under your left thigh. |
891 |
| 891 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif |
kettlebell lunge pass through |
1661 |
calves |
891 |
891 |
kettlebell |
891 |
5193 |
Repeat the lunge on the opposite side, passing the kettlebell under your left thigh. |
891 |
| 891 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif |
kettlebell lunge pass through |
1659 |
quadriceps |
891 |
891 |
kettlebell |
891 |
5194 |
Continue alternating lunges and passing the kettlebell between hands for the desired number of repetitions. |
891 |
| 891 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif |
kettlebell lunge pass through |
1660 |
hamstrings |
891 |
891 |
kettlebell |
891 |
5194 |
Continue alternating lunges and passing the kettlebell between hands for the desired number of repetitions. |
891 |
| 891 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell lunge pass through.gif |
kettlebell lunge pass through |
1661 |
calves |
891 |
891 |
kettlebell |
891 |
5194 |
Continue alternating lunges and passing the kettlebell between hands for the desired number of repetitions. |
891 |
| 892 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm clean and jerk.gif |
kettlebell one arm clean and jerk |
1662 |
triceps |
892 |
892 |
kettlebell |
892 |
5195 |
Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip. |
892 |
| 892 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm clean and jerk.gif |
kettlebell one arm clean and jerk |
1663 |
core |
892 |
892 |
kettlebell |
892 |
5195 |
Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip. |
892 |
| 892 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm clean and jerk.gif |
kettlebell one arm clean and jerk |
1662 |
triceps |
892 |
892 |
kettlebell |
892 |
5196 |
Bend your knees slightly and hinge at the hips, lowering the kettlebell between your legs. |
892 |
| 892 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm clean and jerk.gif |
kettlebell one arm clean and jerk |
1663 |
core |
892 |
892 |
kettlebell |
892 |
5196 |
Bend your knees slightly and hinge at the hips, lowering the kettlebell between your legs. |
892 |
| 892 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm clean and jerk.gif |
kettlebell one arm clean and jerk |
1662 |
triceps |
892 |
892 |
kettlebell |
892 |
5197 |
Explosively extend your hips, knees, and ankles, using the momentum to swing the kettlebell up to shoulder height. |
892 |
| 892 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm clean and jerk.gif |
kettlebell one arm clean and jerk |
1663 |
core |
892 |
892 |
kettlebell |
892 |
5197 |
Explosively extend your hips, knees, and ankles, using the momentum to swing the kettlebell up to shoulder height. |
892 |
| 892 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm clean and jerk.gif |
kettlebell one arm clean and jerk |
1662 |
triceps |
892 |
892 |
kettlebell |
892 |
5198 |
As the kettlebell reaches shoulder height, rotate your wrist and punch your hand straight up, locking out your arm overhead. |
892 |
| 892 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm clean and jerk.gif |
kettlebell one arm clean and jerk |
1663 |
core |
892 |
892 |
kettlebell |
892 |
5198 |
As the kettlebell reaches shoulder height, rotate your wrist and punch your hand straight up, locking out your arm overhead. |
892 |
| 892 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm clean and jerk.gif |
kettlebell one arm clean and jerk |
1662 |
triceps |
892 |
892 |
kettlebell |
892 |
5199 |
Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions. |
892 |
| 892 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm clean and jerk.gif |
kettlebell one arm clean and jerk |
1663 |
core |
892 |
892 |
kettlebell |
892 |
5199 |
Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions. |
892 |
| 893 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm floor press.gif |
kettlebell one arm floor press |
1664 |
triceps |
893 |
893 |
kettlebell |
893 |
5200 |
Lie flat on your back on the floor with your knees bent and feet flat on the ground. |
893 |
| 893 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm floor press.gif |
kettlebell one arm floor press |
1665 |
shoulders |
893 |
893 |
kettlebell |
893 |
5200 |
Lie flat on your back on the floor with your knees bent and feet flat on the ground. |
893 |
| 893 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm floor press.gif |
kettlebell one arm floor press |
1664 |
triceps |
893 |
893 |
kettlebell |
893 |
5201 |
Hold the kettlebell in one hand with your palm facing towards your feet and your arm extended straight up towards the ceiling. |
893 |
| 893 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm floor press.gif |
kettlebell one arm floor press |
1665 |
shoulders |
893 |
893 |
kettlebell |
893 |
5201 |
Hold the kettlebell in one hand with your palm facing towards your feet and your arm extended straight up towards the ceiling. |
893 |
| 893 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm floor press.gif |
kettlebell one arm floor press |
1664 |
triceps |
893 |
893 |
kettlebell |
893 |
5202 |
Slowly lower the kettlebell towards your chest by bending your elbow, keeping your upper arm close to your body. |
893 |
| 893 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm floor press.gif |
kettlebell one arm floor press |
1665 |
shoulders |
893 |
893 |
kettlebell |
893 |
5202 |
Slowly lower the kettlebell towards your chest by bending your elbow, keeping your upper arm close to your body. |
893 |
| 893 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm floor press.gif |
kettlebell one arm floor press |
1664 |
triceps |
893 |
893 |
kettlebell |
893 |
5203 |
Pause for a moment when the kettlebell is just above your chest, then push it back up to the starting position by extending your elbow. |
893 |
| 893 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm floor press.gif |
kettlebell one arm floor press |
1665 |
shoulders |
893 |
893 |
kettlebell |
893 |
5203 |
Pause for a moment when the kettlebell is just above your chest, then push it back up to the starting position by extending your elbow. |
893 |
| 893 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm floor press.gif |
kettlebell one arm floor press |
1664 |
triceps |
893 |
893 |
kettlebell |
893 |
5204 |
Repeat for the desired number of repetitions, then switch to the other arm. |
893 |
| 893 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm floor press.gif |
kettlebell one arm floor press |
1665 |
shoulders |
893 |
893 |
kettlebell |
893 |
5204 |
Repeat for the desired number of repetitions, then switch to the other arm. |
893 |
| 894 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif |
kettlebell one arm jerk |
1666 |
triceps |
894 |
894 |
kettlebell |
894 |
5205 |
Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height. |
894 |
| 894 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif |
kettlebell one arm jerk |
1667 |
core |
894 |
894 |
kettlebell |
894 |
5205 |
Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height. |
894 |
| 894 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif |
kettlebell one arm jerk |
1666 |
triceps |
894 |
894 |
kettlebell |
894 |
5206 |
Bend your knees slightly and engage your core. |
894 |
| 894 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif |
kettlebell one arm jerk |
1667 |
core |
894 |
894 |
kettlebell |
894 |
5206 |
Bend your knees slightly and engage your core. |
894 |
| 894 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif |
kettlebell one arm jerk |
1666 |
triceps |
894 |
894 |
kettlebell |
894 |
5207 |
Press the kettlebell overhead in a straight line, fully extending your arm. |
894 |
| 894 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif |
kettlebell one arm jerk |
1667 |
core |
894 |
894 |
kettlebell |
894 |
5207 |
Press the kettlebell overhead in a straight line, fully extending your arm. |
894 |
| 894 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif |
kettlebell one arm jerk |
1666 |
triceps |
894 |
894 |
kettlebell |
894 |
5208 |
As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum. |
894 |
| 894 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif |
kettlebell one arm jerk |
1667 |
core |
894 |
894 |
kettlebell |
894 |
5208 |
As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum. |
894 |
| 894 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif |
kettlebell one arm jerk |
1666 |
triceps |
894 |
894 |
kettlebell |
894 |
5209 |
As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips. |
894 |
| 894 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif |
kettlebell one arm jerk |
1667 |
core |
894 |
894 |
kettlebell |
894 |
5209 |
As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips. |
894 |
| 894 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif |
kettlebell one arm jerk |
1666 |
triceps |
894 |
894 |
kettlebell |
894 |
5210 |
Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead. |
894 |
| 894 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif |
kettlebell one arm jerk |
1667 |
core |
894 |
894 |
kettlebell |
894 |
5210 |
Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead. |
894 |
| 894 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif |
kettlebell one arm jerk |
1666 |
triceps |
894 |
894 |
kettlebell |
894 |
5211 |
Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead. |
894 |
| 894 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif |
kettlebell one arm jerk |
1667 |
core |
894 |
894 |
kettlebell |
894 |
5211 |
Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead. |
894 |
| 894 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif |
kettlebell one arm jerk |
1666 |
triceps |
894 |
894 |
kettlebell |
894 |
5212 |
Lower the kettlebell back to the starting position by bending your knees and hips, and repeat for the desired number of repetitions. |
894 |
| 894 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm jerk.gif |
kettlebell one arm jerk |
1667 |
core |
894 |
894 |
kettlebell |
894 |
5212 |
Lower the kettlebell back to the starting position by bending your knees and hips, and repeat for the desired number of repetitions. |
894 |
| 895 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm military press to the side.gif |
kettlebell one arm military press to the side |
1668 |
triceps |
895 |
895 |
kettlebell |
895 |
5213 |
Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height. |
895 |
| 895 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm military press to the side.gif |
kettlebell one arm military press to the side |
1669 |
core |
895 |
895 |
kettlebell |
895 |
5213 |
Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height. |
895 |
| 895 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm military press to the side.gif |
kettlebell one arm military press to the side |
1668 |
triceps |
895 |
895 |
kettlebell |
895 |
5214 |
Engage your core and keep your back straight. |
895 |
| 895 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm military press to the side.gif |
kettlebell one arm military press to the side |
1669 |
core |
895 |
895 |
kettlebell |
895 |
5214 |
Engage your core and keep your back straight. |
895 |
| 895 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm military press to the side.gif |
kettlebell one arm military press to the side |
1668 |
triceps |
895 |
895 |
kettlebell |
895 |
5215 |
Press the kettlebell overhead, extending your arm fully. |
895 |
| 895 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm military press to the side.gif |
kettlebell one arm military press to the side |
1669 |
core |
895 |
895 |
kettlebell |
895 |
5215 |
Press the kettlebell overhead, extending your arm fully. |
895 |
| 895 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm military press to the side.gif |
kettlebell one arm military press to the side |
1668 |
triceps |
895 |
895 |
kettlebell |
895 |
5216 |
Pause for a moment at the top, then slowly lower the kettlebell back to the starting position. |
895 |
| 895 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm military press to the side.gif |
kettlebell one arm military press to the side |
1669 |
core |
895 |
895 |
kettlebell |
895 |
5216 |
Pause for a moment at the top, then slowly lower the kettlebell back to the starting position. |
895 |
| 895 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm military press to the side.gif |
kettlebell one arm military press to the side |
1668 |
triceps |
895 |
895 |
kettlebell |
895 |
5217 |
Repeat for the desired number of repetitions, then switch sides. |
895 |
| 895 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm military press to the side.gif |
kettlebell one arm military press to the side |
1669 |
core |
895 |
895 |
kettlebell |
895 |
5217 |
Repeat for the desired number of repetitions, then switch sides. |
895 |
| 896 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm push press.gif |
kettlebell one arm push press |
1670 |
triceps |
896 |
896 |
kettlebell |
896 |
5218 |
Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder level. |
896 |
| 896 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm push press.gif |
kettlebell one arm push press |
1671 |
core |
896 |
896 |
kettlebell |
896 |
5218 |
Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder level. |
896 |
| 896 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm push press.gif |
kettlebell one arm push press |
1670 |
triceps |
896 |
896 |
kettlebell |
896 |
5219 |
Bend your knees slightly and engage your core. |
896 |
| 896 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm push press.gif |
kettlebell one arm push press |
1671 |
core |
896 |
896 |
kettlebell |
896 |
5219 |
Bend your knees slightly and engage your core. |
896 |
| 896 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm push press.gif |
kettlebell one arm push press |
1670 |
triceps |
896 |
896 |
kettlebell |
896 |
5220 |
Press the kettlebell overhead by extending your arm and fully extending your legs. |
896 |
| 896 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm push press.gif |
kettlebell one arm push press |
1671 |
core |
896 |
896 |
kettlebell |
896 |
5220 |
Press the kettlebell overhead by extending your arm and fully extending your legs. |
896 |
| 896 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm push press.gif |
kettlebell one arm push press |
1670 |
triceps |
896 |
896 |
kettlebell |
896 |
5221 |
Lower the kettlebell back to the starting position by bending your knees and bringing the kettlebell back to your shoulder. |
896 |
| 896 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm push press.gif |
kettlebell one arm push press |
1671 |
core |
896 |
896 |
kettlebell |
896 |
5221 |
Lower the kettlebell back to the starting position by bending your knees and bringing the kettlebell back to your shoulder. |
896 |
| 896 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm push press.gif |
kettlebell one arm push press |
1670 |
triceps |
896 |
896 |
kettlebell |
896 |
5222 |
Repeat for the desired number of repetitions, then switch sides. |
896 |
| 896 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm push press.gif |
kettlebell one arm push press |
1671 |
core |
896 |
896 |
kettlebell |
896 |
5222 |
Repeat for the desired number of repetitions, then switch sides. |
896 |
| 897 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm row.gif |
kettlebell one arm row |
1672 |
biceps |
897 |
897 |
kettlebell |
897 |
5223 |
Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip. |
897 |
| 897 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm row.gif |
kettlebell one arm row |
1673 |
forearms |
897 |
897 |
kettlebell |
897 |
5223 |
Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip. |
897 |
| 897 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm row.gif |
kettlebell one arm row |
1672 |
biceps |
897 |
897 |
kettlebell |
897 |
5224 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. |
897 |
| 897 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm row.gif |
kettlebell one arm row |
1673 |
forearms |
897 |
897 |
kettlebell |
897 |
5224 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. |
897 |
| 897 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm row.gif |
kettlebell one arm row |
1672 |
biceps |
897 |
897 |
kettlebell |
897 |
5225 |
Pull the kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. |
897 |
| 897 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm row.gif |
kettlebell one arm row |
1673 |
forearms |
897 |
897 |
kettlebell |
897 |
5225 |
Pull the kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. |
897 |
| 897 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm row.gif |
kettlebell one arm row |
1672 |
biceps |
897 |
897 |
kettlebell |
897 |
5226 |
Pause for a moment at the top, then slowly lower the kettlebell back down to the starting position. |
897 |
| 897 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm row.gif |
kettlebell one arm row |
1673 |
forearms |
897 |
897 |
kettlebell |
897 |
5226 |
Pause for a moment at the top, then slowly lower the kettlebell back down to the starting position. |
897 |
| 897 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm row.gif |
kettlebell one arm row |
1672 |
biceps |
897 |
897 |
kettlebell |
897 |
5227 |
Repeat for the desired number of repetitions, then switch sides and repeat with the other arm. |
897 |
| 897 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm row.gif |
kettlebell one arm row |
1673 |
forearms |
897 |
897 |
kettlebell |
897 |
5227 |
Repeat for the desired number of repetitions, then switch sides and repeat with the other arm. |
897 |
| 898 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif |
kettlebell one arm snatch |
1674 |
trapezius |
898 |
898 |
kettlebell |
898 |
5228 |
Stand with your feet shoulder-width apart, holding a kettlebell in one hand between your legs. |
898 |
| 898 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif |
kettlebell one arm snatch |
1675 |
forearms |
898 |
898 |
kettlebell |
898 |
5228 |
Stand with your feet shoulder-width apart, holding a kettlebell in one hand between your legs. |
898 |
| 898 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif |
kettlebell one arm snatch |
1676 |
core |
898 |
898 |
kettlebell |
898 |
5228 |
Stand with your feet shoulder-width apart, holding a kettlebell in one hand between your legs. |
898 |
| 898 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif |
kettlebell one arm snatch |
1674 |
trapezius |
898 |
898 |
kettlebell |
898 |
5229 |
Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground. |
898 |
| 898 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif |
kettlebell one arm snatch |
1675 |
forearms |
898 |
898 |
kettlebell |
898 |
5229 |
Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground. |
898 |
| 898 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif |
kettlebell one arm snatch |
1676 |
core |
898 |
898 |
kettlebell |
898 |
5229 |
Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground. |
898 |
| 898 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif |
kettlebell one arm snatch |
1674 |
trapezius |
898 |
898 |
kettlebell |
898 |
5230 |
Explosively extend your hips and knees, using the momentum to swing the kettlebell up towards your shoulder. |
898 |
| 898 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif |
kettlebell one arm snatch |
1675 |
forearms |
898 |
898 |
kettlebell |
898 |
5230 |
Explosively extend your hips and knees, using the momentum to swing the kettlebell up towards your shoulder. |
898 |
| 898 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif |
kettlebell one arm snatch |
1676 |
core |
898 |
898 |
kettlebell |
898 |
5230 |
Explosively extend your hips and knees, using the momentum to swing the kettlebell up towards your shoulder. |
898 |
| 898 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif |
kettlebell one arm snatch |
1674 |
trapezius |
898 |
898 |
kettlebell |
898 |
5231 |
As the kettlebell reaches shoulder height, rotate your hand and punch it straight up overhead, fully extending your arm. |
898 |
| 898 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif |
kettlebell one arm snatch |
1675 |
forearms |
898 |
898 |
kettlebell |
898 |
5231 |
As the kettlebell reaches shoulder height, rotate your hand and punch it straight up overhead, fully extending your arm. |
898 |
| 898 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif |
kettlebell one arm snatch |
1676 |
core |
898 |
898 |
kettlebell |
898 |
5231 |
As the kettlebell reaches shoulder height, rotate your hand and punch it straight up overhead, fully extending your arm. |
898 |
| 898 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif |
kettlebell one arm snatch |
1674 |
trapezius |
898 |
898 |
kettlebell |
898 |
5232 |
Lower the kettlebell back down between your legs and repeat for the desired number of repetitions. |
898 |
| 898 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif |
kettlebell one arm snatch |
1675 |
forearms |
898 |
898 |
kettlebell |
898 |
5232 |
Lower the kettlebell back down between your legs and repeat for the desired number of repetitions. |
898 |
| 898 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell one arm snatch.gif |
kettlebell one arm snatch |
1676 |
core |
898 |
898 |
kettlebell |
898 |
5232 |
Lower the kettlebell back down between your legs and repeat for the desired number of repetitions. |
898 |
| 899 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif |
kettlebell pirate supper legs |
1677 |
triceps |
899 |
899 |
kettlebell |
899 |
5233 |
Stand with your feet shoulder-width apart, holding a kettlebell in one hand. |
899 |
| 899 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif |
kettlebell pirate supper legs |
1678 |
forearms |
899 |
899 |
kettlebell |
899 |
5233 |
Stand with your feet shoulder-width apart, holding a kettlebell in one hand. |
899 |
| 899 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif |
kettlebell pirate supper legs |
1677 |
triceps |
899 |
899 |
kettlebell |
899 |
5234 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
899 |
| 899 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif |
kettlebell pirate supper legs |
1678 |
forearms |
899 |
899 |
kettlebell |
899 |
5234 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
899 |
| 899 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif |
kettlebell pirate supper legs |
1677 |
triceps |
899 |
899 |
kettlebell |
899 |
5235 |
Raise the kettlebell up to shoulder height, keeping your elbow close to your body. |
899 |
| 899 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif |
kettlebell pirate supper legs |
1678 |
forearms |
899 |
899 |
kettlebell |
899 |
5235 |
Raise the kettlebell up to shoulder height, keeping your elbow close to your body. |
899 |
| 899 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif |
kettlebell pirate supper legs |
1677 |
triceps |
899 |
899 |
kettlebell |
899 |
5236 |
Extend your arm fully overhead, straightening your elbow. |
899 |
| 899 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif |
kettlebell pirate supper legs |
1678 |
forearms |
899 |
899 |
kettlebell |
899 |
5236 |
Extend your arm fully overhead, straightening your elbow. |
899 |
| 899 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif |
kettlebell pirate supper legs |
1677 |
triceps |
899 |
899 |
kettlebell |
899 |
5237 |
Lower the kettlebell back down to shoulder height, then return to the starting position. |
899 |
| 899 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif |
kettlebell pirate supper legs |
1678 |
forearms |
899 |
899 |
kettlebell |
899 |
5237 |
Lower the kettlebell back down to shoulder height, then return to the starting position. |
899 |
| 899 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif |
kettlebell pirate supper legs |
1677 |
triceps |
899 |
899 |
kettlebell |
899 |
5238 |
Repeat for the desired number of repetitions, then switch sides. |
899 |
| 899 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pirate supper legs.gif |
kettlebell pirate supper legs |
1678 |
forearms |
899 |
899 |
kettlebell |
899 |
5238 |
Repeat for the desired number of repetitions, then switch sides. |
899 |
| 900 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif |
kettlebell pistol squat |
1679 |
quadriceps |
900 |
900 |
kettlebell |
900 |
5239 |
Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands. |
900 |
| 900 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif |
kettlebell pistol squat |
1680 |
hamstrings |
900 |
900 |
kettlebell |
900 |
5239 |
Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands. |
900 |
| 900 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif |
kettlebell pistol squat |
1681 |
calves |
900 |
900 |
kettlebell |
900 |
5239 |
Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands. |
900 |
| 900 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif |
kettlebell pistol squat |
1679 |
quadriceps |
900 |
900 |
kettlebell |
900 |
5240 |
Lift your left foot off the ground and extend it forward, keeping it parallel to the ground. |
900 |
| 900 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif |
kettlebell pistol squat |
1680 |
hamstrings |
900 |
900 |
kettlebell |
900 |
5240 |
Lift your left foot off the ground and extend it forward, keeping it parallel to the ground. |
900 |
| 900 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif |
kettlebell pistol squat |
1681 |
calves |
900 |
900 |
kettlebell |
900 |
5240 |
Lift your left foot off the ground and extend it forward, keeping it parallel to the ground. |
900 |
| 900 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif |
kettlebell pistol squat |
1679 |
quadriceps |
900 |
900 |
kettlebell |
900 |
5241 |
Slowly lower your body down into a squat position, keeping your right foot flat on the ground and your left leg extended. |
900 |
| 900 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif |
kettlebell pistol squat |
1680 |
hamstrings |
900 |
900 |
kettlebell |
900 |
5241 |
Slowly lower your body down into a squat position, keeping your right foot flat on the ground and your left leg extended. |
900 |
| 900 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif |
kettlebell pistol squat |
1681 |
calves |
900 |
900 |
kettlebell |
900 |
5241 |
Slowly lower your body down into a squat position, keeping your right foot flat on the ground and your left leg extended. |
900 |
| 900 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif |
kettlebell pistol squat |
1679 |
quadriceps |
900 |
900 |
kettlebell |
900 |
5242 |
Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position. |
900 |
| 900 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif |
kettlebell pistol squat |
1680 |
hamstrings |
900 |
900 |
kettlebell |
900 |
5242 |
Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position. |
900 |
| 900 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif |
kettlebell pistol squat |
1681 |
calves |
900 |
900 |
kettlebell |
900 |
5242 |
Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position. |
900 |
| 900 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif |
kettlebell pistol squat |
1679 |
quadriceps |
900 |
900 |
kettlebell |
900 |
5243 |
Repeat for the desired number of repetitions, then switch legs. |
900 |
| 900 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif |
kettlebell pistol squat |
1680 |
hamstrings |
900 |
900 |
kettlebell |
900 |
5243 |
Repeat for the desired number of repetitions, then switch legs. |
900 |
| 900 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell pistol squat.gif |
kettlebell pistol squat |
1681 |
calves |
900 |
900 |
kettlebell |
900 |
5243 |
Repeat for the desired number of repetitions, then switch legs. |
900 |
| 901 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif |
kettlebell plyo push-up |
1682 |
triceps |
901 |
901 |
kettlebell |
901 |
5244 |
Start in a high plank position with your hands on the kettlebells, shoulder-width apart. |
901 |
| 901 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif |
kettlebell plyo push-up |
1683 |
shoulders |
901 |
901 |
kettlebell |
901 |
5244 |
Start in a high plank position with your hands on the kettlebells, shoulder-width apart. |
901 |
| 901 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif |
kettlebell plyo push-up |
1684 |
core |
901 |
901 |
kettlebell |
901 |
5244 |
Start in a high plank position with your hands on the kettlebells, shoulder-width apart. |
901 |
| 901 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif |
kettlebell plyo push-up |
1682 |
triceps |
901 |
901 |
kettlebell |
901 |
5245 |
Lower your chest towards the ground, keeping your elbows close to your body. |
901 |
| 901 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif |
kettlebell plyo push-up |
1683 |
shoulders |
901 |
901 |
kettlebell |
901 |
5245 |
Lower your chest towards the ground, keeping your elbows close to your body. |
901 |
| 901 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif |
kettlebell plyo push-up |
1684 |
core |
901 |
901 |
kettlebell |
901 |
5245 |
Lower your chest towards the ground, keeping your elbows close to your body. |
901 |
| 901 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif |
kettlebell plyo push-up |
1682 |
triceps |
901 |
901 |
kettlebell |
901 |
5246 |
Push through your hands explosively, lifting your hands off the kettlebells and extending your arms fully. |
901 |
| 901 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif |
kettlebell plyo push-up |
1683 |
shoulders |
901 |
901 |
kettlebell |
901 |
5246 |
Push through your hands explosively, lifting your hands off the kettlebells and extending your arms fully. |
901 |
| 901 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif |
kettlebell plyo push-up |
1684 |
core |
901 |
901 |
kettlebell |
901 |
5246 |
Push through your hands explosively, lifting your hands off the kettlebells and extending your arms fully. |
901 |
| 901 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif |
kettlebell plyo push-up |
1682 |
triceps |
901 |
901 |
kettlebell |
901 |
5247 |
Land softly back on the kettlebells and immediately lower your chest back down for the next repetition. |
901 |
| 901 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif |
kettlebell plyo push-up |
1683 |
shoulders |
901 |
901 |
kettlebell |
901 |
5247 |
Land softly back on the kettlebells and immediately lower your chest back down for the next repetition. |
901 |
| 901 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif |
kettlebell plyo push-up |
1684 |
core |
901 |
901 |
kettlebell |
901 |
5247 |
Land softly back on the kettlebells and immediately lower your chest back down for the next repetition. |
901 |
| 901 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif |
kettlebell plyo push-up |
1682 |
triceps |
901 |
901 |
kettlebell |
901 |
5248 |
Repeat for the desired number of repetitions. |
901 |
| 901 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif |
kettlebell plyo push-up |
1683 |
shoulders |
901 |
901 |
kettlebell |
901 |
5248 |
Repeat for the desired number of repetitions. |
901 |
| 901 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell plyo push-up.gif |
kettlebell plyo push-up |
1684 |
core |
901 |
901 |
kettlebell |
901 |
5248 |
Repeat for the desired number of repetitions. |
901 |
| 902 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated press.gif |
kettlebell seated press |
1685 |
triceps |
902 |
902 |
kettlebell |
902 |
5249 |
Sit on a bench with your back straight and feet flat on the ground. |
902 |
| 902 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated press.gif |
kettlebell seated press |
1686 |
core |
902 |
902 |
kettlebell |
902 |
5249 |
Sit on a bench with your back straight and feet flat on the ground. |
902 |
| 902 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated press.gif |
kettlebell seated press |
1685 |
triceps |
902 |
902 |
kettlebell |
902 |
5250 |
Hold a kettlebell in each hand at shoulder height, palms facing forward. |
902 |
| 902 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated press.gif |
kettlebell seated press |
1686 |
core |
902 |
902 |
kettlebell |
902 |
5250 |
Hold a kettlebell in each hand at shoulder height, palms facing forward. |
902 |
| 902 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated press.gif |
kettlebell seated press |
1685 |
triceps |
902 |
902 |
kettlebell |
902 |
5251 |
Press the kettlebells overhead, fully extending your arms. |
902 |
| 902 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated press.gif |
kettlebell seated press |
1686 |
core |
902 |
902 |
kettlebell |
902 |
5251 |
Press the kettlebells overhead, fully extending your arms. |
902 |
| 902 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated press.gif |
kettlebell seated press |
1685 |
triceps |
902 |
902 |
kettlebell |
902 |
5252 |
Lower the kettlebells back to shoulder height. |
902 |
| 902 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated press.gif |
kettlebell seated press |
1686 |
core |
902 |
902 |
kettlebell |
902 |
5252 |
Lower the kettlebells back to shoulder height. |
902 |
| 902 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated press.gif |
kettlebell seated press |
1685 |
triceps |
902 |
902 |
kettlebell |
902 |
5253 |
Repeat for the desired number of repetitions. |
902 |
| 902 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated press.gif |
kettlebell seated press |
1686 |
core |
902 |
902 |
kettlebell |
902 |
5253 |
Repeat for the desired number of repetitions. |
902 |
| 903 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated two arm military press.gif |
kettlebell seated two arm military press |
1687 |
triceps |
903 |
903 |
kettlebell |
903 |
5254 |
Sit on a bench with your back straight and feet flat on the ground. |
903 |
| 903 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated two arm military press.gif |
kettlebell seated two arm military press |
1688 |
upper back |
903 |
903 |
kettlebell |
903 |
5254 |
Sit on a bench with your back straight and feet flat on the ground. |
903 |
| 903 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated two arm military press.gif |
kettlebell seated two arm military press |
1687 |
triceps |
903 |
903 |
kettlebell |
903 |
5255 |
Hold a kettlebell in each hand at shoulder level with your palms facing forward. |
903 |
| 903 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated two arm military press.gif |
kettlebell seated two arm military press |
1688 |
upper back |
903 |
903 |
kettlebell |
903 |
5255 |
Hold a kettlebell in each hand at shoulder level with your palms facing forward. |
903 |
| 903 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated two arm military press.gif |
kettlebell seated two arm military press |
1687 |
triceps |
903 |
903 |
kettlebell |
903 |
5256 |
Press the kettlebells overhead by extending your arms fully. |
903 |
| 903 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated two arm military press.gif |
kettlebell seated two arm military press |
1688 |
upper back |
903 |
903 |
kettlebell |
903 |
5256 |
Press the kettlebells overhead by extending your arms fully. |
903 |
| 903 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated two arm military press.gif |
kettlebell seated two arm military press |
1687 |
triceps |
903 |
903 |
kettlebell |
903 |
5257 |
Pause for a moment at the top, then slowly lower the kettlebells back to shoulder level. |
903 |
| 903 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated two arm military press.gif |
kettlebell seated two arm military press |
1688 |
upper back |
903 |
903 |
kettlebell |
903 |
5257 |
Pause for a moment at the top, then slowly lower the kettlebells back to shoulder level. |
903 |
| 903 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated two arm military press.gif |
kettlebell seated two arm military press |
1687 |
triceps |
903 |
903 |
kettlebell |
903 |
5258 |
Repeat for the desired number of repetitions. |
903 |
| 903 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seated two arm military press.gif |
kettlebell seated two arm military press |
1688 |
upper back |
903 |
903 |
kettlebell |
903 |
5258 |
Repeat for the desired number of repetitions. |
903 |
| 904 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seesaw press.gif |
kettlebell seesaw press |
1689 |
triceps |
904 |
904 |
kettlebell |
904 |
5259 |
Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. |
904 |
| 904 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seesaw press.gif |
kettlebell seesaw press |
1690 |
core |
904 |
904 |
kettlebell |
904 |
5259 |
Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. |
904 |
| 904 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seesaw press.gif |
kettlebell seesaw press |
1689 |
triceps |
904 |
904 |
kettlebell |
904 |
5260 |
Press one kettlebell overhead while keeping the other kettlebell at shoulder height. |
904 |
| 904 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seesaw press.gif |
kettlebell seesaw press |
1690 |
core |
904 |
904 |
kettlebell |
904 |
5260 |
Press one kettlebell overhead while keeping the other kettlebell at shoulder height. |
904 |
| 904 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seesaw press.gif |
kettlebell seesaw press |
1689 |
triceps |
904 |
904 |
kettlebell |
904 |
5261 |
Lower the pressed kettlebell back to shoulder height while simultaneously pressing the other kettlebell overhead. |
904 |
| 904 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seesaw press.gif |
kettlebell seesaw press |
1690 |
core |
904 |
904 |
kettlebell |
904 |
5261 |
Lower the pressed kettlebell back to shoulder height while simultaneously pressing the other kettlebell overhead. |
904 |
| 904 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seesaw press.gif |
kettlebell seesaw press |
1689 |
triceps |
904 |
904 |
kettlebell |
904 |
5262 |
Continue alternating the pressing motion, creating a seesaw-like movement. |
904 |
| 904 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seesaw press.gif |
kettlebell seesaw press |
1690 |
core |
904 |
904 |
kettlebell |
904 |
5262 |
Continue alternating the pressing motion, creating a seesaw-like movement. |
904 |
| 904 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seesaw press.gif |
kettlebell seesaw press |
1689 |
triceps |
904 |
904 |
kettlebell |
904 |
5263 |
Repeat for the desired number of repetitions. |
904 |
| 904 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell seesaw press.gif |
kettlebell seesaw press |
1690 |
core |
904 |
904 |
kettlebell |
904 |
5263 |
Repeat for the desired number of repetitions. |
904 |
| 905 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif |
kettlebell sumo high pull |
1691 |
shoulders |
905 |
905 |
kettlebell |
905 |
5264 |
Stand with your feet wider than shoulder-width apart, toes pointing outwards. |
905 |
| 905 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif |
kettlebell sumo high pull |
1692 |
glutes |
905 |
905 |
kettlebell |
905 |
5264 |
Stand with your feet wider than shoulder-width apart, toes pointing outwards. |
905 |
| 905 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif |
kettlebell sumo high pull |
1693 |
hamstrings |
905 |
905 |
kettlebell |
905 |
5264 |
Stand with your feet wider than shoulder-width apart, toes pointing outwards. |
905 |
| 905 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif |
kettlebell sumo high pull |
1691 |
shoulders |
905 |
905 |
kettlebell |
905 |
5265 |
Hold a kettlebell with both hands in front of your body, arms extended downwards. |
905 |
| 905 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif |
kettlebell sumo high pull |
1692 |
glutes |
905 |
905 |
kettlebell |
905 |
5265 |
Hold a kettlebell with both hands in front of your body, arms extended downwards. |
905 |
| 905 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif |
kettlebell sumo high pull |
1693 |
hamstrings |
905 |
905 |
kettlebell |
905 |
5265 |
Hold a kettlebell with both hands in front of your body, arms extended downwards. |
905 |
| 905 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif |
kettlebell sumo high pull |
1691 |
shoulders |
905 |
905 |
kettlebell |
905 |
5266 |
Bend your knees and lower your hips into a squat position, keeping your back straight. |
905 |
| 905 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif |
kettlebell sumo high pull |
1692 |
glutes |
905 |
905 |
kettlebell |
905 |
5266 |
Bend your knees and lower your hips into a squat position, keeping your back straight. |
905 |
| 905 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif |
kettlebell sumo high pull |
1693 |
hamstrings |
905 |
905 |
kettlebell |
905 |
5266 |
Bend your knees and lower your hips into a squat position, keeping your back straight. |
905 |
| 905 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif |
kettlebell sumo high pull |
1691 |
shoulders |
905 |
905 |
kettlebell |
905 |
5267 |
Drive through your heels and explosively extend your hips and knees, pulling the kettlebell up towards your chin. |
905 |
| 905 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif |
kettlebell sumo high pull |
1692 |
glutes |
905 |
905 |
kettlebell |
905 |
5267 |
Drive through your heels and explosively extend your hips and knees, pulling the kettlebell up towards your chin. |
905 |
| 905 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif |
kettlebell sumo high pull |
1693 |
hamstrings |
905 |
905 |
kettlebell |
905 |
5267 |
Drive through your heels and explosively extend your hips and knees, pulling the kettlebell up towards your chin. |
905 |
| 905 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif |
kettlebell sumo high pull |
1691 |
shoulders |
905 |
905 |
kettlebell |
905 |
5268 |
As you pull the kettlebell up, keep your elbows high and wide, and squeeze your shoulder blades together. |
905 |
| 905 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif |
kettlebell sumo high pull |
1692 |
glutes |
905 |
905 |
kettlebell |
905 |
5268 |
As you pull the kettlebell up, keep your elbows high and wide, and squeeze your shoulder blades together. |
905 |
| 905 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif |
kettlebell sumo high pull |
1693 |
hamstrings |
905 |
905 |
kettlebell |
905 |
5268 |
As you pull the kettlebell up, keep your elbows high and wide, and squeeze your shoulder blades together. |
905 |
| 905 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif |
kettlebell sumo high pull |
1691 |
shoulders |
905 |
905 |
kettlebell |
905 |
5269 |
Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions. |
905 |
| 905 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif |
kettlebell sumo high pull |
1692 |
glutes |
905 |
905 |
kettlebell |
905 |
5269 |
Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions. |
905 |
| 905 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell sumo high pull.gif |
kettlebell sumo high pull |
1693 |
hamstrings |
905 |
905 |
kettlebell |
905 |
5269 |
Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions. |
905 |
| 906 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif |
kettlebell swing |
1694 |
hamstrings |
906 |
906 |
kettlebell |
906 |
5270 |
Stand with your feet shoulder-width apart, toes pointed slightly outward. |
906 |
| 906 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif |
kettlebell swing |
1695 |
core |
906 |
906 |
kettlebell |
906 |
5270 |
Stand with your feet shoulder-width apart, toes pointed slightly outward. |
906 |
| 906 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif |
kettlebell swing |
1694 |
hamstrings |
906 |
906 |
kettlebell |
906 |
5271 |
Hold the kettlebell with both hands in front of your body, arms extended. |
906 |
| 906 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif |
kettlebell swing |
1695 |
core |
906 |
906 |
kettlebell |
906 |
5271 |
Hold the kettlebell with both hands in front of your body, arms extended. |
906 |
| 906 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif |
kettlebell swing |
1694 |
hamstrings |
906 |
906 |
kettlebell |
906 |
5272 |
Bend your knees slightly and hinge at the hips, pushing your butt back. |
906 |
| 906 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif |
kettlebell swing |
1695 |
core |
906 |
906 |
kettlebell |
906 |
5272 |
Bend your knees slightly and hinge at the hips, pushing your butt back. |
906 |
| 906 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif |
kettlebell swing |
1694 |
hamstrings |
906 |
906 |
kettlebell |
906 |
5273 |
Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back. |
906 |
| 906 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif |
kettlebell swing |
1695 |
core |
906 |
906 |
kettlebell |
906 |
5273 |
Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back. |
906 |
| 906 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif |
kettlebell swing |
1694 |
hamstrings |
906 |
906 |
kettlebell |
906 |
5274 |
Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips. |
906 |
| 906 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif |
kettlebell swing |
1695 |
core |
906 |
906 |
kettlebell |
906 |
5274 |
Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips. |
906 |
| 906 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif |
kettlebell swing |
1694 |
hamstrings |
906 |
906 |
kettlebell |
906 |
5275 |
Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions. |
906 |
| 906 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell swing.gif |
kettlebell swing |
1695 |
core |
906 |
906 |
kettlebell |
906 |
5275 |
Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions. |
906 |
| 907 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif |
kettlebell thruster |
1696 |
quadriceps |
907 |
907 |
kettlebell |
907 |
5276 |
Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other. |
907 |
| 907 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif |
kettlebell thruster |
1697 |
glutes |
907 |
907 |
kettlebell |
907 |
5276 |
Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other. |
907 |
| 907 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif |
kettlebell thruster |
1698 |
core |
907 |
907 |
kettlebell |
907 |
5276 |
Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other. |
907 |
| 907 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif |
kettlebell thruster |
1696 |
quadriceps |
907 |
907 |
kettlebell |
907 |
5277 |
Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight. |
907 |
| 907 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif |
kettlebell thruster |
1697 |
glutes |
907 |
907 |
kettlebell |
907 |
5277 |
Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight. |
907 |
| 907 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif |
kettlebell thruster |
1698 |
core |
907 |
907 |
kettlebell |
907 |
5277 |
Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight. |
907 |
| 907 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif |
kettlebell thruster |
1696 |
quadriceps |
907 |
907 |
kettlebell |
907 |
5278 |
As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead. |
907 |
| 907 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif |
kettlebell thruster |
1697 |
glutes |
907 |
907 |
kettlebell |
907 |
5278 |
As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead. |
907 |
| 907 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif |
kettlebell thruster |
1698 |
core |
907 |
907 |
kettlebell |
907 |
5278 |
As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead. |
907 |
| 907 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif |
kettlebell thruster |
1696 |
quadriceps |
907 |
907 |
kettlebell |
907 |
5279 |
Lock out your arms at the top of the movement, fully extending your elbows. |
907 |
| 907 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif |
kettlebell thruster |
1697 |
glutes |
907 |
907 |
kettlebell |
907 |
5279 |
Lock out your arms at the top of the movement, fully extending your elbows. |
907 |
| 907 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif |
kettlebell thruster |
1698 |
core |
907 |
907 |
kettlebell |
907 |
5279 |
Lock out your arms at the top of the movement, fully extending your elbows. |
907 |
| 907 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif |
kettlebell thruster |
1696 |
quadriceps |
907 |
907 |
kettlebell |
907 |
5280 |
Lower the kettlebell back to the starting position by reversing the movement, bending your elbows and lowering the weight back to your chest. |
907 |
| 907 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif |
kettlebell thruster |
1697 |
glutes |
907 |
907 |
kettlebell |
907 |
5280 |
Lower the kettlebell back to the starting position by reversing the movement, bending your elbows and lowering the weight back to your chest. |
907 |
| 907 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif |
kettlebell thruster |
1698 |
core |
907 |
907 |
kettlebell |
907 |
5280 |
Lower the kettlebell back to the starting position by reversing the movement, bending your elbows and lowering the weight back to your chest. |
907 |
| 907 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif |
kettlebell thruster |
1696 |
quadriceps |
907 |
907 |
kettlebell |
907 |
5281 |
Repeat for the desired number of repetitions. |
907 |
| 907 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif |
kettlebell thruster |
1697 |
glutes |
907 |
907 |
kettlebell |
907 |
5281 |
Repeat for the desired number of repetitions. |
907 |
| 907 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell thruster.gif |
kettlebell thruster |
1698 |
core |
907 |
907 |
kettlebell |
907 |
5281 |
Repeat for the desired number of repetitions. |
907 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1699 |
quadriceps |
908 |
908 |
kettlebell |
908 |
5282 |
Start by lying on your back with your legs extended and the kettlebell held in your right hand, arm fully extended above your shoulder. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1700 |
hamstrings |
908 |
908 |
kettlebell |
908 |
5282 |
Start by lying on your back with your legs extended and the kettlebell held in your right hand, arm fully extended above your shoulder. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1701 |
core |
908 |
908 |
kettlebell |
908 |
5282 |
Start by lying on your back with your legs extended and the kettlebell held in your right hand, arm fully extended above your shoulder. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1699 |
quadriceps |
908 |
908 |
kettlebell |
908 |
5283 |
Bend your right knee and place your right foot flat on the ground, keeping your left leg extended. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1700 |
hamstrings |
908 |
908 |
kettlebell |
908 |
5283 |
Bend your right knee and place your right foot flat on the ground, keeping your left leg extended. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1701 |
core |
908 |
908 |
kettlebell |
908 |
5283 |
Bend your right knee and place your right foot flat on the ground, keeping your left leg extended. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1699 |
quadriceps |
908 |
908 |
kettlebell |
908 |
5284 |
Pressing through your right foot, lift your hips off the ground, coming into a bridge position. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1700 |
hamstrings |
908 |
908 |
kettlebell |
908 |
5284 |
Pressing through your right foot, lift your hips off the ground, coming into a bridge position. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1701 |
core |
908 |
908 |
kettlebell |
908 |
5284 |
Pressing through your right foot, lift your hips off the ground, coming into a bridge position. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1699 |
quadriceps |
908 |
908 |
kettlebell |
908 |
5285 |
Slide your left leg underneath your body, bending your left knee and placing your left foot flat on the ground. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1700 |
hamstrings |
908 |
908 |
kettlebell |
908 |
5285 |
Slide your left leg underneath your body, bending your left knee and placing your left foot flat on the ground. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1701 |
core |
908 |
908 |
kettlebell |
908 |
5285 |
Slide your left leg underneath your body, bending your left knee and placing your left foot flat on the ground. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1699 |
quadriceps |
908 |
908 |
kettlebell |
908 |
5286 |
Rotate your torso to the left, bringing your left hand to the ground for support. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1700 |
hamstrings |
908 |
908 |
kettlebell |
908 |
5286 |
Rotate your torso to the left, bringing your left hand to the ground for support. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1701 |
core |
908 |
908 |
kettlebell |
908 |
5286 |
Rotate your torso to the left, bringing your left hand to the ground for support. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1699 |
quadriceps |
908 |
908 |
kettlebell |
908 |
5287 |
Pressing through your right foot and left hand, lift your torso off the ground, coming into a kneeling position. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1700 |
hamstrings |
908 |
908 |
kettlebell |
908 |
5287 |
Pressing through your right foot and left hand, lift your torso off the ground, coming into a kneeling position. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1701 |
core |
908 |
908 |
kettlebell |
908 |
5287 |
Pressing through your right foot and left hand, lift your torso off the ground, coming into a kneeling position. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1699 |
quadriceps |
908 |
908 |
kettlebell |
908 |
5288 |
From the kneeling position, stand up, keeping the kettlebell extended overhead. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1700 |
hamstrings |
908 |
908 |
kettlebell |
908 |
5288 |
From the kneeling position, stand up, keeping the kettlebell extended overhead. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1701 |
core |
908 |
908 |
kettlebell |
908 |
5288 |
From the kneeling position, stand up, keeping the kettlebell extended overhead. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1699 |
quadriceps |
908 |
908 |
kettlebell |
908 |
5289 |
Reverse the movement to return to the starting position. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1700 |
hamstrings |
908 |
908 |
kettlebell |
908 |
5289 |
Reverse the movement to return to the starting position. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1701 |
core |
908 |
908 |
kettlebell |
908 |
5289 |
Reverse the movement to return to the starting position. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1699 |
quadriceps |
908 |
908 |
kettlebell |
908 |
5290 |
Repeat the exercise on the other side, starting with the kettlebell in your left hand. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1700 |
hamstrings |
908 |
908 |
kettlebell |
908 |
5290 |
Repeat the exercise on the other side, starting with the kettlebell in your left hand. |
908 |
| 908 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell turkish get up (squat style).gif |
kettlebell turkish get up (squat style) |
1701 |
core |
908 |
908 |
kettlebell |
908 |
5290 |
Repeat the exercise on the other side, starting with the kettlebell in your left hand. |
908 |
| 909 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm clean.gif |
kettlebell two arm clean |
1702 |
traps |
909 |
909 |
kettlebell |
909 |
5291 |
Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs with both hands, palms facing towards you. |
909 |
| 909 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm clean.gif |
kettlebell two arm clean |
1703 |
forearms |
909 |
909 |
kettlebell |
909 |
5291 |
Stand with your feet shoulder-width apart, holding a kettlebell in front of your thighs with both hands, palms facing towards you. |
909 |
| 909 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm clean.gif |
kettlebell two arm clean |
1702 |
traps |
909 |
909 |
kettlebell |
909 |
5292 |
Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground. |
909 |
| 909 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm clean.gif |
kettlebell two arm clean |
1703 |
forearms |
909 |
909 |
kettlebell |
909 |
5292 |
Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground. |
909 |
| 909 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm clean.gif |
kettlebell two arm clean |
1702 |
traps |
909 |
909 |
kettlebell |
909 |
5293 |
Explosively extend your hips and knees, using the momentum to pull the kettlebell up towards your shoulders. |
909 |
| 909 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm clean.gif |
kettlebell two arm clean |
1703 |
forearms |
909 |
909 |
kettlebell |
909 |
5293 |
Explosively extend your hips and knees, using the momentum to pull the kettlebell up towards your shoulders. |
909 |
| 909 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm clean.gif |
kettlebell two arm clean |
1702 |
traps |
909 |
909 |
kettlebell |
909 |
5294 |
As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbows tucked in and the kettlebell resting on the back of your forearm. |
909 |
| 909 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm clean.gif |
kettlebell two arm clean |
1703 |
forearms |
909 |
909 |
kettlebell |
909 |
5294 |
As the kettlebell reaches shoulder height, rotate your wrists and catch the kettlebell in the rack position, with your elbows tucked in and the kettlebell resting on the back of your forearm. |
909 |
| 909 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm clean.gif |
kettlebell two arm clean |
1702 |
traps |
909 |
909 |
kettlebell |
909 |
5295 |
Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions. |
909 |
| 909 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm clean.gif |
kettlebell two arm clean |
1703 |
forearms |
909 |
909 |
kettlebell |
909 |
5295 |
Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions. |
909 |
| 910 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm military press.gif |
kettlebell two arm military press |
1704 |
triceps |
910 |
910 |
kettlebell |
910 |
5296 |
Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level with your palms facing forward. |
910 |
| 910 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm military press.gif |
kettlebell two arm military press |
1705 |
upper back |
910 |
910 |
kettlebell |
910 |
5296 |
Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level with your palms facing forward. |
910 |
| 910 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm military press.gif |
kettlebell two arm military press |
1704 |
triceps |
910 |
910 |
kettlebell |
910 |
5297 |
Engage your core and press the kettlebells overhead, fully extending your arms. |
910 |
| 910 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm military press.gif |
kettlebell two arm military press |
1705 |
upper back |
910 |
910 |
kettlebell |
910 |
5297 |
Engage your core and press the kettlebells overhead, fully extending your arms. |
910 |
| 910 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm military press.gif |
kettlebell two arm military press |
1704 |
triceps |
910 |
910 |
kettlebell |
910 |
5298 |
Pause for a moment at the top, then slowly lower the kettlebells back to the starting position. |
910 |
| 910 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm military press.gif |
kettlebell two arm military press |
1705 |
upper back |
910 |
910 |
kettlebell |
910 |
5298 |
Pause for a moment at the top, then slowly lower the kettlebells back to the starting position. |
910 |
| 910 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm military press.gif |
kettlebell two arm military press |
1704 |
triceps |
910 |
910 |
kettlebell |
910 |
5299 |
Repeat for the desired number of repetitions. |
910 |
| 910 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm military press.gif |
kettlebell two arm military press |
1705 |
upper back |
910 |
910 |
kettlebell |
910 |
5299 |
Repeat for the desired number of repetitions. |
910 |
| 911 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm row.gif |
kettlebell two arm row |
1706 |
biceps |
911 |
911 |
kettlebell |
911 |
5300 |
Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body. |
911 |
| 911 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm row.gif |
kettlebell two arm row |
1707 |
forearms |
911 |
911 |
kettlebell |
911 |
5300 |
Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body. |
911 |
| 911 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm row.gif |
kettlebell two arm row |
1706 |
biceps |
911 |
911 |
kettlebell |
911 |
5301 |
Bend forward at the hips, keeping your back straight and your core engaged. |
911 |
| 911 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm row.gif |
kettlebell two arm row |
1707 |
forearms |
911 |
911 |
kettlebell |
911 |
5301 |
Bend forward at the hips, keeping your back straight and your core engaged. |
911 |
| 911 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm row.gif |
kettlebell two arm row |
1706 |
biceps |
911 |
911 |
kettlebell |
911 |
5302 |
Pull the kettlebells up towards your chest, squeezing your shoulder blades together. |
911 |
| 911 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm row.gif |
kettlebell two arm row |
1707 |
forearms |
911 |
911 |
kettlebell |
911 |
5302 |
Pull the kettlebells up towards your chest, squeezing your shoulder blades together. |
911 |
| 911 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm row.gif |
kettlebell two arm row |
1706 |
biceps |
911 |
911 |
kettlebell |
911 |
5303 |
Pause for a moment at the top, then slowly lower the kettlebells back down to the starting position. |
911 |
| 911 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm row.gif |
kettlebell two arm row |
1707 |
forearms |
911 |
911 |
kettlebell |
911 |
5303 |
Pause for a moment at the top, then slowly lower the kettlebells back down to the starting position. |
911 |
| 911 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm row.gif |
kettlebell two arm row |
1706 |
biceps |
911 |
911 |
kettlebell |
911 |
5304 |
Repeat for the desired number of repetitions. |
911 |
| 911 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell two arm row.gif |
kettlebell two arm row |
1707 |
forearms |
911 |
911 |
kettlebell |
911 |
5304 |
Repeat for the desired number of repetitions. |
911 |
| 912 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif |
kettlebell windmill |
1708 |
obliques |
912 |
912 |
kettlebell |
912 |
5305 |
Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead. |
912 |
| 912 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif |
kettlebell windmill |
1709 |
shoulders |
912 |
912 |
kettlebell |
912 |
5305 |
Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead. |
912 |
| 912 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif |
kettlebell windmill |
1708 |
obliques |
912 |
912 |
kettlebell |
912 |
5306 |
Rotate your left foot outwards about 45 degrees and keep your right foot pointing forward. |
912 |
| 912 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif |
kettlebell windmill |
1709 |
shoulders |
912 |
912 |
kettlebell |
912 |
5306 |
Rotate your left foot outwards about 45 degrees and keep your right foot pointing forward. |
912 |
| 912 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif |
kettlebell windmill |
1708 |
obliques |
912 |
912 |
kettlebell |
912 |
5307 |
Bend your torso to the left side, keeping your right arm extended overhead and your eyes on the kettlebell. |
912 |
| 912 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif |
kettlebell windmill |
1709 |
shoulders |
912 |
912 |
kettlebell |
912 |
5307 |
Bend your torso to the left side, keeping your right arm extended overhead and your eyes on the kettlebell. |
912 |
| 912 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif |
kettlebell windmill |
1708 |
obliques |
912 |
912 |
kettlebell |
912 |
5308 |
Lower your torso as far as you can while keeping your right arm straight and your left arm extended to the side. |
912 |
| 912 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif |
kettlebell windmill |
1709 |
shoulders |
912 |
912 |
kettlebell |
912 |
5308 |
Lower your torso as far as you can while keeping your right arm straight and your left arm extended to the side. |
912 |
| 912 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif |
kettlebell windmill |
1708 |
obliques |
912 |
912 |
kettlebell |
912 |
5309 |
Pause for a moment, then return to the starting position by pushing through your right foot and engaging your obliques. |
912 |
| 912 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif |
kettlebell windmill |
1709 |
shoulders |
912 |
912 |
kettlebell |
912 |
5309 |
Pause for a moment, then return to the starting position by pushing through your right foot and engaging your obliques. |
912 |
| 912 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif |
kettlebell windmill |
1708 |
obliques |
912 |
912 |
kettlebell |
912 |
5310 |
Repeat for the desired number of repetitions, then switch sides. |
912 |
| 912 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kettlebell windmill.gif |
kettlebell windmill |
1709 |
shoulders |
912 |
912 |
kettlebell |
912 |
5310 |
Repeat for the desired number of repetitions, then switch sides. |
912 |
| 913 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kick out sit.gif |
kick out sit |
1710 |
quadriceps |
913 |
913 |
body weight |
913 |
5311 |
Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle. |
913 |
| 913 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kick out sit.gif |
kick out sit |
1711 |
glutes |
913 |
913 |
body weight |
913 |
5311 |
Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle. |
913 |
| 913 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kick out sit.gif |
kick out sit |
1710 |
quadriceps |
913 |
913 |
body weight |
913 |
5312 |
Lean back slightly and place your hands on the edge of the bench or chair for support. |
913 |
| 913 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kick out sit.gif |
kick out sit |
1711 |
glutes |
913 |
913 |
body weight |
913 |
5312 |
Lean back slightly and place your hands on the edge of the bench or chair for support. |
913 |
| 913 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kick out sit.gif |
kick out sit |
1710 |
quadriceps |
913 |
913 |
body weight |
913 |
5313 |
Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you. |
913 |
| 913 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kick out sit.gif |
kick out sit |
1711 |
glutes |
913 |
913 |
body weight |
913 |
5313 |
Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you. |
913 |
| 913 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kick out sit.gif |
kick out sit |
1710 |
quadriceps |
913 |
913 |
body weight |
913 |
5314 |
Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body. |
913 |
| 913 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kick out sit.gif |
kick out sit |
1711 |
glutes |
913 |
913 |
body weight |
913 |
5314 |
Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body. |
913 |
| 913 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kick out sit.gif |
kick out sit |
1710 |
quadriceps |
913 |
913 |
body weight |
913 |
5315 |
Repeat for the desired number of repetitions. |
913 |
| 913 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kick out sit.gif |
kick out sit |
1711 |
glutes |
913 |
913 |
body weight |
913 |
5315 |
Repeat for the desired number of repetitions. |
913 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1712 |
biceps |
914 |
914 |
body weight |
914 |
5316 |
Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1713 |
triceps |
914 |
914 |
body weight |
914 |
5316 |
Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1714 |
shoulders |
914 |
914 |
body weight |
914 |
5316 |
Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1715 |
core |
914 |
914 |
body weight |
914 |
5316 |
Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1712 |
biceps |
914 |
914 |
body weight |
914 |
5317 |
Engage your core and use a swinging motion to generate momentum. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1713 |
triceps |
914 |
914 |
body weight |
914 |
5317 |
Engage your core and use a swinging motion to generate momentum. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1714 |
shoulders |
914 |
914 |
body weight |
914 |
5317 |
Engage your core and use a swinging motion to generate momentum. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1715 |
core |
914 |
914 |
body weight |
914 |
5317 |
Engage your core and use a swinging motion to generate momentum. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1712 |
biceps |
914 |
914 |
body weight |
914 |
5318 |
As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1713 |
triceps |
914 |
914 |
body weight |
914 |
5318 |
As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1714 |
shoulders |
914 |
914 |
body weight |
914 |
5318 |
As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1715 |
core |
914 |
914 |
body weight |
914 |
5318 |
As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1712 |
biceps |
914 |
914 |
body weight |
914 |
5319 |
Continue the upward motion until your chest reaches the bar, then transition into a dip position by pushing down on the bar and extending your arms. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1713 |
triceps |
914 |
914 |
body weight |
914 |
5319 |
Continue the upward motion until your chest reaches the bar, then transition into a dip position by pushing down on the bar and extending your arms. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1714 |
shoulders |
914 |
914 |
body weight |
914 |
5319 |
Continue the upward motion until your chest reaches the bar, then transition into a dip position by pushing down on the bar and extending your arms. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1715 |
core |
914 |
914 |
body weight |
914 |
5319 |
Continue the upward motion until your chest reaches the bar, then transition into a dip position by pushing down on the bar and extending your arms. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1712 |
biceps |
914 |
914 |
body weight |
914 |
5320 |
Lower yourself back down to the starting position by bending your arms and controlling the descent. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1713 |
triceps |
914 |
914 |
body weight |
914 |
5320 |
Lower yourself back down to the starting position by bending your arms and controlling the descent. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1714 |
shoulders |
914 |
914 |
body weight |
914 |
5320 |
Lower yourself back down to the starting position by bending your arms and controlling the descent. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1715 |
core |
914 |
914 |
body weight |
914 |
5320 |
Lower yourself back down to the starting position by bending your arms and controlling the descent. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1712 |
biceps |
914 |
914 |
body weight |
914 |
5321 |
Repeat for the desired number of repetitions. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1713 |
triceps |
914 |
914 |
body weight |
914 |
5321 |
Repeat for the desired number of repetitions. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1714 |
shoulders |
914 |
914 |
body weight |
914 |
5321 |
Repeat for the desired number of repetitions. |
914 |
| 914 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kipping muscle up.gif |
kipping muscle up |
1715 |
core |
914 |
914 |
body weight |
914 |
5321 |
Repeat for the desired number of repetitions. |
914 |
| 915 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\knee touch crunch.gif |
knee touch crunch |
1716 |
hip flexors |
915 |
915 |
body weight |
915 |
5322 |
Lie flat on your back with your knees bent and feet flat on the ground. |
915 |
| 915 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\knee touch crunch.gif |
knee touch crunch |
1716 |
hip flexors |
915 |
915 |
body weight |
915 |
5323 |
Place your hands behind your head with your elbows pointing outwards. |
915 |
| 915 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\knee touch crunch.gif |
knee touch crunch |
1716 |
hip flexors |
915 |
915 |
body weight |
915 |
5324 |
Engaging your abs, lift your shoulder blades off the ground and reach your right hand towards your left knee. |
915 |
| 915 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\knee touch crunch.gif |
knee touch crunch |
1716 |
hip flexors |
915 |
915 |
body weight |
915 |
5325 |
Return to the starting position and repeat, this time reaching your left hand towards your right knee. |
915 |
| 915 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\knee touch crunch.gif |
knee touch crunch |
1716 |
hip flexors |
915 |
915 |
body weight |
915 |
5326 |
Continue alternating sides for the desired number of repetitions. |
915 |
| 916 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif |
kneeling jump squat |
1717 |
quadriceps |
916 |
916 |
barbell |
916 |
5327 |
Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward. |
916 |
| 916 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif |
kneeling jump squat |
1718 |
hamstrings |
916 |
916 |
barbell |
916 |
5327 |
Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward. |
916 |
| 916 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif |
kneeling jump squat |
1719 |
calves |
916 |
916 |
barbell |
916 |
5327 |
Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward. |
916 |
| 916 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif |
kneeling jump squat |
1717 |
quadriceps |
916 |
916 |
barbell |
916 |
5328 |
Hold a barbell across your upper back, resting it on your shoulders. |
916 |
| 916 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif |
kneeling jump squat |
1718 |
hamstrings |
916 |
916 |
barbell |
916 |
5328 |
Hold a barbell across your upper back, resting it on your shoulders. |
916 |
| 916 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif |
kneeling jump squat |
1719 |
calves |
916 |
916 |
barbell |
916 |
5328 |
Hold a barbell across your upper back, resting it on your shoulders. |
916 |
| 916 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif |
kneeling jump squat |
1717 |
quadriceps |
916 |
916 |
barbell |
916 |
5329 |
Engage your core and glutes, then explosively jump up into the air, extending your hips and knees. |
916 |
| 916 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif |
kneeling jump squat |
1718 |
hamstrings |
916 |
916 |
barbell |
916 |
5329 |
Engage your core and glutes, then explosively jump up into the air, extending your hips and knees. |
916 |
| 916 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif |
kneeling jump squat |
1719 |
calves |
916 |
916 |
barbell |
916 |
5329 |
Engage your core and glutes, then explosively jump up into the air, extending your hips and knees. |
916 |
| 916 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif |
kneeling jump squat |
1717 |
quadriceps |
916 |
916 |
barbell |
916 |
5330 |
As you jump, push through your toes and fully extend your ankles, knees, and hips. |
916 |
| 916 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif |
kneeling jump squat |
1718 |
hamstrings |
916 |
916 |
barbell |
916 |
5330 |
As you jump, push through your toes and fully extend your ankles, knees, and hips. |
916 |
| 916 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif |
kneeling jump squat |
1719 |
calves |
916 |
916 |
barbell |
916 |
5330 |
As you jump, push through your toes and fully extend your ankles, knees, and hips. |
916 |
| 916 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif |
kneeling jump squat |
1717 |
quadriceps |
916 |
916 |
barbell |
916 |
5331 |
Land softly back on the ground, bending your knees to absorb the impact. |
916 |
| 916 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif |
kneeling jump squat |
1718 |
hamstrings |
916 |
916 |
barbell |
916 |
5331 |
Land softly back on the ground, bending your knees to absorb the impact. |
916 |
| 916 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif |
kneeling jump squat |
1719 |
calves |
916 |
916 |
barbell |
916 |
5331 |
Land softly back on the ground, bending your knees to absorb the impact. |
916 |
| 916 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif |
kneeling jump squat |
1717 |
quadriceps |
916 |
916 |
barbell |
916 |
5332 |
Immediately go into the next repetition, repeating the jump squat motion. |
916 |
| 916 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif |
kneeling jump squat |
1718 |
hamstrings |
916 |
916 |
barbell |
916 |
5332 |
Immediately go into the next repetition, repeating the jump squat motion. |
916 |
| 916 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling jump squat.gif |
kneeling jump squat |
1719 |
calves |
916 |
916 |
barbell |
916 |
5332 |
Immediately go into the next repetition, repeating the jump squat motion. |
916 |
| 917 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif |
kneeling lat stretch |
1720 |
shoulders |
917 |
917 |
body weight |
917 |
5333 |
Kneel on the ground with your knees hip-width apart and your toes pointing back. |
917 |
| 917 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif |
kneeling lat stretch |
1721 |
triceps |
917 |
917 |
body weight |
917 |
5333 |
Kneel on the ground with your knees hip-width apart and your toes pointing back. |
917 |
| 917 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif |
kneeling lat stretch |
1720 |
shoulders |
917 |
917 |
body weight |
917 |
5334 |
Extend your arms overhead and interlace your fingers. |
917 |
| 917 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif |
kneeling lat stretch |
1721 |
triceps |
917 |
917 |
body weight |
917 |
5334 |
Extend your arms overhead and interlace your fingers. |
917 |
| 917 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif |
kneeling lat stretch |
1720 |
shoulders |
917 |
917 |
body weight |
917 |
5335 |
Keeping your back straight, slowly lean to the right side, feeling a stretch in your left lat muscle. |
917 |
| 917 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif |
kneeling lat stretch |
1721 |
triceps |
917 |
917 |
body weight |
917 |
5335 |
Keeping your back straight, slowly lean to the right side, feeling a stretch in your left lat muscle. |
917 |
| 917 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif |
kneeling lat stretch |
1720 |
shoulders |
917 |
917 |
body weight |
917 |
5336 |
Hold the stretch for 20-30 seconds, then return to the starting position. |
917 |
| 917 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif |
kneeling lat stretch |
1721 |
triceps |
917 |
917 |
body weight |
917 |
5336 |
Hold the stretch for 20-30 seconds, then return to the starting position. |
917 |
| 917 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif |
kneeling lat stretch |
1720 |
shoulders |
917 |
917 |
body weight |
917 |
5337 |
Repeat the stretch on the left side, leaning to the left and feeling a stretch in your right lat muscle. |
917 |
| 917 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif |
kneeling lat stretch |
1721 |
triceps |
917 |
917 |
body weight |
917 |
5337 |
Repeat the stretch on the left side, leaning to the left and feeling a stretch in your right lat muscle. |
917 |
| 917 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif |
kneeling lat stretch |
1720 |
shoulders |
917 |
917 |
body weight |
917 |
5338 |
Continue alternating sides for the desired number of repetitions. |
917 |
| 917 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling lat stretch.gif |
kneeling lat stretch |
1721 |
triceps |
917 |
917 |
body weight |
917 |
5338 |
Continue alternating sides for the desired number of repetitions. |
917 |
| 918 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling plank tap shoulder (male).gif |
kneeling plank tap shoulder (male) |
1722 |
shoulders |
918 |
918 |
body weight |
918 |
5339 |
Start in a kneeling position with your hands on the ground, shoulder-width apart. |
918 |
| 918 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling plank tap shoulder (male).gif |
kneeling plank tap shoulder (male) |
1723 |
triceps |
918 |
918 |
body weight |
918 |
5339 |
Start in a kneeling position with your hands on the ground, shoulder-width apart. |
918 |
| 918 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling plank tap shoulder (male).gif |
kneeling plank tap shoulder (male) |
1722 |
shoulders |
918 |
918 |
body weight |
918 |
5340 |
Extend your legs behind you, resting on your toes, and lift your body into a plank position. |
918 |
| 918 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling plank tap shoulder (male).gif |
kneeling plank tap shoulder (male) |
1723 |
triceps |
918 |
918 |
body weight |
918 |
5340 |
Extend your legs behind you, resting on your toes, and lift your body into a plank position. |
918 |
| 918 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling plank tap shoulder (male).gif |
kneeling plank tap shoulder (male) |
1722 |
shoulders |
918 |
918 |
body weight |
918 |
5341 |
Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder. |
918 |
| 918 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling plank tap shoulder (male).gif |
kneeling plank tap shoulder (male) |
1723 |
triceps |
918 |
918 |
body weight |
918 |
5341 |
Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder. |
918 |
| 918 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling plank tap shoulder (male).gif |
kneeling plank tap shoulder (male) |
1722 |
shoulders |
918 |
918 |
body weight |
918 |
5342 |
Return the hand to the ground and repeat with the other hand. |
918 |
| 918 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling plank tap shoulder (male).gif |
kneeling plank tap shoulder (male) |
1723 |
triceps |
918 |
918 |
body weight |
918 |
5342 |
Return the hand to the ground and repeat with the other hand. |
918 |
| 918 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling plank tap shoulder (male).gif |
kneeling plank tap shoulder (male) |
1722 |
shoulders |
918 |
918 |
body weight |
918 |
5343 |
Continue alternating sides for the desired number of repetitions. |
918 |
| 918 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling plank tap shoulder (male).gif |
kneeling plank tap shoulder (male) |
1723 |
triceps |
918 |
918 |
body weight |
918 |
5343 |
Continue alternating sides for the desired number of repetitions. |
918 |
| 919 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling push-up (male).gif |
kneeling push-up (male) |
1724 |
triceps |
919 |
919 |
body weight |
919 |
5344 |
Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward. |
919 |
| 919 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling push-up (male).gif |
kneeling push-up (male) |
1725 |
shoulders |
919 |
919 |
body weight |
919 |
5344 |
Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward. |
919 |
| 919 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling push-up (male).gif |
kneeling push-up (male) |
1724 |
triceps |
919 |
919 |
body weight |
919 |
5345 |
Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels. |
919 |
| 919 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling push-up (male).gif |
kneeling push-up (male) |
1725 |
shoulders |
919 |
919 |
body weight |
919 |
5345 |
Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels. |
919 |
| 919 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling push-up (male).gif |
kneeling push-up (male) |
1724 |
triceps |
919 |
919 |
body weight |
919 |
5346 |
Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides. |
919 |
| 919 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling push-up (male).gif |
kneeling push-up (male) |
1725 |
shoulders |
919 |
919 |
body weight |
919 |
5346 |
Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides. |
919 |
| 919 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling push-up (male).gif |
kneeling push-up (male) |
1724 |
triceps |
919 |
919 |
body weight |
919 |
5347 |
Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms. |
919 |
| 919 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling push-up (male).gif |
kneeling push-up (male) |
1725 |
shoulders |
919 |
919 |
body weight |
919 |
5347 |
Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms. |
919 |
| 919 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling push-up (male).gif |
kneeling push-up (male) |
1724 |
triceps |
919 |
919 |
body weight |
919 |
5348 |
Repeat for the desired number of repetitions. |
919 |
| 919 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\kneeling push-up (male).gif |
kneeling push-up (male) |
1725 |
shoulders |
919 |
919 |
body weight |
919 |
5348 |
Repeat for the desired number of repetitions. |
919 |
| 920 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\korean dips.gif |
korean dips |
1726 |
triceps |
920 |
920 |
body weight |
920 |
5349 |
Position yourself between two parallel bars with your arms extended and supporting your body weight. |
920 |
| 920 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\korean dips.gif |
korean dips |
1727 |
shoulders |
920 |
920 |
body weight |
920 |
5349 |
Position yourself between two parallel bars with your arms extended and supporting your body weight. |
920 |
| 920 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\korean dips.gif |
korean dips |
1726 |
triceps |
920 |
920 |
body weight |
920 |
5350 |
Lower your body by bending your elbows until your upper arms are parallel to the ground. |
920 |
| 920 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\korean dips.gif |
korean dips |
1727 |
shoulders |
920 |
920 |
body weight |
920 |
5350 |
Lower your body by bending your elbows until your upper arms are parallel to the ground. |
920 |
| 920 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\korean dips.gif |
korean dips |
1726 |
triceps |
920 |
920 |
body weight |
920 |
5351 |
Pause for a moment, then push yourself back up to the starting position by straightening your arms. |
920 |
| 920 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\korean dips.gif |
korean dips |
1727 |
shoulders |
920 |
920 |
body weight |
920 |
5351 |
Pause for a moment, then push yourself back up to the starting position by straightening your arms. |
920 |
| 920 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\korean dips.gif |
korean dips |
1726 |
triceps |
920 |
920 |
body weight |
920 |
5352 |
Repeat for the desired number of repetitions. |
920 |
| 920 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\korean dips.gif |
korean dips |
1727 |
shoulders |
920 |
920 |
body weight |
920 |
5352 |
Repeat for the desired number of repetitions. |
920 |
| 921 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif |
l-pull-up |
1728 |
biceps |
921 |
921 |
body weight |
921 |
5353 |
Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart. |
921 |
| 921 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif |
l-pull-up |
1729 |
forearms |
921 |
921 |
body weight |
921 |
5353 |
Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart. |
921 |
| 921 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif |
l-pull-up |
1728 |
biceps |
921 |
921 |
body weight |
921 |
5354 |
Hang with your arms fully extended and your body straight. |
921 |
| 921 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif |
l-pull-up |
1729 |
forearms |
921 |
921 |
body weight |
921 |
5354 |
Hang with your arms fully extended and your body straight. |
921 |
| 921 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif |
l-pull-up |
1728 |
biceps |
921 |
921 |
body weight |
921 |
5355 |
Engage your lats and biceps to pull your body up towards the bar, keeping your elbows close to your body. |
921 |
| 921 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif |
l-pull-up |
1729 |
forearms |
921 |
921 |
body weight |
921 |
5355 |
Engage your lats and biceps to pull your body up towards the bar, keeping your elbows close to your body. |
921 |
| 921 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif |
l-pull-up |
1728 |
biceps |
921 |
921 |
body weight |
921 |
5356 |
Continue pulling until your chin is above the bar. |
921 |
| 921 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif |
l-pull-up |
1729 |
forearms |
921 |
921 |
body weight |
921 |
5356 |
Continue pulling until your chin is above the bar. |
921 |
| 921 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif |
l-pull-up |
1728 |
biceps |
921 |
921 |
body weight |
921 |
5357 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
921 |
| 921 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif |
l-pull-up |
1729 |
forearms |
921 |
921 |
body weight |
921 |
5357 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
921 |
| 921 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif |
l-pull-up |
1728 |
biceps |
921 |
921 |
body weight |
921 |
5358 |
Repeat for the desired number of repetitions. |
921 |
| 921 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\l-pull-up.gif |
l-pull-up |
1729 |
forearms |
921 |
921 |
body weight |
921 |
5358 |
Repeat for the desired number of repetitions. |
921 |
| 922 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\l-sit on floor.gif |
l-sit on floor |
1730 |
hip flexors |
922 |
922 |
body weight |
922 |
5359 |
Sit on the floor with your legs extended in front of you. |
922 |
| 922 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\l-sit on floor.gif |
l-sit on floor |
1730 |
hip flexors |
922 |
922 |
body weight |
922 |
5360 |
Place your hands on the floor beside your hips, fingers pointing forward. |
922 |
| 922 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\l-sit on floor.gif |
l-sit on floor |
1730 |
hip flexors |
922 |
922 |
body weight |
922 |
5361 |
Engage your core and lift your legs off the ground, keeping them straight. |
922 |
| 922 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\l-sit on floor.gif |
l-sit on floor |
1730 |
hip flexors |
922 |
922 |
body weight |
922 |
5362 |
Try to bring your legs parallel to the floor, forming an 'L' shape with your body. |
922 |
| 922 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\l-sit on floor.gif |
l-sit on floor |
1730 |
hip flexors |
922 |
922 |
body weight |
922 |
5363 |
Hold this position for as long as you can. |
922 |
| 922 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\l-sit on floor.gif |
l-sit on floor |
1730 |
hip flexors |
922 |
922 |
body weight |
922 |
5364 |
Slowly lower your legs back down to the starting position. |
922 |
| 922 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\l-sit on floor.gif |
l-sit on floor |
1730 |
hip flexors |
922 |
922 |
body weight |
922 |
5365 |
Repeat for the desired number of repetitions. |
922 |
| 923 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\landmine 180.gif |
landmine 180 |
1731 |
obliques |
923 |
923 |
barbell |
923 |
5366 |
Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest. |
923 |
| 923 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\landmine 180.gif |
landmine 180 |
1732 |
quadriceps |
923 |
923 |
barbell |
923 |
5366 |
Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest. |
923 |
| 923 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\landmine 180.gif |
landmine 180 |
1731 |
obliques |
923 |
923 |
barbell |
923 |
5367 |
Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip. |
923 |
| 923 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\landmine 180.gif |
landmine 180 |
1732 |
quadriceps |
923 |
923 |
barbell |
923 |
5367 |
Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip. |
923 |
| 923 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\landmine 180.gif |
landmine 180 |
1731 |
obliques |
923 |
923 |
barbell |
923 |
5368 |
As you reach the bottom of the movement, quickly reverse the motion and rotate your torso to the left, swinging the barbell up and across your body towards your left shoulder. |
923 |
| 923 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\landmine 180.gif |
landmine 180 |
1732 |
quadriceps |
923 |
923 |
barbell |
923 |
5368 |
As you reach the bottom of the movement, quickly reverse the motion and rotate your torso to the left, swinging the barbell up and across your body towards your left shoulder. |
923 |
| 923 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\landmine 180.gif |
landmine 180 |
1731 |
obliques |
923 |
923 |
barbell |
923 |
5369 |
Continue this twisting motion, alternating sides, for the desired number of repetitions. |
923 |
| 923 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\landmine 180.gif |
landmine 180 |
1732 |
quadriceps |
923 |
923 |
barbell |
923 |
5369 |
Continue this twisting motion, alternating sides, for the desired number of repetitions. |
923 |
| 924 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\landmine lateral raise.gif |
landmine lateral raise |
1733 |
traps |
924 |
924 |
barbell |
924 |
5370 |
Stand with your feet shoulder-width apart and knees slightly bent. |
924 |
| 924 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\landmine lateral raise.gif |
landmine lateral raise |
1734 |
upper back |
924 |
924 |
barbell |
924 |
5370 |
Stand with your feet shoulder-width apart and knees slightly bent. |
924 |
| 924 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\landmine lateral raise.gif |
landmine lateral raise |
1733 |
traps |
924 |
924 |
barbell |
924 |
5371 |
Hold the barbell with an overhand grip, resting it on the front of your shoulders. |
924 |
| 924 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\landmine lateral raise.gif |
landmine lateral raise |
1734 |
upper back |
924 |
924 |
barbell |
924 |
5371 |
Hold the barbell with an overhand grip, resting it on the front of your shoulders. |
924 |
| 924 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\landmine lateral raise.gif |
landmine lateral raise |
1733 |
traps |
924 |
924 |
barbell |
924 |
5372 |
Keeping your core engaged and back straight, lift the barbell up and away from your body, raising it to shoulder height. |
924 |
| 924 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\landmine lateral raise.gif |
landmine lateral raise |
1734 |
upper back |
924 |
924 |
barbell |
924 |
5372 |
Keeping your core engaged and back straight, lift the barbell up and away from your body, raising it to shoulder height. |
924 |
| 924 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\landmine lateral raise.gif |
landmine lateral raise |
1733 |
traps |
924 |
924 |
barbell |
924 |
5373 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
924 |
| 924 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\landmine lateral raise.gif |
landmine lateral raise |
1734 |
upper back |
924 |
924 |
barbell |
924 |
5373 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
924 |
| 924 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\landmine lateral raise.gif |
landmine lateral raise |
1733 |
traps |
924 |
924 |
barbell |
924 |
5374 |
Repeat for the desired number of repetitions. |
924 |
| 924 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\landmine lateral raise.gif |
landmine lateral raise |
1734 |
upper back |
924 |
924 |
barbell |
924 |
5374 |
Repeat for the desired number of repetitions. |
924 |
| 925 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif |
lean planche |
1735 |
shoulders |
925 |
925 |
body weight |
925 |
5375 |
Start in a push-up position with your hands shoulder-width apart and your body straight. |
925 |
| 925 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif |
lean planche |
1736 |
chest |
925 |
925 |
body weight |
925 |
5375 |
Start in a push-up position with your hands shoulder-width apart and your body straight. |
925 |
| 925 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif |
lean planche |
1737 |
triceps |
925 |
925 |
body weight |
925 |
5375 |
Start in a push-up position with your hands shoulder-width apart and your body straight. |
925 |
| 925 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif |
lean planche |
1735 |
shoulders |
925 |
925 |
body weight |
925 |
5376 |
Engage your core and slowly shift your weight forward, bringing your shoulders past your hands. |
925 |
| 925 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif |
lean planche |
1736 |
chest |
925 |
925 |
body weight |
925 |
5376 |
Engage your core and slowly shift your weight forward, bringing your shoulders past your hands. |
925 |
| 925 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif |
lean planche |
1737 |
triceps |
925 |
925 |
body weight |
925 |
5376 |
Engage your core and slowly shift your weight forward, bringing your shoulders past your hands. |
925 |
| 925 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif |
lean planche |
1735 |
shoulders |
925 |
925 |
body weight |
925 |
5377 |
Keep your elbows slightly bent and your body straight as you lean forward. |
925 |
| 925 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif |
lean planche |
1736 |
chest |
925 |
925 |
body weight |
925 |
5377 |
Keep your elbows slightly bent and your body straight as you lean forward. |
925 |
| 925 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif |
lean planche |
1737 |
triceps |
925 |
925 |
body weight |
925 |
5377 |
Keep your elbows slightly bent and your body straight as you lean forward. |
925 |
| 925 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif |
lean planche |
1735 |
shoulders |
925 |
925 |
body weight |
925 |
5378 |
Hold this position for a few seconds, then slowly return to the starting position. |
925 |
| 925 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif |
lean planche |
1736 |
chest |
925 |
925 |
body weight |
925 |
5378 |
Hold this position for a few seconds, then slowly return to the starting position. |
925 |
| 925 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif |
lean planche |
1737 |
triceps |
925 |
925 |
body weight |
925 |
5378 |
Hold this position for a few seconds, then slowly return to the starting position. |
925 |
| 925 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif |
lean planche |
1735 |
shoulders |
925 |
925 |
body weight |
925 |
5379 |
Repeat for the desired number of repetitions. |
925 |
| 925 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif |
lean planche |
1736 |
chest |
925 |
925 |
body weight |
925 |
5379 |
Repeat for the desired number of repetitions. |
925 |
| 925 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lean planche.gif |
lean planche |
1737 |
triceps |
925 |
925 |
body weight |
925 |
5379 |
Repeat for the desired number of repetitions. |
925 |
| 926 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif |
left hook. boxing |
1738 |
biceps |
926 |
926 |
body weight |
926 |
5380 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
926 |
| 926 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif |
left hook. boxing |
1739 |
triceps |
926 |
926 |
body weight |
926 |
5380 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
926 |
| 926 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif |
left hook. boxing |
1740 |
forearms |
926 |
926 |
body weight |
926 |
5380 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
926 |
| 926 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif |
left hook. boxing |
1738 |
biceps |
926 |
926 |
body weight |
926 |
5381 |
Keep your left hand up to protect your face and your right hand by your chin. |
926 |
| 926 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif |
left hook. boxing |
1739 |
triceps |
926 |
926 |
body weight |
926 |
5381 |
Keep your left hand up to protect your face and your right hand by your chin. |
926 |
| 926 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif |
left hook. boxing |
1740 |
forearms |
926 |
926 |
body weight |
926 |
5381 |
Keep your left hand up to protect your face and your right hand by your chin. |
926 |
| 926 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif |
left hook. boxing |
1738 |
biceps |
926 |
926 |
body weight |
926 |
5382 |
Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion. |
926 |
| 926 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif |
left hook. boxing |
1739 |
triceps |
926 |
926 |
body weight |
926 |
5382 |
Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion. |
926 |
| 926 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif |
left hook. boxing |
1740 |
forearms |
926 |
926 |
body weight |
926 |
5382 |
Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion. |
926 |
| 926 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif |
left hook. boxing |
1738 |
biceps |
926 |
926 |
body weight |
926 |
5383 |
Twist your torso and engage your core muscles to generate power in the punch. |
926 |
| 926 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif |
left hook. boxing |
1739 |
triceps |
926 |
926 |
body weight |
926 |
5383 |
Twist your torso and engage your core muscles to generate power in the punch. |
926 |
| 926 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif |
left hook. boxing |
1740 |
forearms |
926 |
926 |
body weight |
926 |
5383 |
Twist your torso and engage your core muscles to generate power in the punch. |
926 |
| 926 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif |
left hook. boxing |
1738 |
biceps |
926 |
926 |
body weight |
926 |
5384 |
Snap your arm back to the starting position and repeat for the desired number of repetitions. |
926 |
| 926 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif |
left hook. boxing |
1739 |
triceps |
926 |
926 |
body weight |
926 |
5384 |
Snap your arm back to the starting position and repeat for the desired number of repetitions. |
926 |
| 926 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\left hook. boxing.gif |
left hook. boxing |
1740 |
forearms |
926 |
926 |
body weight |
926 |
5384 |
Snap your arm back to the starting position and repeat for the desired number of repetitions. |
926 |
| 927 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\leg pull in flat bench.gif |
leg pull in flat bench |
1741 |
hip flexors |
927 |
927 |
body weight |
927 |
5385 |
Sit on a flat bench with your legs extended straight out in front of you. |
927 |
| 927 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\leg pull in flat bench.gif |
leg pull in flat bench |
1742 |
lower back |
927 |
927 |
body weight |
927 |
5385 |
Sit on a flat bench with your legs extended straight out in front of you. |
927 |
| 927 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\leg pull in flat bench.gif |
leg pull in flat bench |
1741 |
hip flexors |
927 |
927 |
body weight |
927 |
5386 |
Place your hands on the bench beside your hips for support. |
927 |
| 927 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\leg pull in flat bench.gif |
leg pull in flat bench |
1742 |
lower back |
927 |
927 |
body weight |
927 |
5386 |
Place your hands on the bench beside your hips for support. |
927 |
| 927 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\leg pull in flat bench.gif |
leg pull in flat bench |
1741 |
hip flexors |
927 |
927 |
body weight |
927 |
5387 |
Engage your abs and lift your legs off the ground, bringing your knees towards your chest. |
927 |
| 927 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\leg pull in flat bench.gif |
leg pull in flat bench |
1742 |
lower back |
927 |
927 |
body weight |
927 |
5387 |
Engage your abs and lift your legs off the ground, bringing your knees towards your chest. |
927 |
| 927 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\leg pull in flat bench.gif |
leg pull in flat bench |
1741 |
hip flexors |
927 |
927 |
body weight |
927 |
5388 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
927 |
| 927 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\leg pull in flat bench.gif |
leg pull in flat bench |
1742 |
lower back |
927 |
927 |
body weight |
927 |
5388 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
927 |
| 927 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\leg pull in flat bench.gif |
leg pull in flat bench |
1741 |
hip flexors |
927 |
927 |
body weight |
927 |
5389 |
Repeat for the desired number of repetitions. |
927 |
| 927 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\leg pull in flat bench.gif |
leg pull in flat bench |
1742 |
lower back |
927 |
927 |
body weight |
927 |
5389 |
Repeat for the desired number of repetitions. |
927 |
| 928 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\leg up hamstring stretch.gif |
leg up hamstring stretch |
1743 |
glutes |
928 |
928 |
body weight |
928 |
5390 |
Lie flat on your back with your legs extended. |
928 |
| 928 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\leg up hamstring stretch.gif |
leg up hamstring stretch |
1743 |
glutes |
928 |
928 |
body weight |
928 |
5391 |
Bend one knee and bring it towards your chest, holding onto your thigh or shin. |
928 |
| 928 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\leg up hamstring stretch.gif |
leg up hamstring stretch |
1743 |
glutes |
928 |
928 |
body weight |
928 |
5392 |
Straighten your leg as much as possible while keeping it elevated. |
928 |
| 928 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\leg up hamstring stretch.gif |
leg up hamstring stretch |
1743 |
glutes |
928 |
928 |
body weight |
928 |
5393 |
Hold the stretch for 20-30 seconds. |
928 |
| 928 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\leg up hamstring stretch.gif |
leg up hamstring stretch |
1743 |
glutes |
928 |
928 |
body weight |
928 |
5394 |
Repeat with the other leg. |
928 |
| 929 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif |
lever alternate leg press |
1744 |
hamstrings |
929 |
929 |
leverage machine |
929 |
5395 |
Adjust the seat and foot platform of the leverage machine to your desired position. |
929 |
| 929 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif |
lever alternate leg press |
1745 |
glutes |
929 |
929 |
leverage machine |
929 |
5395 |
Adjust the seat and foot platform of the leverage machine to your desired position. |
929 |
| 929 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif |
lever alternate leg press |
1744 |
hamstrings |
929 |
929 |
leverage machine |
929 |
5396 |
Sit on the machine with your back against the backrest and your feet on the foot platform. |
929 |
| 929 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif |
lever alternate leg press |
1745 |
glutes |
929 |
929 |
leverage machine |
929 |
5396 |
Sit on the machine with your back against the backrest and your feet on the foot platform. |
929 |
| 929 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif |
lever alternate leg press |
1744 |
hamstrings |
929 |
929 |
leverage machine |
929 |
5397 |
Place your hands on the handles or sides of the machine for stability. |
929 |
| 929 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif |
lever alternate leg press |
1745 |
glutes |
929 |
929 |
leverage machine |
929 |
5397 |
Place your hands on the handles or sides of the machine for stability. |
929 |
| 929 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif |
lever alternate leg press |
1744 |
hamstrings |
929 |
929 |
leverage machine |
929 |
5398 |
Push one foot against the foot platform, extending your leg until it is almost fully straight. |
929 |
| 929 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif |
lever alternate leg press |
1745 |
glutes |
929 |
929 |
leverage machine |
929 |
5398 |
Push one foot against the foot platform, extending your leg until it is almost fully straight. |
929 |
| 929 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif |
lever alternate leg press |
1744 |
hamstrings |
929 |
929 |
leverage machine |
929 |
5399 |
Pause for a moment, then slowly bend your leg and return to the starting position. |
929 |
| 929 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif |
lever alternate leg press |
1745 |
glutes |
929 |
929 |
leverage machine |
929 |
5399 |
Pause for a moment, then slowly bend your leg and return to the starting position. |
929 |
| 929 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif |
lever alternate leg press |
1744 |
hamstrings |
929 |
929 |
leverage machine |
929 |
5400 |
Repeat with the other leg. |
929 |
| 929 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif |
lever alternate leg press |
1745 |
glutes |
929 |
929 |
leverage machine |
929 |
5400 |
Repeat with the other leg. |
929 |
| 929 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif |
lever alternate leg press |
1744 |
hamstrings |
929 |
929 |
leverage machine |
929 |
5401 |
Continue alternating legs for the desired number of repetitions. |
929 |
| 929 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternate leg press.gif |
lever alternate leg press |
1745 |
glutes |
929 |
929 |
leverage machine |
929 |
5401 |
Continue alternating legs for the desired number of repetitions. |
929 |
| 930 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif |
lever alternating narrow grip seated row |
1746 |
biceps |
930 |
930 |
leverage machine |
930 |
5402 |
Adjust the seat height and footplate position to ensure proper alignment. |
930 |
| 930 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif |
lever alternating narrow grip seated row |
1747 |
forearms |
930 |
930 |
leverage machine |
930 |
5402 |
Adjust the seat height and footplate position to ensure proper alignment. |
930 |
| 930 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif |
lever alternating narrow grip seated row |
1746 |
biceps |
930 |
930 |
leverage machine |
930 |
5403 |
Sit on the machine with your back straight and feet flat on the footplate. |
930 |
| 930 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif |
lever alternating narrow grip seated row |
1747 |
forearms |
930 |
930 |
leverage machine |
930 |
5403 |
Sit on the machine with your back straight and feet flat on the footplate. |
930 |
| 930 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif |
lever alternating narrow grip seated row |
1746 |
biceps |
930 |
930 |
leverage machine |
930 |
5404 |
Grasp the handles with a narrow grip, palms facing each other. |
930 |
| 930 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif |
lever alternating narrow grip seated row |
1747 |
forearms |
930 |
930 |
leverage machine |
930 |
5404 |
Grasp the handles with a narrow grip, palms facing each other. |
930 |
| 930 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif |
lever alternating narrow grip seated row |
1746 |
biceps |
930 |
930 |
leverage machine |
930 |
5405 |
Keep your chest up and shoulders back throughout the exercise. |
930 |
| 930 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif |
lever alternating narrow grip seated row |
1747 |
forearms |
930 |
930 |
leverage machine |
930 |
5405 |
Keep your chest up and shoulders back throughout the exercise. |
930 |
| 930 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif |
lever alternating narrow grip seated row |
1746 |
biceps |
930 |
930 |
leverage machine |
930 |
5406 |
Pull one handle towards your torso while keeping the other handle stationary. |
930 |
| 930 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif |
lever alternating narrow grip seated row |
1747 |
forearms |
930 |
930 |
leverage machine |
930 |
5406 |
Pull one handle towards your torso while keeping the other handle stationary. |
930 |
| 930 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif |
lever alternating narrow grip seated row |
1746 |
biceps |
930 |
930 |
leverage machine |
930 |
5407 |
Squeeze your shoulder blades together at the end of the movement. |
930 |
| 930 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif |
lever alternating narrow grip seated row |
1747 |
forearms |
930 |
930 |
leverage machine |
930 |
5407 |
Squeeze your shoulder blades together at the end of the movement. |
930 |
| 930 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif |
lever alternating narrow grip seated row |
1746 |
biceps |
930 |
930 |
leverage machine |
930 |
5408 |
Slowly return the handle to the starting position and repeat with the other side. |
930 |
| 930 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif |
lever alternating narrow grip seated row |
1747 |
forearms |
930 |
930 |
leverage machine |
930 |
5408 |
Slowly return the handle to the starting position and repeat with the other side. |
930 |
| 930 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif |
lever alternating narrow grip seated row |
1746 |
biceps |
930 |
930 |
leverage machine |
930 |
5409 |
Continue alternating sides for the desired number of repetitions. |
930 |
| 930 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever alternating narrow grip seated row.gif |
lever alternating narrow grip seated row |
1747 |
forearms |
930 |
930 |
leverage machine |
930 |
5409 |
Continue alternating sides for the desired number of repetitions. |
930 |
| 931 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif |
lever assisted chin-up |
1748 |
biceps |
931 |
931 |
leverage machine |
931 |
5410 |
Adjust the leverage machine to your desired resistance level. |
931 |
| 931 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif |
lever assisted chin-up |
1749 |
forearms |
931 |
931 |
leverage machine |
931 |
5410 |
Adjust the leverage machine to your desired resistance level. |
931 |
| 931 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif |
lever assisted chin-up |
1748 |
biceps |
931 |
931 |
leverage machine |
931 |
5411 |
Stand on the foot platform and grip the handles with an overhand grip, slightly wider than shoulder-width apart. |
931 |
| 931 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif |
lever assisted chin-up |
1749 |
forearms |
931 |
931 |
leverage machine |
931 |
5411 |
Stand on the foot platform and grip the handles with an overhand grip, slightly wider than shoulder-width apart. |
931 |
| 931 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif |
lever assisted chin-up |
1748 |
biceps |
931 |
931 |
leverage machine |
931 |
5412 |
Hang with your arms fully extended, keeping your body straight. |
931 |
| 931 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif |
lever assisted chin-up |
1749 |
forearms |
931 |
931 |
leverage machine |
931 |
5412 |
Hang with your arms fully extended, keeping your body straight. |
931 |
| 931 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif |
lever assisted chin-up |
1748 |
biceps |
931 |
931 |
leverage machine |
931 |
5413 |
Engage your back muscles and pull your body up towards the handles, leading with your chest. |
931 |
| 931 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif |
lever assisted chin-up |
1749 |
forearms |
931 |
931 |
leverage machine |
931 |
5413 |
Engage your back muscles and pull your body up towards the handles, leading with your chest. |
931 |
| 931 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif |
lever assisted chin-up |
1748 |
biceps |
931 |
931 |
leverage machine |
931 |
5414 |
Continue pulling until your chin is above the handles. |
931 |
| 931 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif |
lever assisted chin-up |
1749 |
forearms |
931 |
931 |
leverage machine |
931 |
5414 |
Continue pulling until your chin is above the handles. |
931 |
| 931 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif |
lever assisted chin-up |
1748 |
biceps |
931 |
931 |
leverage machine |
931 |
5415 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
931 |
| 931 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif |
lever assisted chin-up |
1749 |
forearms |
931 |
931 |
leverage machine |
931 |
5415 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
931 |
| 931 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif |
lever assisted chin-up |
1748 |
biceps |
931 |
931 |
leverage machine |
931 |
5416 |
Repeat for the desired number of repetitions. |
931 |
| 931 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever assisted chin-up.gif |
lever assisted chin-up |
1749 |
forearms |
931 |
931 |
leverage machine |
931 |
5416 |
Repeat for the desired number of repetitions. |
931 |
| 932 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif |
lever back extension |
1750 |
glutes |
932 |
932 |
leverage machine |
932 |
5417 |
Adjust the machine to fit your body size and range of motion. |
932 |
| 932 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif |
lever back extension |
1751 |
hamstrings |
932 |
932 |
leverage machine |
932 |
5417 |
Adjust the machine to fit your body size and range of motion. |
932 |
| 932 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif |
lever back extension |
1750 |
glutes |
932 |
932 |
leverage machine |
932 |
5418 |
Sit on the machine with your back against the pad and your feet secured. |
932 |
| 932 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif |
lever back extension |
1751 |
hamstrings |
932 |
932 |
leverage machine |
932 |
5418 |
Sit on the machine with your back against the pad and your feet secured. |
932 |
| 932 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif |
lever back extension |
1750 |
glutes |
932 |
932 |
leverage machine |
932 |
5419 |
Place your hands on the handles or grip bars. |
932 |
| 932 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif |
lever back extension |
1751 |
hamstrings |
932 |
932 |
leverage machine |
932 |
5419 |
Place your hands on the handles or grip bars. |
932 |
| 932 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif |
lever back extension |
1750 |
glutes |
932 |
932 |
leverage machine |
932 |
5420 |
Engage your core and slowly lean forward, allowing your back to round slightly. |
932 |
| 932 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif |
lever back extension |
1751 |
hamstrings |
932 |
932 |
leverage machine |
932 |
5420 |
Engage your core and slowly lean forward, allowing your back to round slightly. |
932 |
| 932 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif |
lever back extension |
1750 |
glutes |
932 |
932 |
leverage machine |
932 |
5421 |
Pause for a moment at the bottom position, feeling a stretch in your lower back. |
932 |
| 932 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif |
lever back extension |
1751 |
hamstrings |
932 |
932 |
leverage machine |
932 |
5421 |
Pause for a moment at the bottom position, feeling a stretch in your lower back. |
932 |
| 932 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif |
lever back extension |
1750 |
glutes |
932 |
932 |
leverage machine |
932 |
5422 |
Using your back muscles, slowly raise your torso back to the starting position. |
932 |
| 932 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif |
lever back extension |
1751 |
hamstrings |
932 |
932 |
leverage machine |
932 |
5422 |
Using your back muscles, slowly raise your torso back to the starting position. |
932 |
| 932 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif |
lever back extension |
1750 |
glutes |
932 |
932 |
leverage machine |
932 |
5423 |
Repeat for the desired number of repetitions. |
932 |
| 932 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever back extension.gif |
lever back extension |
1751 |
hamstrings |
932 |
932 |
leverage machine |
932 |
5423 |
Repeat for the desired number of repetitions. |
932 |
| 933 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif |
lever bent over row |
1752 |
biceps |
933 |
933 |
barbell |
933 |
5424 |
Stand with your feet shoulder-width apart and knees slightly bent. |
933 |
| 933 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif |
lever bent over row |
1753 |
forearms |
933 |
933 |
barbell |
933 |
5424 |
Stand with your feet shoulder-width apart and knees slightly bent. |
933 |
| 933 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif |
lever bent over row |
1752 |
biceps |
933 |
933 |
barbell |
933 |
5425 |
Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
933 |
| 933 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif |
lever bent over row |
1753 |
forearms |
933 |
933 |
barbell |
933 |
5425 |
Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
933 |
| 933 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif |
lever bent over row |
1752 |
biceps |
933 |
933 |
barbell |
933 |
5426 |
Bend forward at the hips, keeping your back straight and chest up. |
933 |
| 933 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif |
lever bent over row |
1753 |
forearms |
933 |
933 |
barbell |
933 |
5426 |
Bend forward at the hips, keeping your back straight and chest up. |
933 |
| 933 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif |
lever bent over row |
1752 |
biceps |
933 |
933 |
barbell |
933 |
5427 |
Pull the barbell towards your lower chest, squeezing your shoulder blades together. |
933 |
| 933 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif |
lever bent over row |
1753 |
forearms |
933 |
933 |
barbell |
933 |
5427 |
Pull the barbell towards your lower chest, squeezing your shoulder blades together. |
933 |
| 933 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif |
lever bent over row |
1752 |
biceps |
933 |
933 |
barbell |
933 |
5428 |
Pause for a moment at the top, then slowly lower the barbell back to the starting position. |
933 |
| 933 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif |
lever bent over row |
1753 |
forearms |
933 |
933 |
barbell |
933 |
5428 |
Pause for a moment at the top, then slowly lower the barbell back to the starting position. |
933 |
| 933 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif |
lever bent over row |
1752 |
biceps |
933 |
933 |
barbell |
933 |
5429 |
Repeat for the desired number of repetitions. |
933 |
| 933 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent over row.gif |
lever bent over row |
1753 |
forearms |
933 |
933 |
barbell |
933 |
5429 |
Repeat for the desired number of repetitions. |
933 |
| 934 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent-over row with v-bar.gif |
lever bent-over row with v-bar |
1754 |
biceps |
934 |
934 |
leverage machine |
934 |
5430 |
Adjust the seat height and position yourself facing the machine. |
934 |
| 934 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent-over row with v-bar.gif |
lever bent-over row with v-bar |
1755 |
forearms |
934 |
934 |
leverage machine |
934 |
5430 |
Adjust the seat height and position yourself facing the machine. |
934 |
| 934 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent-over row with v-bar.gif |
lever bent-over row with v-bar |
1754 |
biceps |
934 |
934 |
leverage machine |
934 |
5431 |
Grasp the v-bar with an overhand grip, keeping your back straight and your knees slightly bent. |
934 |
| 934 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent-over row with v-bar.gif |
lever bent-over row with v-bar |
1755 |
forearms |
934 |
934 |
leverage machine |
934 |
5431 |
Grasp the v-bar with an overhand grip, keeping your back straight and your knees slightly bent. |
934 |
| 934 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent-over row with v-bar.gif |
lever bent-over row with v-bar |
1754 |
biceps |
934 |
934 |
leverage machine |
934 |
5432 |
Pull the v-bar towards your abdomen, squeezing your shoulder blades together. |
934 |
| 934 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent-over row with v-bar.gif |
lever bent-over row with v-bar |
1755 |
forearms |
934 |
934 |
leverage machine |
934 |
5432 |
Pull the v-bar towards your abdomen, squeezing your shoulder blades together. |
934 |
| 934 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent-over row with v-bar.gif |
lever bent-over row with v-bar |
1754 |
biceps |
934 |
934 |
leverage machine |
934 |
5433 |
Pause for a moment at the top of the movement, then slowly release the weight back to the starting position. |
934 |
| 934 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent-over row with v-bar.gif |
lever bent-over row with v-bar |
1755 |
forearms |
934 |
934 |
leverage machine |
934 |
5433 |
Pause for a moment at the top of the movement, then slowly release the weight back to the starting position. |
934 |
| 934 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent-over row with v-bar.gif |
lever bent-over row with v-bar |
1754 |
biceps |
934 |
934 |
leverage machine |
934 |
5434 |
Repeat for the desired number of repetitions. |
934 |
| 934 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bent-over row with v-bar.gif |
lever bent-over row with v-bar |
1755 |
forearms |
934 |
934 |
leverage machine |
934 |
5434 |
Repeat for the desired number of repetitions. |
934 |
| 935 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bicep curl.gif |
lever bicep curl |
1756 |
forearms |
935 |
935 |
leverage machine |
935 |
5435 |
Adjust the seat height and position yourself on the machine with your back against the pad. |
935 |
| 935 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bicep curl.gif |
lever bicep curl |
1756 |
forearms |
935 |
935 |
leverage machine |
935 |
5436 |
Grasp the handles with an underhand grip, palms facing up, and keep your elbows close to your sides. |
935 |
| 935 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bicep curl.gif |
lever bicep curl |
1756 |
forearms |
935 |
935 |
leverage machine |
935 |
5437 |
Exhale and curl the handles upward, contracting your biceps. |
935 |
| 935 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bicep curl.gif |
lever bicep curl |
1756 |
forearms |
935 |
935 |
leverage machine |
935 |
5438 |
Pause for a moment at the top of the movement, squeezing your biceps. |
935 |
| 935 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bicep curl.gif |
lever bicep curl |
1756 |
forearms |
935 |
935 |
leverage machine |
935 |
5439 |
Inhale and slowly lower the handles back to the starting position, fully extending your arms. |
935 |
| 935 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever bicep curl.gif |
lever bicep curl |
1756 |
forearms |
935 |
935 |
leverage machine |
935 |
5440 |
Repeat for the desired number of repetitions. |
935 |
| 936 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever calf press.gif |
lever calf press |
1757 |
hamstrings |
936 |
936 |
leverage machine |
936 |
5441 |
Adjust the seat of the leverage machine so that your shoulders are aligned with the lever pad. |
936 |
| 936 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever calf press.gif |
lever calf press |
1757 |
hamstrings |
936 |
936 |
leverage machine |
936 |
5442 |
Place your toes on the lever pad, with your heels hanging off the edge. |
936 |
| 936 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever calf press.gif |
lever calf press |
1757 |
hamstrings |
936 |
936 |
leverage machine |
936 |
5443 |
Grasp the handles or side supports for stability. |
936 |
| 936 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever calf press.gif |
lever calf press |
1757 |
hamstrings |
936 |
936 |
leverage machine |
936 |
5444 |
Push the lever pad down by extending your ankles, contracting your calf muscles. |
936 |
| 936 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever calf press.gif |
lever calf press |
1757 |
hamstrings |
936 |
936 |
leverage machine |
936 |
5445 |
Pause for a moment at the bottom of the movement. |
936 |
| 936 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever calf press.gif |
lever calf press |
1757 |
hamstrings |
936 |
936 |
leverage machine |
936 |
5446 |
Slowly return to the starting position by allowing your heels to rise back up. |
936 |
| 936 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever calf press.gif |
lever calf press |
1757 |
hamstrings |
936 |
936 |
leverage machine |
936 |
5447 |
Repeat for the desired number of repetitions. |
936 |
| 937 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif |
lever chest press |
1758 |
triceps |
937 |
937 |
leverage machine |
937 |
5448 |
Adjust the seat height and position yourself on the machine with your back flat against the pad. |
937 |
| 937 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif |
lever chest press |
1759 |
shoulders |
937 |
937 |
leverage machine |
937 |
5448 |
Adjust the seat height and position yourself on the machine with your back flat against the pad. |
937 |
| 937 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif |
lever chest press |
1758 |
triceps |
937 |
937 |
leverage machine |
937 |
5449 |
Grasp the handles with an overhand grip and position your elbows at a 90-degree angle. |
937 |
| 937 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif |
lever chest press |
1759 |
shoulders |
937 |
937 |
leverage machine |
937 |
5449 |
Grasp the handles with an overhand grip and position your elbows at a 90-degree angle. |
937 |
| 937 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif |
lever chest press |
1758 |
triceps |
937 |
937 |
leverage machine |
937 |
5450 |
Push the handles forward until your arms are fully extended, exhaling during the movement. |
937 |
| 937 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif |
lever chest press |
1759 |
shoulders |
937 |
937 |
leverage machine |
937 |
5450 |
Push the handles forward until your arms are fully extended, exhaling during the movement. |
937 |
| 937 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif |
lever chest press |
1758 |
triceps |
937 |
937 |
leverage machine |
937 |
5451 |
Pause briefly at the end of the movement, then slowly return to the starting position, inhaling as you do so. |
937 |
| 937 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif |
lever chest press |
1759 |
shoulders |
937 |
937 |
leverage machine |
937 |
5451 |
Pause briefly at the end of the movement, then slowly return to the starting position, inhaling as you do so. |
937 |
| 937 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif |
lever chest press |
1758 |
triceps |
937 |
937 |
leverage machine |
937 |
5452 |
Repeat for the desired number of repetitions. |
937 |
| 937 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif |
lever chest press |
1759 |
shoulders |
937 |
937 |
leverage machine |
937 |
5452 |
Repeat for the desired number of repetitions. |
937 |
| 938 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif |
lever chest press |
1760 |
triceps |
938 |
938 |
leverage machine |
938 |
5453 |
Adjust the seat height and position yourself on the machine with your back flat against the pad. |
938 |
| 938 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif |
lever chest press |
1761 |
shoulders |
938 |
938 |
leverage machine |
938 |
5453 |
Adjust the seat height and position yourself on the machine with your back flat against the pad. |
938 |
| 938 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif |
lever chest press |
1760 |
triceps |
938 |
938 |
leverage machine |
938 |
5454 |
Grasp the handles with an overhand grip and position your elbows at a 90-degree angle. |
938 |
| 938 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif |
lever chest press |
1761 |
shoulders |
938 |
938 |
leverage machine |
938 |
5454 |
Grasp the handles with an overhand grip and position your elbows at a 90-degree angle. |
938 |
| 938 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif |
lever chest press |
1760 |
triceps |
938 |
938 |
leverage machine |
938 |
5455 |
Push the handles forward until your arms are fully extended, exhaling during the movement. |
938 |
| 938 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif |
lever chest press |
1761 |
shoulders |
938 |
938 |
leverage machine |
938 |
5455 |
Push the handles forward until your arms are fully extended, exhaling during the movement. |
938 |
| 938 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif |
lever chest press |
1760 |
triceps |
938 |
938 |
leverage machine |
938 |
5456 |
Pause briefly at the end of the movement, then slowly return to the starting position, inhaling as you do so. |
938 |
| 938 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif |
lever chest press |
1761 |
shoulders |
938 |
938 |
leverage machine |
938 |
5456 |
Pause briefly at the end of the movement, then slowly return to the starting position, inhaling as you do so. |
938 |
| 938 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif |
lever chest press |
1760 |
triceps |
938 |
938 |
leverage machine |
938 |
5457 |
Repeat for the desired number of repetitions. |
938 |
| 938 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever chest press.gif |
lever chest press |
1761 |
shoulders |
938 |
938 |
leverage machine |
938 |
5457 |
Repeat for the desired number of repetitions. |
938 |
| 939 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif |
lever deadlift |
1762 |
hamstrings |
939 |
939 |
leverage machine |
939 |
5458 |
Adjust the seat height and foot platform to your desired position. |
939 |
| 939 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif |
lever deadlift |
1763 |
quadriceps |
939 |
939 |
leverage machine |
939 |
5458 |
Adjust the seat height and foot platform to your desired position. |
939 |
| 939 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif |
lever deadlift |
1762 |
hamstrings |
939 |
939 |
leverage machine |
939 |
5459 |
Sit on the machine with your back against the pad and your feet flat on the foot platform. |
939 |
| 939 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif |
lever deadlift |
1763 |
quadriceps |
939 |
939 |
leverage machine |
939 |
5459 |
Sit on the machine with your back against the pad and your feet flat on the foot platform. |
939 |
| 939 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif |
lever deadlift |
1762 |
hamstrings |
939 |
939 |
leverage machine |
939 |
5460 |
Grasp the handles or the sides of the seat for stability. |
939 |
| 939 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif |
lever deadlift |
1763 |
quadriceps |
939 |
939 |
leverage machine |
939 |
5460 |
Grasp the handles or the sides of the seat for stability. |
939 |
| 939 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif |
lever deadlift |
1762 |
hamstrings |
939 |
939 |
leverage machine |
939 |
5461 |
Engage your glutes and hamstrings, and push through your heels to lift the weight up. |
939 |
| 939 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif |
lever deadlift |
1763 |
quadriceps |
939 |
939 |
leverage machine |
939 |
5461 |
Engage your glutes and hamstrings, and push through your heels to lift the weight up. |
939 |
| 939 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif |
lever deadlift |
1762 |
hamstrings |
939 |
939 |
leverage machine |
939 |
5462 |
Keep your back straight and avoid rounding your shoulders. |
939 |
| 939 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif |
lever deadlift |
1763 |
quadriceps |
939 |
939 |
leverage machine |
939 |
5462 |
Keep your back straight and avoid rounding your shoulders. |
939 |
| 939 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif |
lever deadlift |
1762 |
hamstrings |
939 |
939 |
leverage machine |
939 |
5463 |
Extend your hips fully at the top of the movement, squeezing your glutes. |
939 |
| 939 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif |
lever deadlift |
1763 |
quadriceps |
939 |
939 |
leverage machine |
939 |
5463 |
Extend your hips fully at the top of the movement, squeezing your glutes. |
939 |
| 939 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif |
lever deadlift |
1762 |
hamstrings |
939 |
939 |
leverage machine |
939 |
5464 |
Lower the weight back down in a controlled manner, keeping tension on your glutes and hamstrings. |
939 |
| 939 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif |
lever deadlift |
1763 |
quadriceps |
939 |
939 |
leverage machine |
939 |
5464 |
Lower the weight back down in a controlled manner, keeping tension on your glutes and hamstrings. |
939 |
| 939 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif |
lever deadlift |
1762 |
hamstrings |
939 |
939 |
leverage machine |
939 |
5465 |
Repeat for the desired number of repetitions. |
939 |
| 939 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever deadlift.gif |
lever deadlift |
1763 |
quadriceps |
939 |
939 |
leverage machine |
939 |
5465 |
Repeat for the desired number of repetitions. |
939 |
| 940 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif |
lever decline chest press |
1764 |
triceps |
940 |
940 |
leverage machine |
940 |
5466 |
Adjust the seat height and backrest of the leverage machine to a comfortable position. |
940 |
| 940 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif |
lever decline chest press |
1765 |
shoulders |
940 |
940 |
leverage machine |
940 |
5466 |
Adjust the seat height and backrest of the leverage machine to a comfortable position. |
940 |
| 940 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif |
lever decline chest press |
1764 |
triceps |
940 |
940 |
leverage machine |
940 |
5467 |
Sit on the machine with your back against the backrest and your feet flat on the floor. |
940 |
| 940 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif |
lever decline chest press |
1765 |
shoulders |
940 |
940 |
leverage machine |
940 |
5467 |
Sit on the machine with your back against the backrest and your feet flat on the floor. |
940 |
| 940 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif |
lever decline chest press |
1764 |
triceps |
940 |
940 |
leverage machine |
940 |
5468 |
Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart. |
940 |
| 940 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif |
lever decline chest press |
1765 |
shoulders |
940 |
940 |
leverage machine |
940 |
5468 |
Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart. |
940 |
| 940 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif |
lever decline chest press |
1764 |
triceps |
940 |
940 |
leverage machine |
940 |
5469 |
Push the handles forward and away from your body until your arms are fully extended. |
940 |
| 940 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif |
lever decline chest press |
1765 |
shoulders |
940 |
940 |
leverage machine |
940 |
5469 |
Push the handles forward and away from your body until your arms are fully extended. |
940 |
| 940 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif |
lever decline chest press |
1764 |
triceps |
940 |
940 |
leverage machine |
940 |
5470 |
Slowly lower the handles back towards your chest, keeping your elbows slightly bent. |
940 |
| 940 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif |
lever decline chest press |
1765 |
shoulders |
940 |
940 |
leverage machine |
940 |
5470 |
Slowly lower the handles back towards your chest, keeping your elbows slightly bent. |
940 |
| 940 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif |
lever decline chest press |
1764 |
triceps |
940 |
940 |
leverage machine |
940 |
5471 |
Pause for a moment at the bottom, then push the handles back to the starting position. |
940 |
| 940 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif |
lever decline chest press |
1765 |
shoulders |
940 |
940 |
leverage machine |
940 |
5471 |
Pause for a moment at the bottom, then push the handles back to the starting position. |
940 |
| 940 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif |
lever decline chest press |
1764 |
triceps |
940 |
940 |
leverage machine |
940 |
5472 |
Repeat for the desired number of repetitions. |
940 |
| 940 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever decline chest press.gif |
lever decline chest press |
1765 |
shoulders |
940 |
940 |
leverage machine |
940 |
5472 |
Repeat for the desired number of repetitions. |
940 |
| 941 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif |
lever donkey calf raise |
1766 |
hamstrings |
941 |
941 |
leverage machine |
941 |
5473 |
Adjust the leverage machine to the appropriate height for your body. |
941 |
| 941 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif |
lever donkey calf raise |
1767 |
glutes |
941 |
941 |
leverage machine |
941 |
5473 |
Adjust the leverage machine to the appropriate height for your body. |
941 |
| 941 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif |
lever donkey calf raise |
1766 |
hamstrings |
941 |
941 |
leverage machine |
941 |
5474 |
Position yourself facing the machine, with your toes on the foot platform and your heels hanging off the edge. |
941 |
| 941 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif |
lever donkey calf raise |
1767 |
glutes |
941 |
941 |
leverage machine |
941 |
5474 |
Position yourself facing the machine, with your toes on the foot platform and your heels hanging off the edge. |
941 |
| 941 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif |
lever donkey calf raise |
1766 |
hamstrings |
941 |
941 |
leverage machine |
941 |
5475 |
Place your hands on the handles or the support bars for stability. |
941 |
| 941 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif |
lever donkey calf raise |
1767 |
glutes |
941 |
941 |
leverage machine |
941 |
5475 |
Place your hands on the handles or the support bars for stability. |
941 |
| 941 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif |
lever donkey calf raise |
1766 |
hamstrings |
941 |
941 |
leverage machine |
941 |
5476 |
Engage your calves and lift your heels as high as possible, using the balls of your feet. |
941 |
| 941 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif |
lever donkey calf raise |
1767 |
glutes |
941 |
941 |
leverage machine |
941 |
5476 |
Engage your calves and lift your heels as high as possible, using the balls of your feet. |
941 |
| 941 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif |
lever donkey calf raise |
1766 |
hamstrings |
941 |
941 |
leverage machine |
941 |
5477 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
941 |
| 941 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif |
lever donkey calf raise |
1767 |
glutes |
941 |
941 |
leverage machine |
941 |
5477 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
941 |
| 941 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif |
lever donkey calf raise |
1766 |
hamstrings |
941 |
941 |
leverage machine |
941 |
5478 |
Repeat for the desired number of repetitions. |
941 |
| 941 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever donkey calf raise.gif |
lever donkey calf raise |
1767 |
glutes |
941 |
941 |
leverage machine |
941 |
5478 |
Repeat for the desired number of repetitions. |
941 |
| 942 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif |
lever front pulldown |
1768 |
biceps |
942 |
942 |
leverage machine |
942 |
5479 |
Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground. |
942 |
| 942 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif |
lever front pulldown |
1769 |
rhomboids |
942 |
942 |
leverage machine |
942 |
5479 |
Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground. |
942 |
| 942 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif |
lever front pulldown |
1770 |
rear deltoids |
942 |
942 |
leverage machine |
942 |
5479 |
Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground. |
942 |
| 942 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif |
lever front pulldown |
1768 |
biceps |
942 |
942 |
leverage machine |
942 |
5480 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
942 |
| 942 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif |
lever front pulldown |
1769 |
rhomboids |
942 |
942 |
leverage machine |
942 |
5480 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
942 |
| 942 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif |
lever front pulldown |
1770 |
rear deltoids |
942 |
942 |
leverage machine |
942 |
5480 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
942 |
| 942 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif |
lever front pulldown |
1768 |
biceps |
942 |
942 |
leverage machine |
942 |
5481 |
Sit upright with your chest lifted and your shoulders back, maintaining a slight arch in your lower back. |
942 |
| 942 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif |
lever front pulldown |
1769 |
rhomboids |
942 |
942 |
leverage machine |
942 |
5481 |
Sit upright with your chest lifted and your shoulders back, maintaining a slight arch in your lower back. |
942 |
| 942 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif |
lever front pulldown |
1770 |
rear deltoids |
942 |
942 |
leverage machine |
942 |
5481 |
Sit upright with your chest lifted and your shoulders back, maintaining a slight arch in your lower back. |
942 |
| 942 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif |
lever front pulldown |
1768 |
biceps |
942 |
942 |
leverage machine |
942 |
5482 |
Engage your lats and pull the handles down towards your chest, squeezing your shoulder blades together. |
942 |
| 942 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif |
lever front pulldown |
1769 |
rhomboids |
942 |
942 |
leverage machine |
942 |
5482 |
Engage your lats and pull the handles down towards your chest, squeezing your shoulder blades together. |
942 |
| 942 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif |
lever front pulldown |
1770 |
rear deltoids |
942 |
942 |
leverage machine |
942 |
5482 |
Engage your lats and pull the handles down towards your chest, squeezing your shoulder blades together. |
942 |
| 942 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif |
lever front pulldown |
1768 |
biceps |
942 |
942 |
leverage machine |
942 |
5483 |
Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position. |
942 |
| 942 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif |
lever front pulldown |
1769 |
rhomboids |
942 |
942 |
leverage machine |
942 |
5483 |
Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position. |
942 |
| 942 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif |
lever front pulldown |
1770 |
rear deltoids |
942 |
942 |
leverage machine |
942 |
5483 |
Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position. |
942 |
| 942 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif |
lever front pulldown |
1768 |
biceps |
942 |
942 |
leverage machine |
942 |
5484 |
Repeat for the desired number of repetitions. |
942 |
| 942 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif |
lever front pulldown |
1769 |
rhomboids |
942 |
942 |
leverage machine |
942 |
5484 |
Repeat for the desired number of repetitions. |
942 |
| 942 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever front pulldown.gif |
lever front pulldown |
1770 |
rear deltoids |
942 |
942 |
leverage machine |
942 |
5484 |
Repeat for the desired number of repetitions. |
942 |
| 943 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug.gif |
lever gripless shrug |
1771 |
shoulders |
943 |
943 |
leverage machine |
943 |
5485 |
Adjust the seat height and position yourself on the leverage machine. |
943 |
| 943 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug.gif |
lever gripless shrug |
1772 |
forearms |
943 |
943 |
leverage machine |
943 |
5485 |
Adjust the seat height and position yourself on the leverage machine. |
943 |
| 943 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug.gif |
lever gripless shrug |
1771 |
shoulders |
943 |
943 |
leverage machine |
943 |
5486 |
Grasp the handles with your palms facing inwards and your arms fully extended. |
943 |
| 943 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug.gif |
lever gripless shrug |
1772 |
forearms |
943 |
943 |
leverage machine |
943 |
5486 |
Grasp the handles with your palms facing inwards and your arms fully extended. |
943 |
| 943 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug.gif |
lever gripless shrug |
1771 |
shoulders |
943 |
943 |
leverage machine |
943 |
5487 |
Keeping your back straight, exhale and elevate your shoulders as high as possible. |
943 |
| 943 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug.gif |
lever gripless shrug |
1772 |
forearms |
943 |
943 |
leverage machine |
943 |
5487 |
Keeping your back straight, exhale and elevate your shoulders as high as possible. |
943 |
| 943 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug.gif |
lever gripless shrug |
1771 |
shoulders |
943 |
943 |
leverage machine |
943 |
5488 |
Hold the contraction for a brief moment, then inhale and slowly lower your shoulders back down to the starting position. |
943 |
| 943 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug.gif |
lever gripless shrug |
1772 |
forearms |
943 |
943 |
leverage machine |
943 |
5488 |
Hold the contraction for a brief moment, then inhale and slowly lower your shoulders back down to the starting position. |
943 |
| 943 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug.gif |
lever gripless shrug |
1771 |
shoulders |
943 |
943 |
leverage machine |
943 |
5489 |
Repeat for the desired number of repetitions. |
943 |
| 943 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug.gif |
lever gripless shrug |
1772 |
forearms |
943 |
943 |
leverage machine |
943 |
5489 |
Repeat for the desired number of repetitions. |
943 |
| 944 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug v. 2.gif |
lever gripless shrug v. 2 |
1773 |
shoulders |
944 |
944 |
leverage machine |
944 |
5490 |
Adjust the seat height and position yourself on the machine with your back against the pad. |
944 |
| 944 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug v. 2.gif |
lever gripless shrug v. 2 |
1774 |
forearms |
944 |
944 |
leverage machine |
944 |
5490 |
Adjust the seat height and position yourself on the machine with your back against the pad. |
944 |
| 944 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug v. 2.gif |
lever gripless shrug v. 2 |
1773 |
shoulders |
944 |
944 |
leverage machine |
944 |
5491 |
Grasp the handles or bars with an overhand grip, keeping your arms straight. |
944 |
| 944 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug v. 2.gif |
lever gripless shrug v. 2 |
1774 |
forearms |
944 |
944 |
leverage machine |
944 |
5491 |
Grasp the handles or bars with an overhand grip, keeping your arms straight. |
944 |
| 944 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug v. 2.gif |
lever gripless shrug v. 2 |
1773 |
shoulders |
944 |
944 |
leverage machine |
944 |
5492 |
Keeping your back straight, lift your shoulders up towards your ears as high as possible. |
944 |
| 944 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug v. 2.gif |
lever gripless shrug v. 2 |
1774 |
forearms |
944 |
944 |
leverage machine |
944 |
5492 |
Keeping your back straight, lift your shoulders up towards your ears as high as possible. |
944 |
| 944 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug v. 2.gif |
lever gripless shrug v. 2 |
1773 |
shoulders |
944 |
944 |
leverage machine |
944 |
5493 |
Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position. |
944 |
| 944 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug v. 2.gif |
lever gripless shrug v. 2 |
1774 |
forearms |
944 |
944 |
leverage machine |
944 |
5493 |
Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position. |
944 |
| 944 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug v. 2.gif |
lever gripless shrug v. 2 |
1773 |
shoulders |
944 |
944 |
leverage machine |
944 |
5494 |
Repeat for the desired number of repetitions. |
944 |
| 944 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripless shrug v. 2.gif |
lever gripless shrug v. 2 |
1774 |
forearms |
944 |
944 |
leverage machine |
944 |
5494 |
Repeat for the desired number of repetitions. |
944 |
| 945 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripper hands.gif |
lever gripper hands |
1775 |
biceps |
945 |
945 |
leverage machine |
945 |
5495 |
Adjust the seat height and grip the handles of the leverage machine. |
945 |
| 945 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripper hands.gif |
lever gripper hands |
1776 |
triceps |
945 |
945 |
leverage machine |
945 |
5495 |
Adjust the seat height and grip the handles of the leverage machine. |
945 |
| 945 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripper hands.gif |
lever gripper hands |
1775 |
biceps |
945 |
945 |
leverage machine |
945 |
5496 |
Keep your back straight and your feet flat on the ground. |
945 |
| 945 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripper hands.gif |
lever gripper hands |
1776 |
triceps |
945 |
945 |
leverage machine |
945 |
5496 |
Keep your back straight and your feet flat on the ground. |
945 |
| 945 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripper hands.gif |
lever gripper hands |
1775 |
biceps |
945 |
945 |
leverage machine |
945 |
5497 |
Exhale and squeeze the handles, contracting your forearms. |
945 |
| 945 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripper hands.gif |
lever gripper hands |
1776 |
triceps |
945 |
945 |
leverage machine |
945 |
5497 |
Exhale and squeeze the handles, contracting your forearms. |
945 |
| 945 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripper hands.gif |
lever gripper hands |
1775 |
biceps |
945 |
945 |
leverage machine |
945 |
5498 |
Hold the contraction for a second, then slowly release and return to the starting position. |
945 |
| 945 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripper hands.gif |
lever gripper hands |
1776 |
triceps |
945 |
945 |
leverage machine |
945 |
5498 |
Hold the contraction for a second, then slowly release and return to the starting position. |
945 |
| 945 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripper hands.gif |
lever gripper hands |
1775 |
biceps |
945 |
945 |
leverage machine |
945 |
5499 |
Repeat for the desired number of repetitions. |
945 |
| 945 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever gripper hands.gif |
lever gripper hands |
1776 |
triceps |
945 |
945 |
leverage machine |
945 |
5499 |
Repeat for the desired number of repetitions. |
945 |
| 946 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever hammer grip preacher curl.gif |
lever hammer grip preacher curl |
1777 |
forearms |
946 |
946 |
leverage machine |
946 |
5500 |
Adjust the seat height and position yourself on the leverage machine. |
946 |
| 946 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever hammer grip preacher curl.gif |
lever hammer grip preacher curl |
1777 |
forearms |
946 |
946 |
leverage machine |
946 |
5501 |
Place your upper arms on the preacher pad, ensuring your chest is pressed against it. |
946 |
| 946 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever hammer grip preacher curl.gif |
lever hammer grip preacher curl |
1777 |
forearms |
946 |
946 |
leverage machine |
946 |
5502 |
Grasp the handles with a hammer grip (palms facing each other). |
946 |
| 946 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever hammer grip preacher curl.gif |
lever hammer grip preacher curl |
1777 |
forearms |
946 |
946 |
leverage machine |
946 |
5503 |
Keeping your upper arms stationary, exhale and curl the handles towards your shoulders. |
946 |
| 946 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever hammer grip preacher curl.gif |
lever hammer grip preacher curl |
1777 |
forearms |
946 |
946 |
leverage machine |
946 |
5504 |
Pause for a moment at the top, squeezing your biceps. |
946 |
| 946 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever hammer grip preacher curl.gif |
lever hammer grip preacher curl |
1777 |
forearms |
946 |
946 |
leverage machine |
946 |
5505 |
Inhale and slowly lower the handles back to the starting position. |
946 |
| 946 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever hammer grip preacher curl.gif |
lever hammer grip preacher curl |
1777 |
forearms |
946 |
946 |
leverage machine |
946 |
5506 |
Repeat for the desired number of repetitions. |
946 |
| 947 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif |
lever high row |
1778 |
biceps |
947 |
947 |
leverage machine |
947 |
5507 |
Adjust the seat height and foot platform to a comfortable position. |
947 |
| 947 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif |
lever high row |
1779 |
rear deltoids |
947 |
947 |
leverage machine |
947 |
5507 |
Adjust the seat height and foot platform to a comfortable position. |
947 |
| 947 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif |
lever high row |
1778 |
biceps |
947 |
947 |
leverage machine |
947 |
5508 |
Sit on the machine with your chest against the pad and your feet flat on the foot platform. |
947 |
| 947 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif |
lever high row |
1779 |
rear deltoids |
947 |
947 |
leverage machine |
947 |
5508 |
Sit on the machine with your chest against the pad and your feet flat on the foot platform. |
947 |
| 947 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif |
lever high row |
1778 |
biceps |
947 |
947 |
leverage machine |
947 |
5509 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
947 |
| 947 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif |
lever high row |
1779 |
rear deltoids |
947 |
947 |
leverage machine |
947 |
5509 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
947 |
| 947 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif |
lever high row |
1778 |
biceps |
947 |
947 |
leverage machine |
947 |
5510 |
Keep your back straight and engage your core. |
947 |
| 947 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif |
lever high row |
1779 |
rear deltoids |
947 |
947 |
leverage machine |
947 |
5510 |
Keep your back straight and engage your core. |
947 |
| 947 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif |
lever high row |
1778 |
biceps |
947 |
947 |
leverage machine |
947 |
5511 |
Pull the handles towards your body, squeezing your shoulder blades together. |
947 |
| 947 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif |
lever high row |
1779 |
rear deltoids |
947 |
947 |
leverage machine |
947 |
5511 |
Pull the handles towards your body, squeezing your shoulder blades together. |
947 |
| 947 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif |
lever high row |
1778 |
biceps |
947 |
947 |
leverage machine |
947 |
5512 |
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. |
947 |
| 947 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif |
lever high row |
1779 |
rear deltoids |
947 |
947 |
leverage machine |
947 |
5512 |
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. |
947 |
| 947 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif |
lever high row |
1778 |
biceps |
947 |
947 |
leverage machine |
947 |
5513 |
Repeat for the desired number of repetitions. |
947 |
| 947 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever high row.gif |
lever high row |
1779 |
rear deltoids |
947 |
947 |
leverage machine |
947 |
5513 |
Repeat for the desired number of repetitions. |
947 |
| 948 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever hip extension v. 2.gif |
lever hip extension v. 2 |
1780 |
hamstrings |
948 |
948 |
leverage machine |
948 |
5514 |
Adjust the machine to fit your body and sit on it with your back against the backrest. |
948 |
| 948 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever hip extension v. 2.gif |
lever hip extension v. 2 |
1780 |
hamstrings |
948 |
948 |
leverage machine |
948 |
5515 |
Place your feet on the footrests and grip the handles for stability. |
948 |
| 948 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever hip extension v. 2.gif |
lever hip extension v. 2 |
1780 |
hamstrings |
948 |
948 |
leverage machine |
948 |
5516 |
Engage your glutes and hamstrings, then push against the footrests to extend your hips and raise your legs backward. |
948 |
| 948 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever hip extension v. 2.gif |
lever hip extension v. 2 |
1780 |
hamstrings |
948 |
948 |
leverage machine |
948 |
5517 |
Pause for a moment at the top, then slowly lower your legs back to the starting position. |
948 |
| 948 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever hip extension v. 2.gif |
lever hip extension v. 2 |
1780 |
hamstrings |
948 |
948 |
leverage machine |
948 |
5518 |
Repeat for the desired number of repetitions. |
948 |
| 949 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif |
lever horizontal one leg press |
1781 |
quadriceps |
949 |
949 |
leverage machine |
949 |
5519 |
Adjust the seat of the machine so that your knees are at a 90-degree angle when your feet are on the footplate. |
949 |
| 949 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif |
lever horizontal one leg press |
1782 |
hamstrings |
949 |
949 |
leverage machine |
949 |
5519 |
Adjust the seat of the machine so that your knees are at a 90-degree angle when your feet are on the footplate. |
949 |
| 949 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif |
lever horizontal one leg press |
1783 |
calves |
949 |
949 |
leverage machine |
949 |
5519 |
Adjust the seat of the machine so that your knees are at a 90-degree angle when your feet are on the footplate. |
949 |
| 949 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif |
lever horizontal one leg press |
1781 |
quadriceps |
949 |
949 |
leverage machine |
949 |
5520 |
Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate. |
949 |
| 949 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif |
lever horizontal one leg press |
1782 |
hamstrings |
949 |
949 |
leverage machine |
949 |
5520 |
Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate. |
949 |
| 949 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif |
lever horizontal one leg press |
1783 |
calves |
949 |
949 |
leverage machine |
949 |
5520 |
Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate. |
949 |
| 949 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif |
lever horizontal one leg press |
1781 |
quadriceps |
949 |
949 |
leverage machine |
949 |
5521 |
Place your hands on the handles or sides of the machine for stability. |
949 |
| 949 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif |
lever horizontal one leg press |
1782 |
hamstrings |
949 |
949 |
leverage machine |
949 |
5521 |
Place your hands on the handles or sides of the machine for stability. |
949 |
| 949 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif |
lever horizontal one leg press |
1783 |
calves |
949 |
949 |
leverage machine |
949 |
5521 |
Place your hands on the handles or sides of the machine for stability. |
949 |
| 949 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif |
lever horizontal one leg press |
1781 |
quadriceps |
949 |
949 |
leverage machine |
949 |
5522 |
Push the footplate away from your body by extending your leg, keeping your back against the backrest. |
949 |
| 949 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif |
lever horizontal one leg press |
1782 |
hamstrings |
949 |
949 |
leverage machine |
949 |
5522 |
Push the footplate away from your body by extending your leg, keeping your back against the backrest. |
949 |
| 949 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif |
lever horizontal one leg press |
1783 |
calves |
949 |
949 |
leverage machine |
949 |
5522 |
Push the footplate away from your body by extending your leg, keeping your back against the backrest. |
949 |
| 949 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif |
lever horizontal one leg press |
1781 |
quadriceps |
949 |
949 |
leverage machine |
949 |
5523 |
Pause for a moment at the fully extended position, then slowly bend your leg to return to the starting position. |
949 |
| 949 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif |
lever horizontal one leg press |
1782 |
hamstrings |
949 |
949 |
leverage machine |
949 |
5523 |
Pause for a moment at the fully extended position, then slowly bend your leg to return to the starting position. |
949 |
| 949 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif |
lever horizontal one leg press |
1783 |
calves |
949 |
949 |
leverage machine |
949 |
5523 |
Pause for a moment at the fully extended position, then slowly bend your leg to return to the starting position. |
949 |
| 949 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif |
lever horizontal one leg press |
1781 |
quadriceps |
949 |
949 |
leverage machine |
949 |
5524 |
Repeat for the desired number of repetitions, then switch legs. |
949 |
| 949 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif |
lever horizontal one leg press |
1782 |
hamstrings |
949 |
949 |
leverage machine |
949 |
5524 |
Repeat for the desired number of repetitions, then switch legs. |
949 |
| 949 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever horizontal one leg press.gif |
lever horizontal one leg press |
1783 |
calves |
949 |
949 |
leverage machine |
949 |
5524 |
Repeat for the desired number of repetitions, then switch legs. |
949 |
| 950 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif |
lever incline chest press |
1784 |
shoulders |
950 |
950 |
leverage machine |
950 |
5525 |
Adjust the seat and backrest of the leverage machine to a comfortable position. |
950 |
| 950 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif |
lever incline chest press |
1785 |
triceps |
950 |
950 |
leverage machine |
950 |
5525 |
Adjust the seat and backrest of the leverage machine to a comfortable position. |
950 |
| 950 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif |
lever incline chest press |
1784 |
shoulders |
950 |
950 |
leverage machine |
950 |
5526 |
Sit on the machine with your back against the backrest and your feet flat on the floor. |
950 |
| 950 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif |
lever incline chest press |
1785 |
triceps |
950 |
950 |
leverage machine |
950 |
5526 |
Sit on the machine with your back against the backrest and your feet flat on the floor. |
950 |
| 950 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif |
lever incline chest press |
1784 |
shoulders |
950 |
950 |
leverage machine |
950 |
5527 |
Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart. |
950 |
| 950 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif |
lever incline chest press |
1785 |
triceps |
950 |
950 |
leverage machine |
950 |
5527 |
Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart. |
950 |
| 950 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif |
lever incline chest press |
1784 |
shoulders |
950 |
950 |
leverage machine |
950 |
5528 |
Push the handles forward and away from your body until your arms are fully extended. |
950 |
| 950 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif |
lever incline chest press |
1785 |
triceps |
950 |
950 |
leverage machine |
950 |
5528 |
Push the handles forward and away from your body until your arms are fully extended. |
950 |
| 950 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif |
lever incline chest press |
1784 |
shoulders |
950 |
950 |
leverage machine |
950 |
5529 |
Pause for a moment, then slowly bend your elbows and lower the handles back towards your chest. |
950 |
| 950 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif |
lever incline chest press |
1785 |
triceps |
950 |
950 |
leverage machine |
950 |
5529 |
Pause for a moment, then slowly bend your elbows and lower the handles back towards your chest. |
950 |
| 950 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif |
lever incline chest press |
1784 |
shoulders |
950 |
950 |
leverage machine |
950 |
5530 |
Repeat for the desired number of repetitions. |
950 |
| 950 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press.gif |
lever incline chest press |
1785 |
triceps |
950 |
950 |
leverage machine |
950 |
5530 |
Repeat for the desired number of repetitions. |
950 |
| 951 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif |
lever incline chest press v. 2 |
1786 |
triceps |
951 |
951 |
leverage machine |
951 |
5531 |
Adjust the seat height and backrest angle on the leverage machine to a comfortable position. |
951 |
| 951 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif |
lever incline chest press v. 2 |
1787 |
shoulders |
951 |
951 |
leverage machine |
951 |
5531 |
Adjust the seat height and backrest angle on the leverage machine to a comfortable position. |
951 |
| 951 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif |
lever incline chest press v. 2 |
1786 |
triceps |
951 |
951 |
leverage machine |
951 |
5532 |
Sit on the machine with your back against the backrest and your feet flat on the floor. |
951 |
| 951 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif |
lever incline chest press v. 2 |
1787 |
shoulders |
951 |
951 |
leverage machine |
951 |
5532 |
Sit on the machine with your back against the backrest and your feet flat on the floor. |
951 |
| 951 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif |
lever incline chest press v. 2 |
1786 |
triceps |
951 |
951 |
leverage machine |
951 |
5533 |
Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart. |
951 |
| 951 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif |
lever incline chest press v. 2 |
1787 |
shoulders |
951 |
951 |
leverage machine |
951 |
5533 |
Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart. |
951 |
| 951 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif |
lever incline chest press v. 2 |
1786 |
triceps |
951 |
951 |
leverage machine |
951 |
5534 |
Push the handles forward and away from your body until your arms are fully extended, but without locking your elbows. |
951 |
| 951 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif |
lever incline chest press v. 2 |
1787 |
shoulders |
951 |
951 |
leverage machine |
951 |
5534 |
Push the handles forward and away from your body until your arms are fully extended, but without locking your elbows. |
951 |
| 951 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif |
lever incline chest press v. 2 |
1786 |
triceps |
951 |
951 |
leverage machine |
951 |
5535 |
Pause for a moment at the fully extended position, then slowly bend your elbows and lower the handles back towards your chest. |
951 |
| 951 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif |
lever incline chest press v. 2 |
1787 |
shoulders |
951 |
951 |
leverage machine |
951 |
5535 |
Pause for a moment at the fully extended position, then slowly bend your elbows and lower the handles back towards your chest. |
951 |
| 951 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif |
lever incline chest press v. 2 |
1786 |
triceps |
951 |
951 |
leverage machine |
951 |
5536 |
Repeat for the desired number of repetitions. |
951 |
| 951 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever incline chest press v. 2.gif |
lever incline chest press v. 2 |
1787 |
shoulders |
951 |
951 |
leverage machine |
951 |
5536 |
Repeat for the desired number of repetitions. |
951 |
| 952 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling leg curl.gif |
lever kneeling leg curl |
1788 |
glutes |
952 |
952 |
leverage machine |
952 |
5537 |
Adjust the machine to fit your body and select the desired weight. |
952 |
| 952 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling leg curl.gif |
lever kneeling leg curl |
1788 |
glutes |
952 |
952 |
leverage machine |
952 |
5538 |
Kneel on the machine facing downwards, with your knees resting on the pad and your feet secured under the footpads. |
952 |
| 952 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling leg curl.gif |
lever kneeling leg curl |
1788 |
glutes |
952 |
952 |
leverage machine |
952 |
5539 |
Grasp the handles or the sides of the machine for stability. |
952 |
| 952 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling leg curl.gif |
lever kneeling leg curl |
1788 |
glutes |
952 |
952 |
leverage machine |
952 |
5540 |
Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees. |
952 |
| 952 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling leg curl.gif |
lever kneeling leg curl |
1788 |
glutes |
952 |
952 |
leverage machine |
952 |
5541 |
Pause for a moment at the top of the movement, squeezing your hamstrings. |
952 |
| 952 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling leg curl.gif |
lever kneeling leg curl |
1788 |
glutes |
952 |
952 |
leverage machine |
952 |
5542 |
Inhale and slowly lower your legs back to the starting position, fully extending your knees. |
952 |
| 952 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling leg curl.gif |
lever kneeling leg curl |
1788 |
glutes |
952 |
952 |
leverage machine |
952 |
5543 |
Repeat for the desired number of repetitions. |
952 |
| 953 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif |
lever kneeling twist |
1789 |
obliques |
953 |
953 |
leverage machine |
953 |
5544 |
Adjust the seat height and position yourself on the machine with your knees resting on the pads and your upper body facing forward. |
953 |
| 953 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif |
lever kneeling twist |
1790 |
lower back |
953 |
953 |
leverage machine |
953 |
5544 |
Adjust the seat height and position yourself on the machine with your knees resting on the pads and your upper body facing forward. |
953 |
| 953 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif |
lever kneeling twist |
1789 |
obliques |
953 |
953 |
leverage machine |
953 |
5545 |
Grasp the handles or the sides of the machine for stability. |
953 |
| 953 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif |
lever kneeling twist |
1790 |
lower back |
953 |
953 |
leverage machine |
953 |
5545 |
Grasp the handles or the sides of the machine for stability. |
953 |
| 953 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif |
lever kneeling twist |
1789 |
obliques |
953 |
953 |
leverage machine |
953 |
5546 |
Keeping your core engaged, twist your torso to one side as far as comfortably possible. |
953 |
| 953 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif |
lever kneeling twist |
1790 |
lower back |
953 |
953 |
leverage machine |
953 |
5546 |
Keeping your core engaged, twist your torso to one side as far as comfortably possible. |
953 |
| 953 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif |
lever kneeling twist |
1789 |
obliques |
953 |
953 |
leverage machine |
953 |
5547 |
Pause for a moment, then slowly return to the starting position. |
953 |
| 953 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif |
lever kneeling twist |
1790 |
lower back |
953 |
953 |
leverage machine |
953 |
5547 |
Pause for a moment, then slowly return to the starting position. |
953 |
| 953 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif |
lever kneeling twist |
1789 |
obliques |
953 |
953 |
leverage machine |
953 |
5548 |
Repeat the twist to the opposite side. |
953 |
| 953 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif |
lever kneeling twist |
1790 |
lower back |
953 |
953 |
leverage machine |
953 |
5548 |
Repeat the twist to the opposite side. |
953 |
| 953 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif |
lever kneeling twist |
1789 |
obliques |
953 |
953 |
leverage machine |
953 |
5549 |
Continue alternating sides for the desired number of repetitions. |
953 |
| 953 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever kneeling twist.gif |
lever kneeling twist |
1790 |
lower back |
953 |
953 |
leverage machine |
953 |
5549 |
Continue alternating sides for the desired number of repetitions. |
953 |
| 954 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lateral raise.gif |
lever lateral raise |
1791 |
traps |
954 |
954 |
leverage machine |
954 |
5550 |
Adjust the seat height and position yourself on the machine with your back against the pad. |
954 |
| 954 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lateral raise.gif |
lever lateral raise |
1792 |
upper back |
954 |
954 |
leverage machine |
954 |
5550 |
Adjust the seat height and position yourself on the machine with your back against the pad. |
954 |
| 954 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lateral raise.gif |
lever lateral raise |
1791 |
traps |
954 |
954 |
leverage machine |
954 |
5551 |
Grasp the handles with an overhand grip and keep your arms straight. |
954 |
| 954 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lateral raise.gif |
lever lateral raise |
1792 |
upper back |
954 |
954 |
leverage machine |
954 |
5551 |
Grasp the handles with an overhand grip and keep your arms straight. |
954 |
| 954 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lateral raise.gif |
lever lateral raise |
1791 |
traps |
954 |
954 |
leverage machine |
954 |
5552 |
Exhale and raise your arms out to the sides until they are parallel to the floor. |
954 |
| 954 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lateral raise.gif |
lever lateral raise |
1792 |
upper back |
954 |
954 |
leverage machine |
954 |
5552 |
Exhale and raise your arms out to the sides until they are parallel to the floor. |
954 |
| 954 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lateral raise.gif |
lever lateral raise |
1791 |
traps |
954 |
954 |
leverage machine |
954 |
5553 |
Pause for a moment at the top, then inhale and slowly lower your arms back to the starting position. |
954 |
| 954 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lateral raise.gif |
lever lateral raise |
1792 |
upper back |
954 |
954 |
leverage machine |
954 |
5553 |
Pause for a moment at the top, then inhale and slowly lower your arms back to the starting position. |
954 |
| 954 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lateral raise.gif |
lever lateral raise |
1791 |
traps |
954 |
954 |
leverage machine |
954 |
5554 |
Repeat for the desired number of repetitions. |
954 |
| 954 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lateral raise.gif |
lever lateral raise |
1792 |
upper back |
954 |
954 |
leverage machine |
954 |
5554 |
Repeat for the desired number of repetitions. |
954 |
| 955 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever leg extension.gif |
lever leg extension |
1793 |
hamstrings |
955 |
955 |
leverage machine |
955 |
5555 |
Adjust the seat height and backrest of the machine to fit your body. |
955 |
| 955 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever leg extension.gif |
lever leg extension |
1793 |
hamstrings |
955 |
955 |
leverage machine |
955 |
5556 |
Sit on the machine with your back against the backrest and your feet on the footpad. |
955 |
| 955 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever leg extension.gif |
lever leg extension |
1793 |
hamstrings |
955 |
955 |
leverage machine |
955 |
5557 |
Grasp the handles or sidebars for stability. |
955 |
| 955 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever leg extension.gif |
lever leg extension |
1793 |
hamstrings |
955 |
955 |
leverage machine |
955 |
5558 |
Extend your legs forward by straightening your knees, lifting the weight. |
955 |
| 955 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever leg extension.gif |
lever leg extension |
1793 |
hamstrings |
955 |
955 |
leverage machine |
955 |
5559 |
Pause for a moment at the top, then slowly lower the weight back to the starting position. |
955 |
| 955 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever leg extension.gif |
lever leg extension |
1793 |
hamstrings |
955 |
955 |
leverage machine |
955 |
5560 |
Repeat for the desired number of repetitions. |
955 |
| 956 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying leg curl.gif |
lever lying leg curl |
1794 |
calves |
956 |
956 |
leverage machine |
956 |
5561 |
Adjust the machine to fit your body and select the desired weight. |
956 |
| 956 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying leg curl.gif |
lever lying leg curl |
1794 |
calves |
956 |
956 |
leverage machine |
956 |
5562 |
Lie face down on the machine with your legs straight and your heels against the padded lever. |
956 |
| 956 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying leg curl.gif |
lever lying leg curl |
1794 |
calves |
956 |
956 |
leverage machine |
956 |
5563 |
Grasp the handles or the sides of the machine for stability. |
956 |
| 956 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying leg curl.gif |
lever lying leg curl |
1794 |
calves |
956 |
956 |
leverage machine |
956 |
5564 |
Keeping your upper body stationary, exhale and curl your legs up as far as possible without lifting your hips off the pad. |
956 |
| 956 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying leg curl.gif |
lever lying leg curl |
1794 |
calves |
956 |
956 |
leverage machine |
956 |
5565 |
Hold the contracted position for a brief pause as you squeeze your hamstrings. |
956 |
| 956 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying leg curl.gif |
lever lying leg curl |
1794 |
calves |
956 |
956 |
leverage machine |
956 |
5566 |
Inhale and slowly lower the lever back to the starting position. |
956 |
| 956 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying leg curl.gif |
lever lying leg curl |
1794 |
calves |
956 |
956 |
leverage machine |
956 |
5567 |
Repeat for the desired number of repetitions. |
956 |
| 957 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying two-one leg curl.gif |
lever lying two-one leg curl |
1795 |
glutes |
957 |
957 |
leverage machine |
957 |
5568 |
Adjust the machine to fit your body and sit on it with your back against the backrest. |
957 |
| 957 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying two-one leg curl.gif |
lever lying two-one leg curl |
1795 |
glutes |
957 |
957 |
leverage machine |
957 |
5569 |
Place your legs on the lever pad, just above your ankles. |
957 |
| 957 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying two-one leg curl.gif |
lever lying two-one leg curl |
1795 |
glutes |
957 |
957 |
leverage machine |
957 |
5570 |
Grasp the handles on the sides of the machine for support. |
957 |
| 957 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying two-one leg curl.gif |
lever lying two-one leg curl |
1795 |
glutes |
957 |
957 |
leverage machine |
957 |
5571 |
Keeping your upper body still, exhale and curl your legs up towards your glutes. |
957 |
| 957 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying two-one leg curl.gif |
lever lying two-one leg curl |
1795 |
glutes |
957 |
957 |
leverage machine |
957 |
5572 |
Pause for a moment at the top, then inhale and slowly lower your legs back to the starting position. |
957 |
| 957 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever lying two-one leg curl.gif |
lever lying two-one leg curl |
1795 |
glutes |
957 |
957 |
leverage machine |
957 |
5573 |
Repeat for the desired number of repetitions. |
957 |
| 958 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever military press.gif |
lever military press |
1796 |
triceps |
958 |
958 |
leverage machine |
958 |
5574 |
Adjust the seat height and position yourself on the machine with your back against the backrest. |
958 |
| 958 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever military press.gif |
lever military press |
1797 |
upper chest |
958 |
958 |
leverage machine |
958 |
5574 |
Adjust the seat height and position yourself on the machine with your back against the backrest. |
958 |
| 958 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever military press.gif |
lever military press |
1796 |
triceps |
958 |
958 |
leverage machine |
958 |
5575 |
Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart. |
958 |
| 958 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever military press.gif |
lever military press |
1797 |
upper chest |
958 |
958 |
leverage machine |
958 |
5575 |
Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart. |
958 |
| 958 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever military press.gif |
lever military press |
1796 |
triceps |
958 |
958 |
leverage machine |
958 |
5576 |
Push the handles upward until your arms are fully extended, but do not lock your elbows. |
958 |
| 958 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever military press.gif |
lever military press |
1797 |
upper chest |
958 |
958 |
leverage machine |
958 |
5576 |
Push the handles upward until your arms are fully extended, but do not lock your elbows. |
958 |
| 958 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever military press.gif |
lever military press |
1796 |
triceps |
958 |
958 |
leverage machine |
958 |
5577 |
Pause for a moment at the top, then slowly lower the handles back down to the starting position. |
958 |
| 958 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever military press.gif |
lever military press |
1797 |
upper chest |
958 |
958 |
leverage machine |
958 |
5577 |
Pause for a moment at the top, then slowly lower the handles back down to the starting position. |
958 |
| 958 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever military press.gif |
lever military press |
1796 |
triceps |
958 |
958 |
leverage machine |
958 |
5578 |
Repeat for the desired number of repetitions. |
958 |
| 958 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever military press.gif |
lever military press |
1797 |
upper chest |
958 |
958 |
leverage machine |
958 |
5578 |
Repeat for the desired number of repetitions. |
958 |
| 959 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif |
lever narrow grip seated row |
1798 |
biceps |
959 |
959 |
leverage machine |
959 |
5579 |
Adjust the seat height and footrests to ensure proper form. |
959 |
| 959 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif |
lever narrow grip seated row |
1799 |
forearms |
959 |
959 |
leverage machine |
959 |
5579 |
Adjust the seat height and footrests to ensure proper form. |
959 |
| 959 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif |
lever narrow grip seated row |
1798 |
biceps |
959 |
959 |
leverage machine |
959 |
5580 |
Sit on the machine with your feet flat on the footrests and your knees slightly bent. |
959 |
| 959 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif |
lever narrow grip seated row |
1799 |
forearms |
959 |
959 |
leverage machine |
959 |
5580 |
Sit on the machine with your feet flat on the footrests and your knees slightly bent. |
959 |
| 959 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif |
lever narrow grip seated row |
1798 |
biceps |
959 |
959 |
leverage machine |
959 |
5581 |
Grasp the handles with a narrow grip, palms facing each other. |
959 |
| 959 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif |
lever narrow grip seated row |
1799 |
forearms |
959 |
959 |
leverage machine |
959 |
5581 |
Grasp the handles with a narrow grip, palms facing each other. |
959 |
| 959 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif |
lever narrow grip seated row |
1798 |
biceps |
959 |
959 |
leverage machine |
959 |
5582 |
Keep your back straight and lean slightly forward. |
959 |
| 959 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif |
lever narrow grip seated row |
1799 |
forearms |
959 |
959 |
leverage machine |
959 |
5582 |
Keep your back straight and lean slightly forward. |
959 |
| 959 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif |
lever narrow grip seated row |
1798 |
biceps |
959 |
959 |
leverage machine |
959 |
5583 |
Pull the handles towards your torso, squeezing your shoulder blades together. |
959 |
| 959 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif |
lever narrow grip seated row |
1799 |
forearms |
959 |
959 |
leverage machine |
959 |
5583 |
Pull the handles towards your torso, squeezing your shoulder blades together. |
959 |
| 959 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif |
lever narrow grip seated row |
1798 |
biceps |
959 |
959 |
leverage machine |
959 |
5584 |
Pause for a moment at the peak of the movement. |
959 |
| 959 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif |
lever narrow grip seated row |
1799 |
forearms |
959 |
959 |
leverage machine |
959 |
5584 |
Pause for a moment at the peak of the movement. |
959 |
| 959 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif |
lever narrow grip seated row |
1798 |
biceps |
959 |
959 |
leverage machine |
959 |
5585 |
Slowly release the handles and return to the starting position. |
959 |
| 959 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif |
lever narrow grip seated row |
1799 |
forearms |
959 |
959 |
leverage machine |
959 |
5585 |
Slowly release the handles and return to the starting position. |
959 |
| 959 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif |
lever narrow grip seated row |
1798 |
biceps |
959 |
959 |
leverage machine |
959 |
5586 |
Repeat for the desired number of repetitions. |
959 |
| 959 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever narrow grip seated row.gif |
lever narrow grip seated row |
1799 |
forearms |
959 |
959 |
leverage machine |
959 |
5586 |
Repeat for the desired number of repetitions. |
959 |
| 960 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif |
lever one arm bent over row |
1800 |
biceps |
960 |
960 |
barbell |
960 |
5587 |
Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip. |
960 |
| 960 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif |
lever one arm bent over row |
1801 |
forearms |
960 |
960 |
barbell |
960 |
5587 |
Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip. |
960 |
| 960 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif |
lever one arm bent over row |
1800 |
biceps |
960 |
960 |
barbell |
960 |
5588 |
Bend forward at the hips, keeping your back straight and your head up. |
960 |
| 960 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif |
lever one arm bent over row |
1801 |
forearms |
960 |
960 |
barbell |
960 |
5588 |
Bend forward at the hips, keeping your back straight and your head up. |
960 |
| 960 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif |
lever one arm bent over row |
1800 |
biceps |
960 |
960 |
barbell |
960 |
5589 |
Let the barbell hang in front of you with your arms fully extended. |
960 |
| 960 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif |
lever one arm bent over row |
1801 |
forearms |
960 |
960 |
barbell |
960 |
5589 |
Let the barbell hang in front of you with your arms fully extended. |
960 |
| 960 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif |
lever one arm bent over row |
1800 |
biceps |
960 |
960 |
barbell |
960 |
5590 |
Pull the barbell up towards your chest, keeping your elbows close to your body. |
960 |
| 960 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif |
lever one arm bent over row |
1801 |
forearms |
960 |
960 |
barbell |
960 |
5590 |
Pull the barbell up towards your chest, keeping your elbows close to your body. |
960 |
| 960 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif |
lever one arm bent over row |
1800 |
biceps |
960 |
960 |
barbell |
960 |
5591 |
Squeeze your shoulder blades together at the top of the movement. |
960 |
| 960 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif |
lever one arm bent over row |
1801 |
forearms |
960 |
960 |
barbell |
960 |
5591 |
Squeeze your shoulder blades together at the top of the movement. |
960 |
| 960 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif |
lever one arm bent over row |
1800 |
biceps |
960 |
960 |
barbell |
960 |
5592 |
Lower the barbell back down to the starting position. |
960 |
| 960 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif |
lever one arm bent over row |
1801 |
forearms |
960 |
960 |
barbell |
960 |
5592 |
Lower the barbell back down to the starting position. |
960 |
| 960 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif |
lever one arm bent over row |
1800 |
biceps |
960 |
960 |
barbell |
960 |
5593 |
Repeat for the desired number of repetitions. |
960 |
| 960 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm bent over row.gif |
lever one arm bent over row |
1801 |
forearms |
960 |
960 |
barbell |
960 |
5593 |
Repeat for the desired number of repetitions. |
960 |
| 961 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif |
lever one arm lateral high row |
1802 |
biceps |
961 |
961 |
leverage machine |
961 |
5594 |
Adjust the seat height and position yourself facing the machine. |
961 |
| 961 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif |
lever one arm lateral high row |
1803 |
shoulders |
961 |
961 |
leverage machine |
961 |
5594 |
Adjust the seat height and position yourself facing the machine. |
961 |
| 961 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif |
lever one arm lateral high row |
1802 |
biceps |
961 |
961 |
leverage machine |
961 |
5595 |
Grasp the handle with one hand and keep your back straight. |
961 |
| 961 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif |
lever one arm lateral high row |
1803 |
shoulders |
961 |
961 |
leverage machine |
961 |
5595 |
Grasp the handle with one hand and keep your back straight. |
961 |
| 961 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif |
lever one arm lateral high row |
1802 |
biceps |
961 |
961 |
leverage machine |
961 |
5596 |
Pull the handle towards your body, keeping your elbow close to your side. |
961 |
| 961 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif |
lever one arm lateral high row |
1803 |
shoulders |
961 |
961 |
leverage machine |
961 |
5596 |
Pull the handle towards your body, keeping your elbow close to your side. |
961 |
| 961 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif |
lever one arm lateral high row |
1802 |
biceps |
961 |
961 |
leverage machine |
961 |
5597 |
Squeeze your back muscles at the top of the movement. |
961 |
| 961 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif |
lever one arm lateral high row |
1803 |
shoulders |
961 |
961 |
leverage machine |
961 |
5597 |
Squeeze your back muscles at the top of the movement. |
961 |
| 961 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif |
lever one arm lateral high row |
1802 |
biceps |
961 |
961 |
leverage machine |
961 |
5598 |
Slowly release the handle back to the starting position. |
961 |
| 961 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif |
lever one arm lateral high row |
1803 |
shoulders |
961 |
961 |
leverage machine |
961 |
5598 |
Slowly release the handle back to the starting position. |
961 |
| 961 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif |
lever one arm lateral high row |
1802 |
biceps |
961 |
961 |
leverage machine |
961 |
5599 |
Repeat for the desired number of repetitions. |
961 |
| 961 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral high row.gif |
lever one arm lateral high row |
1803 |
shoulders |
961 |
961 |
leverage machine |
961 |
5599 |
Repeat for the desired number of repetitions. |
961 |
| 962 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif |
lever one arm lateral wide pulldown |
1804 |
biceps |
962 |
962 |
leverage machine |
962 |
5600 |
Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor. |
962 |
| 962 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif |
lever one arm lateral wide pulldown |
1805 |
rhomboids |
962 |
962 |
leverage machine |
962 |
5600 |
Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor. |
962 |
| 962 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif |
lever one arm lateral wide pulldown |
1806 |
rear deltoids |
962 |
962 |
leverage machine |
962 |
5600 |
Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor. |
962 |
| 962 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif |
lever one arm lateral wide pulldown |
1804 |
biceps |
962 |
962 |
leverage machine |
962 |
5601 |
Grasp the handle with an overhand grip and fully extend your arm, keeping a slight bend in your elbow. |
962 |
| 962 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif |
lever one arm lateral wide pulldown |
1805 |
rhomboids |
962 |
962 |
leverage machine |
962 |
5601 |
Grasp the handle with an overhand grip and fully extend your arm, keeping a slight bend in your elbow. |
962 |
| 962 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif |
lever one arm lateral wide pulldown |
1806 |
rear deltoids |
962 |
962 |
leverage machine |
962 |
5601 |
Grasp the handle with an overhand grip and fully extend your arm, keeping a slight bend in your elbow. |
962 |
| 962 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif |
lever one arm lateral wide pulldown |
1804 |
biceps |
962 |
962 |
leverage machine |
962 |
5602 |
Pull the handle down and across your body towards your opposite hip, squeezing your lat muscle at the bottom of the movement. |
962 |
| 962 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif |
lever one arm lateral wide pulldown |
1805 |
rhomboids |
962 |
962 |
leverage machine |
962 |
5602 |
Pull the handle down and across your body towards your opposite hip, squeezing your lat muscle at the bottom of the movement. |
962 |
| 962 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif |
lever one arm lateral wide pulldown |
1806 |
rear deltoids |
962 |
962 |
leverage machine |
962 |
5602 |
Pull the handle down and across your body towards your opposite hip, squeezing your lat muscle at the bottom of the movement. |
962 |
| 962 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif |
lever one arm lateral wide pulldown |
1804 |
biceps |
962 |
962 |
leverage machine |
962 |
5603 |
Slowly return the handle to the starting position, fully extending your arm. |
962 |
| 962 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif |
lever one arm lateral wide pulldown |
1805 |
rhomboids |
962 |
962 |
leverage machine |
962 |
5603 |
Slowly return the handle to the starting position, fully extending your arm. |
962 |
| 962 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif |
lever one arm lateral wide pulldown |
1806 |
rear deltoids |
962 |
962 |
leverage machine |
962 |
5603 |
Slowly return the handle to the starting position, fully extending your arm. |
962 |
| 962 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif |
lever one arm lateral wide pulldown |
1804 |
biceps |
962 |
962 |
leverage machine |
962 |
5604 |
Repeat for the desired number of repetitions, then switch sides. |
962 |
| 962 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif |
lever one arm lateral wide pulldown |
1805 |
rhomboids |
962 |
962 |
leverage machine |
962 |
5604 |
Repeat for the desired number of repetitions, then switch sides. |
962 |
| 962 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm lateral wide pulldown.gif |
lever one arm lateral wide pulldown |
1806 |
rear deltoids |
962 |
962 |
leverage machine |
962 |
5604 |
Repeat for the desired number of repetitions, then switch sides. |
962 |
| 963 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm shoulder press.gif |
lever one arm shoulder press |
1807 |
triceps |
963 |
963 |
leverage machine |
963 |
5605 |
Adjust the seat height and position yourself on the machine with your back against the pad. |
963 |
| 963 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm shoulder press.gif |
lever one arm shoulder press |
1808 |
upper back |
963 |
963 |
leverage machine |
963 |
5605 |
Adjust the seat height and position yourself on the machine with your back against the pad. |
963 |
| 963 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm shoulder press.gif |
lever one arm shoulder press |
1807 |
triceps |
963 |
963 |
leverage machine |
963 |
5606 |
Grasp the lever handle with one hand and position your elbow at a 90-degree angle. |
963 |
| 963 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm shoulder press.gif |
lever one arm shoulder press |
1808 |
upper back |
963 |
963 |
leverage machine |
963 |
5606 |
Grasp the lever handle with one hand and position your elbow at a 90-degree angle. |
963 |
| 963 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm shoulder press.gif |
lever one arm shoulder press |
1807 |
triceps |
963 |
963 |
leverage machine |
963 |
5607 |
Press the lever upward until your arm is fully extended overhead. |
963 |
| 963 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm shoulder press.gif |
lever one arm shoulder press |
1808 |
upper back |
963 |
963 |
leverage machine |
963 |
5607 |
Press the lever upward until your arm is fully extended overhead. |
963 |
| 963 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm shoulder press.gif |
lever one arm shoulder press |
1807 |
triceps |
963 |
963 |
leverage machine |
963 |
5608 |
Pause for a moment at the top, then slowly lower the lever back down to the starting position. |
963 |
| 963 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm shoulder press.gif |
lever one arm shoulder press |
1808 |
upper back |
963 |
963 |
leverage machine |
963 |
5608 |
Pause for a moment at the top, then slowly lower the lever back down to the starting position. |
963 |
| 963 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm shoulder press.gif |
lever one arm shoulder press |
1807 |
triceps |
963 |
963 |
leverage machine |
963 |
5609 |
Repeat for the desired number of repetitions, then switch to the other arm. |
963 |
| 963 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever one arm shoulder press.gif |
lever one arm shoulder press |
1808 |
upper back |
963 |
963 |
leverage machine |
963 |
5609 |
Repeat for the desired number of repetitions, then switch to the other arm. |
963 |
| 964 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif |
lever overhand triceps dip |
1809 |
chest |
964 |
964 |
leverage machine |
964 |
5610 |
Adjust the machine to the appropriate height and secure your body in position. |
964 |
| 964 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif |
lever overhand triceps dip |
1810 |
shoulders |
964 |
964 |
leverage machine |
964 |
5610 |
Adjust the machine to the appropriate height and secure your body in position. |
964 |
| 964 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif |
lever overhand triceps dip |
1809 |
chest |
964 |
964 |
leverage machine |
964 |
5611 |
Grasp the handles with an overhand grip and position your body so that your arms are fully extended. |
964 |
| 964 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif |
lever overhand triceps dip |
1810 |
shoulders |
964 |
964 |
leverage machine |
964 |
5611 |
Grasp the handles with an overhand grip and position your body so that your arms are fully extended. |
964 |
| 964 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif |
lever overhand triceps dip |
1809 |
chest |
964 |
964 |
leverage machine |
964 |
5612 |
Lower your body by bending your elbows, keeping your upper arms close to your sides. |
964 |
| 964 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif |
lever overhand triceps dip |
1810 |
shoulders |
964 |
964 |
leverage machine |
964 |
5612 |
Lower your body by bending your elbows, keeping your upper arms close to your sides. |
964 |
| 964 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif |
lever overhand triceps dip |
1809 |
chest |
964 |
964 |
leverage machine |
964 |
5613 |
Continue lowering until your upper arms are parallel to the floor. |
964 |
| 964 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif |
lever overhand triceps dip |
1810 |
shoulders |
964 |
964 |
leverage machine |
964 |
5613 |
Continue lowering until your upper arms are parallel to the floor. |
964 |
| 964 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif |
lever overhand triceps dip |
1809 |
chest |
964 |
964 |
leverage machine |
964 |
5614 |
Pause for a moment, then push yourself back up to the starting position by extending your elbows. |
964 |
| 964 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif |
lever overhand triceps dip |
1810 |
shoulders |
964 |
964 |
leverage machine |
964 |
5614 |
Pause for a moment, then push yourself back up to the starting position by extending your elbows. |
964 |
| 964 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif |
lever overhand triceps dip |
1809 |
chest |
964 |
964 |
leverage machine |
964 |
5615 |
Repeat for the desired number of repetitions. |
964 |
| 964 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever overhand triceps dip.gif |
lever overhand triceps dip |
1810 |
shoulders |
964 |
964 |
leverage machine |
964 |
5615 |
Repeat for the desired number of repetitions. |
964 |
| 965 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl.gif |
lever preacher curl |
1811 |
forearms |
965 |
965 |
leverage machine |
965 |
5616 |
Adjust the seat height and position yourself on the leverage machine. |
965 |
| 965 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl.gif |
lever preacher curl |
1811 |
forearms |
965 |
965 |
leverage machine |
965 |
5617 |
Place your upper arms on the pad and grip the handles with an underhand grip. |
965 |
| 965 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl.gif |
lever preacher curl |
1811 |
forearms |
965 |
965 |
leverage machine |
965 |
5618 |
Keep your back straight and your elbows positioned on the pad. |
965 |
| 965 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl.gif |
lever preacher curl |
1811 |
forearms |
965 |
965 |
leverage machine |
965 |
5619 |
Exhale and curl your forearms towards your upper arms, contracting your biceps. |
965 |
| 965 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl.gif |
lever preacher curl |
1811 |
forearms |
965 |
965 |
leverage machine |
965 |
5620 |
Pause for a moment at the top of the movement, squeezing your biceps. |
965 |
| 965 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl.gif |
lever preacher curl |
1811 |
forearms |
965 |
965 |
leverage machine |
965 |
5621 |
Inhale and slowly lower the handles back to the starting position. |
965 |
| 965 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl.gif |
lever preacher curl |
1811 |
forearms |
965 |
965 |
leverage machine |
965 |
5622 |
Repeat for the desired number of repetitions. |
965 |
| 966 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl v. 2.gif |
lever preacher curl v. 2 |
1812 |
forearms |
966 |
966 |
leverage machine |
966 |
5623 |
Adjust the seat height and position yourself on the machine with your upper arms resting on the pad and your chest against the support. |
966 |
| 966 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl v. 2.gif |
lever preacher curl v. 2 |
1812 |
forearms |
966 |
966 |
leverage machine |
966 |
5624 |
Grasp the handles with an underhand grip, slightly wider than shoulder-width apart. |
966 |
| 966 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl v. 2.gif |
lever preacher curl v. 2 |
1812 |
forearms |
966 |
966 |
leverage machine |
966 |
5625 |
Keep your upper arms stationary and exhale as you curl the handles towards your shoulders, contracting your biceps. |
966 |
| 966 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl v. 2.gif |
lever preacher curl v. 2 |
1812 |
forearms |
966 |
966 |
leverage machine |
966 |
5626 |
Pause for a moment at the top of the movement, squeezing your biceps. |
966 |
| 966 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl v. 2.gif |
lever preacher curl v. 2 |
1812 |
forearms |
966 |
966 |
leverage machine |
966 |
5627 |
Inhale as you slowly lower the handles back to the starting position, fully extending your arms. |
966 |
| 966 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever preacher curl v. 2.gif |
lever preacher curl v. 2 |
1812 |
forearms |
966 |
966 |
leverage machine |
966 |
5628 |
Repeat for the desired number of repetitions. |
966 |
| 967 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif |
lever pullover |
1813 |
triceps |
967 |
967 |
leverage machine |
967 |
5629 |
Adjust the seat and handles of the leverage machine to a comfortable position. |
967 |
| 967 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif |
lever pullover |
1814 |
shoulders |
967 |
967 |
leverage machine |
967 |
5629 |
Adjust the seat and handles of the leverage machine to a comfortable position. |
967 |
| 967 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif |
lever pullover |
1813 |
triceps |
967 |
967 |
leverage machine |
967 |
5630 |
Sit on the machine with your back against the pad and grasp the handles with an overhand grip. |
967 |
| 967 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif |
lever pullover |
1814 |
shoulders |
967 |
967 |
leverage machine |
967 |
5630 |
Sit on the machine with your back against the pad and grasp the handles with an overhand grip. |
967 |
| 967 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif |
lever pullover |
1813 |
triceps |
967 |
967 |
leverage machine |
967 |
5631 |
Keep your arms slightly bent and your core engaged. |
967 |
| 967 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif |
lever pullover |
1814 |
shoulders |
967 |
967 |
leverage machine |
967 |
5631 |
Keep your arms slightly bent and your core engaged. |
967 |
| 967 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif |
lever pullover |
1813 |
triceps |
967 |
967 |
leverage machine |
967 |
5632 |
Slowly pull the handles towards your chest, squeezing your lats. |
967 |
| 967 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif |
lever pullover |
1814 |
shoulders |
967 |
967 |
leverage machine |
967 |
5632 |
Slowly pull the handles towards your chest, squeezing your lats. |
967 |
| 967 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif |
lever pullover |
1813 |
triceps |
967 |
967 |
leverage machine |
967 |
5633 |
Pause for a moment at the peak contraction, then slowly return to the starting position. |
967 |
| 967 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif |
lever pullover |
1814 |
shoulders |
967 |
967 |
leverage machine |
967 |
5633 |
Pause for a moment at the peak contraction, then slowly return to the starting position. |
967 |
| 967 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif |
lever pullover |
1813 |
triceps |
967 |
967 |
leverage machine |
967 |
5634 |
Repeat for the desired number of repetitions. |
967 |
| 967 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever pullover.gif |
lever pullover |
1814 |
shoulders |
967 |
967 |
leverage machine |
967 |
5634 |
Repeat for the desired number of repetitions. |
967 |
| 968 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif |
lever reverse grip lateral pulldown |
1815 |
biceps |
968 |
968 |
leverage machine |
968 |
5635 |
Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground. |
968 |
| 968 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif |
lever reverse grip lateral pulldown |
1816 |
rhomboids |
968 |
968 |
leverage machine |
968 |
5635 |
Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground. |
968 |
| 968 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif |
lever reverse grip lateral pulldown |
1817 |
rear deltoids |
968 |
968 |
leverage machine |
968 |
5635 |
Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground. |
968 |
| 968 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif |
lever reverse grip lateral pulldown |
1815 |
biceps |
968 |
968 |
leverage machine |
968 |
5636 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
968 |
| 968 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif |
lever reverse grip lateral pulldown |
1816 |
rhomboids |
968 |
968 |
leverage machine |
968 |
5636 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
968 |
| 968 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif |
lever reverse grip lateral pulldown |
1817 |
rear deltoids |
968 |
968 |
leverage machine |
968 |
5636 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
968 |
| 968 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif |
lever reverse grip lateral pulldown |
1815 |
biceps |
968 |
968 |
leverage machine |
968 |
5637 |
Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back. |
968 |
| 968 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif |
lever reverse grip lateral pulldown |
1816 |
rhomboids |
968 |
968 |
leverage machine |
968 |
5637 |
Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back. |
968 |
| 968 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif |
lever reverse grip lateral pulldown |
1817 |
rear deltoids |
968 |
968 |
leverage machine |
968 |
5637 |
Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back. |
968 |
| 968 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif |
lever reverse grip lateral pulldown |
1815 |
biceps |
968 |
968 |
leverage machine |
968 |
5638 |
Pull the handles down towards your chest, leading with your elbows and squeezing your shoulder blades together. |
968 |
| 968 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif |
lever reverse grip lateral pulldown |
1816 |
rhomboids |
968 |
968 |
leverage machine |
968 |
5638 |
Pull the handles down towards your chest, leading with your elbows and squeezing your shoulder blades together. |
968 |
| 968 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif |
lever reverse grip lateral pulldown |
1817 |
rear deltoids |
968 |
968 |
leverage machine |
968 |
5638 |
Pull the handles down towards your chest, leading with your elbows and squeezing your shoulder blades together. |
968 |
| 968 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif |
lever reverse grip lateral pulldown |
1815 |
biceps |
968 |
968 |
leverage machine |
968 |
5639 |
Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position. |
968 |
| 968 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif |
lever reverse grip lateral pulldown |
1816 |
rhomboids |
968 |
968 |
leverage machine |
968 |
5639 |
Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position. |
968 |
| 968 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif |
lever reverse grip lateral pulldown |
1817 |
rear deltoids |
968 |
968 |
leverage machine |
968 |
5639 |
Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position. |
968 |
| 968 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif |
lever reverse grip lateral pulldown |
1815 |
biceps |
968 |
968 |
leverage machine |
968 |
5640 |
Repeat for the desired number of repetitions. |
968 |
| 968 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif |
lever reverse grip lateral pulldown |
1816 |
rhomboids |
968 |
968 |
leverage machine |
968 |
5640 |
Repeat for the desired number of repetitions. |
968 |
| 968 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip lateral pulldown.gif |
lever reverse grip lateral pulldown |
1817 |
rear deltoids |
968 |
968 |
leverage machine |
968 |
5640 |
Repeat for the desired number of repetitions. |
968 |
| 969 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip preacher curl.gif |
lever reverse grip preacher curl |
1818 |
forearms |
969 |
969 |
leverage machine |
969 |
5641 |
Adjust the seat height and position yourself on the leverage machine. |
969 |
| 969 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip preacher curl.gif |
lever reverse grip preacher curl |
1818 |
forearms |
969 |
969 |
leverage machine |
969 |
5642 |
Grasp the handles with an underhand grip, palms facing up. |
969 |
| 969 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip preacher curl.gif |
lever reverse grip preacher curl |
1818 |
forearms |
969 |
969 |
leverage machine |
969 |
5643 |
Rest your upper arms on the preacher pad, ensuring your elbows are fully extended. |
969 |
| 969 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip preacher curl.gif |
lever reverse grip preacher curl |
1818 |
forearms |
969 |
969 |
leverage machine |
969 |
5644 |
Keeping your upper arms stationary, exhale and curl the handles towards your shoulders. |
969 |
| 969 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip preacher curl.gif |
lever reverse grip preacher curl |
1818 |
forearms |
969 |
969 |
leverage machine |
969 |
5645 |
Pause for a moment at the top of the movement, squeezing your biceps. |
969 |
| 969 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip preacher curl.gif |
lever reverse grip preacher curl |
1818 |
forearms |
969 |
969 |
leverage machine |
969 |
5646 |
Inhale and slowly lower the handles back to the starting position, fully extending your elbows. |
969 |
| 969 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip preacher curl.gif |
lever reverse grip preacher curl |
1818 |
forearms |
969 |
969 |
leverage machine |
969 |
5647 |
Repeat for the desired number of repetitions. |
969 |
| 970 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif |
lever reverse grip vertical row |
1819 |
biceps |
970 |
970 |
leverage machine |
970 |
5648 |
Adjust the seat height and footplate position to ensure proper alignment. |
970 |
| 970 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif |
lever reverse grip vertical row |
1820 |
forearms |
970 |
970 |
leverage machine |
970 |
5648 |
Adjust the seat height and footplate position to ensure proper alignment. |
970 |
| 970 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif |
lever reverse grip vertical row |
1819 |
biceps |
970 |
970 |
leverage machine |
970 |
5649 |
Sit on the machine with your chest against the pad and your feet flat on the footplate. |
970 |
| 970 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif |
lever reverse grip vertical row |
1820 |
forearms |
970 |
970 |
leverage machine |
970 |
5649 |
Sit on the machine with your chest against the pad and your feet flat on the footplate. |
970 |
| 970 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif |
lever reverse grip vertical row |
1819 |
biceps |
970 |
970 |
leverage machine |
970 |
5650 |
Grasp the handles with an underhand grip, palms facing up. |
970 |
| 970 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif |
lever reverse grip vertical row |
1820 |
forearms |
970 |
970 |
leverage machine |
970 |
5650 |
Grasp the handles with an underhand grip, palms facing up. |
970 |
| 970 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif |
lever reverse grip vertical row |
1819 |
biceps |
970 |
970 |
leverage machine |
970 |
5651 |
Keep your back straight and engage your core. |
970 |
| 970 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif |
lever reverse grip vertical row |
1820 |
forearms |
970 |
970 |
leverage machine |
970 |
5651 |
Keep your back straight and engage your core. |
970 |
| 970 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif |
lever reverse grip vertical row |
1819 |
biceps |
970 |
970 |
leverage machine |
970 |
5652 |
Pull the handles towards your chest, squeezing your shoulder blades together. |
970 |
| 970 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif |
lever reverse grip vertical row |
1820 |
forearms |
970 |
970 |
leverage machine |
970 |
5652 |
Pull the handles towards your chest, squeezing your shoulder blades together. |
970 |
| 970 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif |
lever reverse grip vertical row |
1819 |
biceps |
970 |
970 |
leverage machine |
970 |
5653 |
Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position. |
970 |
| 970 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif |
lever reverse grip vertical row |
1820 |
forearms |
970 |
970 |
leverage machine |
970 |
5653 |
Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position. |
970 |
| 970 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif |
lever reverse grip vertical row |
1819 |
biceps |
970 |
970 |
leverage machine |
970 |
5654 |
Repeat for the desired number of repetitions. |
970 |
| 970 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse grip vertical row.gif |
lever reverse grip vertical row |
1820 |
forearms |
970 |
970 |
leverage machine |
970 |
5654 |
Repeat for the desired number of repetitions. |
970 |
| 971 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif |
lever reverse hyperextension |
1822 |
lower back |
971 |
971 |
leverage machine |
971 |
5655 |
Adjust the leverage machine to fit your body and secure your feet in the foot pads. |
971 |
| 971 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif |
lever reverse hyperextension |
1821 |
hamstrings |
971 |
971 |
leverage machine |
971 |
5655 |
Adjust the leverage machine to fit your body and secure your feet in the foot pads. |
971 |
| 971 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif |
lever reverse hyperextension |
1822 |
lower back |
971 |
971 |
leverage machine |
971 |
5656 |
Lie face down on the machine with your upper body hanging off the edge and your hips resting on the pad. |
971 |
| 971 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif |
lever reverse hyperextension |
1821 |
hamstrings |
971 |
971 |
leverage machine |
971 |
5656 |
Lie face down on the machine with your upper body hanging off the edge and your hips resting on the pad. |
971 |
| 971 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif |
lever reverse hyperextension |
1822 |
lower back |
971 |
971 |
leverage machine |
971 |
5657 |
Cross your arms over your chest or place them behind your head. |
971 |
| 971 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif |
lever reverse hyperextension |
1821 |
hamstrings |
971 |
971 |
leverage machine |
971 |
5657 |
Cross your arms over your chest or place them behind your head. |
971 |
| 971 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif |
lever reverse hyperextension |
1822 |
lower back |
971 |
971 |
leverage machine |
971 |
5658 |
Engage your glutes and hamstrings to lift your legs upward until they are parallel to the ground. |
971 |
| 971 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif |
lever reverse hyperextension |
1821 |
hamstrings |
971 |
971 |
leverage machine |
971 |
5658 |
Engage your glutes and hamstrings to lift your legs upward until they are parallel to the ground. |
971 |
| 971 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif |
lever reverse hyperextension |
1822 |
lower back |
971 |
971 |
leverage machine |
971 |
5659 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
971 |
| 971 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif |
lever reverse hyperextension |
1821 |
hamstrings |
971 |
971 |
leverage machine |
971 |
5659 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
971 |
| 971 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif |
lever reverse hyperextension |
1822 |
lower back |
971 |
971 |
leverage machine |
971 |
5660 |
Repeat for the desired number of repetitions. |
971 |
| 971 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse hyperextension.gif |
lever reverse hyperextension |
1821 |
hamstrings |
971 |
971 |
leverage machine |
971 |
5660 |
Repeat for the desired number of repetitions. |
971 |
| 972 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif |
lever reverse t-bar row |
1823 |
biceps |
972 |
972 |
leverage machine |
972 |
5661 |
Adjust the seat height and footplate position on the leverage machine. |
972 |
| 972 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif |
lever reverse t-bar row |
1824 |
forearms |
972 |
972 |
leverage machine |
972 |
5661 |
Adjust the seat height and footplate position on the leverage machine. |
972 |
| 972 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif |
lever reverse t-bar row |
1823 |
biceps |
972 |
972 |
leverage machine |
972 |
5662 |
Sit on the machine with your chest against the pad and your feet flat on the footplate. |
972 |
| 972 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif |
lever reverse t-bar row |
1824 |
forearms |
972 |
972 |
leverage machine |
972 |
5662 |
Sit on the machine with your chest against the pad and your feet flat on the footplate. |
972 |
| 972 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif |
lever reverse t-bar row |
1823 |
biceps |
972 |
972 |
leverage machine |
972 |
5663 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
972 |
| 972 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif |
lever reverse t-bar row |
1824 |
forearms |
972 |
972 |
leverage machine |
972 |
5663 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
972 |
| 972 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif |
lever reverse t-bar row |
1823 |
biceps |
972 |
972 |
leverage machine |
972 |
5664 |
Keep your back straight and engage your core. |
972 |
| 972 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif |
lever reverse t-bar row |
1824 |
forearms |
972 |
972 |
leverage machine |
972 |
5664 |
Keep your back straight and engage your core. |
972 |
| 972 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif |
lever reverse t-bar row |
1823 |
biceps |
972 |
972 |
leverage machine |
972 |
5665 |
Pull the handles towards your chest, squeezing your shoulder blades together. |
972 |
| 972 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif |
lever reverse t-bar row |
1824 |
forearms |
972 |
972 |
leverage machine |
972 |
5665 |
Pull the handles towards your chest, squeezing your shoulder blades together. |
972 |
| 972 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif |
lever reverse t-bar row |
1823 |
biceps |
972 |
972 |
leverage machine |
972 |
5666 |
Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position. |
972 |
| 972 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif |
lever reverse t-bar row |
1824 |
forearms |
972 |
972 |
leverage machine |
972 |
5666 |
Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position. |
972 |
| 972 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif |
lever reverse t-bar row |
1823 |
biceps |
972 |
972 |
leverage machine |
972 |
5667 |
Repeat for the desired number of repetitions. |
972 |
| 972 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever reverse t-bar row.gif |
lever reverse t-bar row |
1824 |
forearms |
972 |
972 |
leverage machine |
972 |
5667 |
Repeat for the desired number of repetitions. |
972 |
| 973 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif |
lever rotary calf |
1825 |
soleus |
973 |
973 |
leverage machine |
973 |
5668 |
Adjust the seat height so that your knees are slightly bent and your feet are flat on the footplate. |
973 |
| 973 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif |
lever rotary calf |
1826 |
ankle stabilizers |
973 |
973 |
leverage machine |
973 |
5668 |
Adjust the seat height so that your knees are slightly bent and your feet are flat on the footplate. |
973 |
| 973 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif |
lever rotary calf |
1825 |
soleus |
973 |
973 |
leverage machine |
973 |
5669 |
Place your toes on the footplate, with your heels hanging off the edge. |
973 |
| 973 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif |
lever rotary calf |
1826 |
ankle stabilizers |
973 |
973 |
leverage machine |
973 |
5669 |
Place your toes on the footplate, with your heels hanging off the edge. |
973 |
| 973 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif |
lever rotary calf |
1825 |
soleus |
973 |
973 |
leverage machine |
973 |
5670 |
Grasp the handles or the sides of the machine for stability. |
973 |
| 973 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif |
lever rotary calf |
1826 |
ankle stabilizers |
973 |
973 |
leverage machine |
973 |
5670 |
Grasp the handles or the sides of the machine for stability. |
973 |
| 973 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif |
lever rotary calf |
1825 |
soleus |
973 |
973 |
leverage machine |
973 |
5671 |
Push through the balls of your feet, raising your heels as high as possible. |
973 |
| 973 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif |
lever rotary calf |
1826 |
ankle stabilizers |
973 |
973 |
leverage machine |
973 |
5671 |
Push through the balls of your feet, raising your heels as high as possible. |
973 |
| 973 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif |
lever rotary calf |
1825 |
soleus |
973 |
973 |
leverage machine |
973 |
5672 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
973 |
| 973 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif |
lever rotary calf |
1826 |
ankle stabilizers |
973 |
973 |
leverage machine |
973 |
5672 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
973 |
| 973 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif |
lever rotary calf |
1825 |
soleus |
973 |
973 |
leverage machine |
973 |
5673 |
Repeat for the desired number of repetitions. |
973 |
| 973 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever rotary calf.gif |
lever rotary calf |
1826 |
ankle stabilizers |
973 |
973 |
leverage machine |
973 |
5673 |
Repeat for the desired number of repetitions. |
973 |
| 974 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif |
lever seated calf press |
1828 |
hamstrings |
974 |
974 |
leverage machine |
974 |
5674 |
Adjust the seat of the machine so that your shoulders are aligned with the lever pad. |
974 |
| 974 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif |
lever seated calf press |
1827 |
soleus |
974 |
974 |
leverage machine |
974 |
5674 |
Adjust the seat of the machine so that your shoulders are aligned with the lever pad. |
974 |
| 974 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif |
lever seated calf press |
1828 |
hamstrings |
974 |
974 |
leverage machine |
974 |
5675 |
Place your toes on the lower portion of the platform and position your knees under the lever pad. |
974 |
| 974 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif |
lever seated calf press |
1827 |
soleus |
974 |
974 |
leverage machine |
974 |
5675 |
Place your toes on the lower portion of the platform and position your knees under the lever pad. |
974 |
| 974 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif |
lever seated calf press |
1828 |
hamstrings |
974 |
974 |
leverage machine |
974 |
5676 |
Grasp the handles on the sides of the seat for stability. |
974 |
| 974 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif |
lever seated calf press |
1827 |
soleus |
974 |
974 |
leverage machine |
974 |
5676 |
Grasp the handles on the sides of the seat for stability. |
974 |
| 974 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif |
lever seated calf press |
1828 |
hamstrings |
974 |
974 |
leverage machine |
974 |
5677 |
Press the lever pad down by extending your ankles, lifting your heels as high as possible. |
974 |
| 974 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif |
lever seated calf press |
1827 |
soleus |
974 |
974 |
leverage machine |
974 |
5677 |
Press the lever pad down by extending your ankles, lifting your heels as high as possible. |
974 |
| 974 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif |
lever seated calf press |
1828 |
hamstrings |
974 |
974 |
leverage machine |
974 |
5678 |
Pause for a moment at the top of the movement, then slowly lower your heels back down to the starting position. |
974 |
| 974 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif |
lever seated calf press |
1827 |
soleus |
974 |
974 |
leverage machine |
974 |
5678 |
Pause for a moment at the top of the movement, then slowly lower your heels back down to the starting position. |
974 |
| 974 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif |
lever seated calf press |
1828 |
hamstrings |
974 |
974 |
leverage machine |
974 |
5679 |
Repeat for the desired number of repetitions. |
974 |
| 974 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf press.gif |
lever seated calf press |
1827 |
soleus |
974 |
974 |
leverage machine |
974 |
5679 |
Repeat for the desired number of repetitions. |
974 |
| 975 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif |
lever seated calf raise |
1830 |
ankle stabilizers |
975 |
975 |
leverage machine |
975 |
5680 |
Adjust the seat height so that your knees are slightly bent and your feet are flat on the footplate. |
975 |
| 975 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif |
lever seated calf raise |
1829 |
soleus |
975 |
975 |
leverage machine |
975 |
5680 |
Adjust the seat height so that your knees are slightly bent and your feet are flat on the footplate. |
975 |
| 975 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif |
lever seated calf raise |
1830 |
ankle stabilizers |
975 |
975 |
leverage machine |
975 |
5681 |
Place your toes on the footplate with your heels hanging off the edge. |
975 |
| 975 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif |
lever seated calf raise |
1829 |
soleus |
975 |
975 |
leverage machine |
975 |
5681 |
Place your toes on the footplate with your heels hanging off the edge. |
975 |
| 975 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif |
lever seated calf raise |
1830 |
ankle stabilizers |
975 |
975 |
leverage machine |
975 |
5682 |
Grasp the handles or the sides of the seat for stability. |
975 |
| 975 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif |
lever seated calf raise |
1829 |
soleus |
975 |
975 |
leverage machine |
975 |
5682 |
Grasp the handles or the sides of the seat for stability. |
975 |
| 975 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif |
lever seated calf raise |
1830 |
ankle stabilizers |
975 |
975 |
leverage machine |
975 |
5683 |
Push through the balls of your feet to raise your heels as high as possible. |
975 |
| 975 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif |
lever seated calf raise |
1829 |
soleus |
975 |
975 |
leverage machine |
975 |
5683 |
Push through the balls of your feet to raise your heels as high as possible. |
975 |
| 975 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif |
lever seated calf raise |
1830 |
ankle stabilizers |
975 |
975 |
leverage machine |
975 |
5684 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
975 |
| 975 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif |
lever seated calf raise |
1829 |
soleus |
975 |
975 |
leverage machine |
975 |
5684 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
975 |
| 975 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif |
lever seated calf raise |
1830 |
ankle stabilizers |
975 |
975 |
leverage machine |
975 |
5685 |
Repeat for the desired number of repetitions. |
975 |
| 975 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated calf raise.gif |
lever seated calf raise |
1829 |
soleus |
975 |
975 |
leverage machine |
975 |
5685 |
Repeat for the desired number of repetitions. |
975 |
| 976 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch.gif |
lever seated crunch |
1831 |
obliques |
976 |
976 |
leverage machine |
976 |
5686 |
Sit on the leverage machine with your back against the pad and your feet flat on the floor. |
976 |
| 976 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch.gif |
lever seated crunch |
1831 |
obliques |
976 |
976 |
leverage machine |
976 |
5687 |
Grasp the handles or place your hands on the side pads for support. |
976 |
| 976 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch.gif |
lever seated crunch |
1831 |
obliques |
976 |
976 |
leverage machine |
976 |
5688 |
Engage your abs and slowly lean back, allowing the pad to move with you. |
976 |
| 976 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch.gif |
lever seated crunch |
1831 |
obliques |
976 |
976 |
leverage machine |
976 |
5689 |
Once your upper body is at a 45-degree angle, contract your abs and crunch forward, bringing your chest towards your knees. |
976 |
| 976 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch.gif |
lever seated crunch |
1831 |
obliques |
976 |
976 |
leverage machine |
976 |
5690 |
Pause for a moment at the top, then slowly release and return to the starting position. |
976 |
| 976 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch.gif |
lever seated crunch |
1831 |
obliques |
976 |
976 |
leverage machine |
976 |
5691 |
Repeat for the desired number of repetitions. |
976 |
| 977 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch (chest pad).gif |
lever seated crunch (chest pad) |
1832 |
obliques |
977 |
977 |
leverage machine |
977 |
5692 |
Adjust the seat height and chest pad position according to your comfort. |
977 |
| 977 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch (chest pad).gif |
lever seated crunch (chest pad) |
1832 |
obliques |
977 |
977 |
leverage machine |
977 |
5693 |
Sit on the machine with your back against the chest pad and your feet flat on the floor. |
977 |
| 977 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch (chest pad).gif |
lever seated crunch (chest pad) |
1832 |
obliques |
977 |
977 |
leverage machine |
977 |
5694 |
Grasp the handles or side bars for stability. |
977 |
| 977 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch (chest pad).gif |
lever seated crunch (chest pad) |
1832 |
obliques |
977 |
977 |
leverage machine |
977 |
5695 |
Engage your abs and slowly lean back, allowing the chest pad to move with you. |
977 |
| 977 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch (chest pad).gif |
lever seated crunch (chest pad) |
1832 |
obliques |
977 |
977 |
leverage machine |
977 |
5696 |
Pause for a moment at the maximum contraction, feeling the tension in your abs. |
977 |
| 977 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch (chest pad).gif |
lever seated crunch (chest pad) |
1832 |
obliques |
977 |
977 |
leverage machine |
977 |
5697 |
Slowly return to the starting position by contracting your abs and pulling yourself back up. |
977 |
| 977 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch (chest pad).gif |
lever seated crunch (chest pad) |
1832 |
obliques |
977 |
977 |
leverage machine |
977 |
5698 |
Repeat for the desired number of repetitions. |
977 |
| 978 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif |
lever seated crunch v. 2 |
1833 |
obliques |
978 |
978 |
leverage machine |
978 |
5699 |
Sit on the leverage machine with your back against the pad and your feet secured under the footpads. |
978 |
| 978 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif |
lever seated crunch v. 2 |
1834 |
hip flexors |
978 |
978 |
leverage machine |
978 |
5699 |
Sit on the leverage machine with your back against the pad and your feet secured under the footpads. |
978 |
| 978 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif |
lever seated crunch v. 2 |
1833 |
obliques |
978 |
978 |
leverage machine |
978 |
5700 |
Place your hands on the handles or the sides of the seat for support. |
978 |
| 978 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif |
lever seated crunch v. 2 |
1834 |
hip flexors |
978 |
978 |
leverage machine |
978 |
5700 |
Place your hands on the handles or the sides of the seat for support. |
978 |
| 978 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif |
lever seated crunch v. 2 |
1833 |
obliques |
978 |
978 |
leverage machine |
978 |
5701 |
Engage your abs and slowly crunch forward, bringing your chest towards your knees. |
978 |
| 978 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif |
lever seated crunch v. 2 |
1834 |
hip flexors |
978 |
978 |
leverage machine |
978 |
5701 |
Engage your abs and slowly crunch forward, bringing your chest towards your knees. |
978 |
| 978 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif |
lever seated crunch v. 2 |
1833 |
obliques |
978 |
978 |
leverage machine |
978 |
5702 |
Pause for a moment at the top of the movement, squeezing your abs. |
978 |
| 978 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif |
lever seated crunch v. 2 |
1834 |
hip flexors |
978 |
978 |
leverage machine |
978 |
5702 |
Pause for a moment at the top of the movement, squeezing your abs. |
978 |
| 978 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif |
lever seated crunch v. 2 |
1833 |
obliques |
978 |
978 |
leverage machine |
978 |
5703 |
Slowly return to the starting position, allowing your back to round slightly. |
978 |
| 978 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif |
lever seated crunch v. 2 |
1834 |
hip flexors |
978 |
978 |
leverage machine |
978 |
5703 |
Slowly return to the starting position, allowing your back to round slightly. |
978 |
| 978 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif |
lever seated crunch v. 2 |
1833 |
obliques |
978 |
978 |
leverage machine |
978 |
5704 |
Repeat for the desired number of repetitions. |
978 |
| 978 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated crunch v. 2.gif |
lever seated crunch v. 2 |
1834 |
hip flexors |
978 |
978 |
leverage machine |
978 |
5704 |
Repeat for the desired number of repetitions. |
978 |
| 979 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated dip.gif |
lever seated dip |
1835 |
chest |
979 |
979 |
leverage machine |
979 |
5705 |
Adjust the seat height so that your feet are flat on the ground and your knees are at a 90-degree angle. |
979 |
| 979 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated dip.gif |
lever seated dip |
1836 |
shoulders |
979 |
979 |
leverage machine |
979 |
5705 |
Adjust the seat height so that your feet are flat on the ground and your knees are at a 90-degree angle. |
979 |
| 979 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated dip.gif |
lever seated dip |
1835 |
chest |
979 |
979 |
leverage machine |
979 |
5706 |
Grasp the handles of the leverage machine with your palms facing down and your arms fully extended. |
979 |
| 979 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated dip.gif |
lever seated dip |
1836 |
shoulders |
979 |
979 |
leverage machine |
979 |
5706 |
Grasp the handles of the leverage machine with your palms facing down and your arms fully extended. |
979 |
| 979 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated dip.gif |
lever seated dip |
1835 |
chest |
979 |
979 |
leverage machine |
979 |
5707 |
Slowly lower your body by bending your elbows until your upper arms are parallel to the ground. |
979 |
| 979 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated dip.gif |
lever seated dip |
1836 |
shoulders |
979 |
979 |
leverage machine |
979 |
5707 |
Slowly lower your body by bending your elbows until your upper arms are parallel to the ground. |
979 |
| 979 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated dip.gif |
lever seated dip |
1835 |
chest |
979 |
979 |
leverage machine |
979 |
5708 |
Pause for a moment, then push yourself back up to the starting position by straightening your arms. |
979 |
| 979 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated dip.gif |
lever seated dip |
1836 |
shoulders |
979 |
979 |
leverage machine |
979 |
5708 |
Pause for a moment, then push yourself back up to the starting position by straightening your arms. |
979 |
| 979 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated dip.gif |
lever seated dip |
1835 |
chest |
979 |
979 |
leverage machine |
979 |
5709 |
Repeat for the desired number of repetitions. |
979 |
| 979 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated dip.gif |
lever seated dip |
1836 |
shoulders |
979 |
979 |
leverage machine |
979 |
5709 |
Repeat for the desired number of repetitions. |
979 |
| 980 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif |
lever seated fly |
1837 |
deltoids |
980 |
980 |
leverage machine |
980 |
5710 |
Adjust the seat height and position yourself on the machine with your back against the pad. |
980 |
| 980 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif |
lever seated fly |
1838 |
trapezius |
980 |
980 |
leverage machine |
980 |
5710 |
Adjust the seat height and position yourself on the machine with your back against the pad. |
980 |
| 980 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif |
lever seated fly |
1837 |
deltoids |
980 |
980 |
leverage machine |
980 |
5711 |
Grasp the handles with a pronated grip and keep your elbows slightly bent. |
980 |
| 980 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif |
lever seated fly |
1838 |
trapezius |
980 |
980 |
leverage machine |
980 |
5711 |
Grasp the handles with a pronated grip and keep your elbows slightly bent. |
980 |
| 980 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif |
lever seated fly |
1837 |
deltoids |
980 |
980 |
leverage machine |
980 |
5712 |
Exhale and push the handles forward, bringing them together in front of your chest. |
980 |
| 980 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif |
lever seated fly |
1838 |
trapezius |
980 |
980 |
leverage machine |
980 |
5712 |
Exhale and push the handles forward, bringing them together in front of your chest. |
980 |
| 980 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif |
lever seated fly |
1837 |
deltoids |
980 |
980 |
leverage machine |
980 |
5713 |
Pause for a moment, squeezing your chest muscles. |
980 |
| 980 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif |
lever seated fly |
1838 |
trapezius |
980 |
980 |
leverage machine |
980 |
5713 |
Pause for a moment, squeezing your chest muscles. |
980 |
| 980 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif |
lever seated fly |
1837 |
deltoids |
980 |
980 |
leverage machine |
980 |
5714 |
Inhale and slowly return to the starting position, allowing your chest muscles to stretch. |
980 |
| 980 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif |
lever seated fly |
1838 |
trapezius |
980 |
980 |
leverage machine |
980 |
5714 |
Inhale and slowly return to the starting position, allowing your chest muscles to stretch. |
980 |
| 980 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif |
lever seated fly |
1837 |
deltoids |
980 |
980 |
leverage machine |
980 |
5715 |
Repeat for the desired number of repetitions. |
980 |
| 980 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated fly.gif |
lever seated fly |
1838 |
trapezius |
980 |
980 |
leverage machine |
980 |
5715 |
Repeat for the desired number of repetitions. |
980 |
| 981 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif |
lever seated good morning |
1839 |
hamstrings |
981 |
981 |
leverage machine |
981 |
5716 |
Adjust the seat height so that your hips are slightly higher than your knees. |
981 |
| 981 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif |
lever seated good morning |
1840 |
lower back |
981 |
981 |
leverage machine |
981 |
5716 |
Adjust the seat height so that your hips are slightly higher than your knees. |
981 |
| 981 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif |
lever seated good morning |
1839 |
hamstrings |
981 |
981 |
leverage machine |
981 |
5717 |
Sit on the machine with your back against the pad and your feet flat on the footrests. |
981 |
| 981 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif |
lever seated good morning |
1840 |
lower back |
981 |
981 |
leverage machine |
981 |
5717 |
Sit on the machine with your back against the pad and your feet flat on the footrests. |
981 |
| 981 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif |
lever seated good morning |
1839 |
hamstrings |
981 |
981 |
leverage machine |
981 |
5718 |
Grasp the handles or the sides of the seat for stability. |
981 |
| 981 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif |
lever seated good morning |
1840 |
lower back |
981 |
981 |
leverage machine |
981 |
5718 |
Grasp the handles or the sides of the seat for stability. |
981 |
| 981 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif |
lever seated good morning |
1839 |
hamstrings |
981 |
981 |
leverage machine |
981 |
5719 |
Keeping your back straight, slowly lean forward from your hips until your upper body is parallel to the ground. |
981 |
| 981 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif |
lever seated good morning |
1840 |
lower back |
981 |
981 |
leverage machine |
981 |
5719 |
Keeping your back straight, slowly lean forward from your hips until your upper body is parallel to the ground. |
981 |
| 981 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif |
lever seated good morning |
1839 |
hamstrings |
981 |
981 |
leverage machine |
981 |
5720 |
Pause for a moment, then slowly return to the starting position by pushing through your glutes and hamstrings. |
981 |
| 981 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif |
lever seated good morning |
1840 |
lower back |
981 |
981 |
leverage machine |
981 |
5720 |
Pause for a moment, then slowly return to the starting position by pushing through your glutes and hamstrings. |
981 |
| 981 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif |
lever seated good morning |
1839 |
hamstrings |
981 |
981 |
leverage machine |
981 |
5721 |
Repeat for the desired number of repetitions. |
981 |
| 981 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated good morning.gif |
lever seated good morning |
1840 |
lower back |
981 |
981 |
leverage machine |
981 |
5721 |
Repeat for the desired number of repetitions. |
981 |
| 982 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif |
lever seated hip abduction |
1842 |
hamstrings |
982 |
982 |
leverage machine |
982 |
5722 |
Adjust the seat height so that your knees are at a 90-degree angle. |
982 |
| 982 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif |
lever seated hip abduction |
1841 |
glutes |
982 |
982 |
leverage machine |
982 |
5722 |
Adjust the seat height so that your knees are at a 90-degree angle. |
982 |
| 982 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif |
lever seated hip abduction |
1842 |
hamstrings |
982 |
982 |
leverage machine |
982 |
5723 |
Sit on the machine with your back against the backrest and your feet on the footrests. |
982 |
| 982 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif |
lever seated hip abduction |
1841 |
glutes |
982 |
982 |
leverage machine |
982 |
5723 |
Sit on the machine with your back against the backrest and your feet on the footrests. |
982 |
| 982 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif |
lever seated hip abduction |
1842 |
hamstrings |
982 |
982 |
leverage machine |
982 |
5724 |
Place your hands on the side handles for stability. |
982 |
| 982 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif |
lever seated hip abduction |
1841 |
glutes |
982 |
982 |
leverage machine |
982 |
5724 |
Place your hands on the side handles for stability. |
982 |
| 982 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif |
lever seated hip abduction |
1842 |
hamstrings |
982 |
982 |
leverage machine |
982 |
5725 |
Engage your abductors and slowly push your legs apart, away from the midline of your body. |
982 |
| 982 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif |
lever seated hip abduction |
1841 |
glutes |
982 |
982 |
leverage machine |
982 |
5725 |
Engage your abductors and slowly push your legs apart, away from the midline of your body. |
982 |
| 982 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif |
lever seated hip abduction |
1842 |
hamstrings |
982 |
982 |
leverage machine |
982 |
5726 |
Pause for a moment at the end of the movement, then slowly bring your legs back together to the starting position. |
982 |
| 982 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif |
lever seated hip abduction |
1841 |
glutes |
982 |
982 |
leverage machine |
982 |
5726 |
Pause for a moment at the end of the movement, then slowly bring your legs back together to the starting position. |
982 |
| 982 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif |
lever seated hip abduction |
1842 |
hamstrings |
982 |
982 |
leverage machine |
982 |
5727 |
Repeat for the desired number of repetitions. |
982 |
| 982 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip abduction.gif |
lever seated hip abduction |
1841 |
glutes |
982 |
982 |
leverage machine |
982 |
5727 |
Repeat for the desired number of repetitions. |
982 |
| 983 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip adduction.gif |
lever seated hip adduction |
1844 |
glutes |
983 |
983 |
leverage machine |
983 |
5728 |
Adjust the seat height and position yourself on the machine with your back against the backrest. |
983 |
| 983 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip adduction.gif |
lever seated hip adduction |
1843 |
hamstrings |
983 |
983 |
leverage machine |
983 |
5728 |
Adjust the seat height and position yourself on the machine with your back against the backrest. |
983 |
| 983 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip adduction.gif |
lever seated hip adduction |
1844 |
glutes |
983 |
983 |
leverage machine |
983 |
5729 |
Place your feet on the footrests and grasp the handles for stability. |
983 |
| 983 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip adduction.gif |
lever seated hip adduction |
1843 |
hamstrings |
983 |
983 |
leverage machine |
983 |
5729 |
Place your feet on the footrests and grasp the handles for stability. |
983 |
| 983 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip adduction.gif |
lever seated hip adduction |
1844 |
glutes |
983 |
983 |
leverage machine |
983 |
5730 |
Engage your adductor muscles and slowly bring your legs together, squeezing your inner thighs. |
983 |
| 983 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip adduction.gif |
lever seated hip adduction |
1843 |
hamstrings |
983 |
983 |
leverage machine |
983 |
5730 |
Engage your adductor muscles and slowly bring your legs together, squeezing your inner thighs. |
983 |
| 983 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip adduction.gif |
lever seated hip adduction |
1844 |
glutes |
983 |
983 |
leverage machine |
983 |
5731 |
Pause for a moment at the peak contraction, then slowly return to the starting position. |
983 |
| 983 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip adduction.gif |
lever seated hip adduction |
1843 |
hamstrings |
983 |
983 |
leverage machine |
983 |
5731 |
Pause for a moment at the peak contraction, then slowly return to the starting position. |
983 |
| 983 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip adduction.gif |
lever seated hip adduction |
1844 |
glutes |
983 |
983 |
leverage machine |
983 |
5732 |
Repeat for the desired number of repetitions. |
983 |
| 983 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated hip adduction.gif |
lever seated hip adduction |
1843 |
hamstrings |
983 |
983 |
leverage machine |
983 |
5732 |
Repeat for the desired number of repetitions. |
983 |
| 984 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg curl.gif |
lever seated leg curl |
1845 |
calves |
984 |
984 |
leverage machine |
984 |
5733 |
Adjust the machine to fit your body and sit on it with your back against the backrest. |
984 |
| 984 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg curl.gif |
lever seated leg curl |
1845 |
calves |
984 |
984 |
leverage machine |
984 |
5734 |
Place your lower legs under the padded lever, just above your ankles. |
984 |
| 984 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg curl.gif |
lever seated leg curl |
1845 |
calves |
984 |
984 |
leverage machine |
984 |
5735 |
Grasp the handles on the sides of the machine for support. |
984 |
| 984 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg curl.gif |
lever seated leg curl |
1845 |
calves |
984 |
984 |
leverage machine |
984 |
5736 |
Keeping your upper legs stationary, exhale and curl your legs up as far as possible. |
984 |
| 984 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg curl.gif |
lever seated leg curl |
1845 |
calves |
984 |
984 |
leverage machine |
984 |
5737 |
Hold the contracted position for a brief pause as you squeeze your hamstrings. |
984 |
| 984 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg curl.gif |
lever seated leg curl |
1845 |
calves |
984 |
984 |
leverage machine |
984 |
5738 |
Inhale and slowly lower the lever back to the starting position. |
984 |
| 984 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg curl.gif |
lever seated leg curl |
1845 |
calves |
984 |
984 |
leverage machine |
984 |
5739 |
Repeat for the desired number of repetitions. |
984 |
| 985 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg raise crunch.gif |
lever seated leg raise crunch |
1846 |
hip flexors |
985 |
985 |
leverage machine |
985 |
5740 |
Sit on the leverage machine with your back against the backrest and your feet on the footrests. |
985 |
| 985 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg raise crunch.gif |
lever seated leg raise crunch |
1846 |
hip flexors |
985 |
985 |
leverage machine |
985 |
5741 |
Grasp the handles or sidebars for stability. |
985 |
| 985 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg raise crunch.gif |
lever seated leg raise crunch |
1846 |
hip flexors |
985 |
985 |
leverage machine |
985 |
5742 |
Engage your abs and slowly raise your legs up towards your chest, curling your torso forward at the same time. |
985 |
| 985 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg raise crunch.gif |
lever seated leg raise crunch |
1846 |
hip flexors |
985 |
985 |
leverage machine |
985 |
5743 |
Pause for a moment at the top, then slowly lower your legs and torso back to the starting position. |
985 |
| 985 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated leg raise crunch.gif |
lever seated leg raise crunch |
1846 |
hip flexors |
985 |
985 |
leverage machine |
985 |
5744 |
Repeat for the desired number of repetitions. |
985 |
| 986 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly.gif |
lever seated reverse fly |
1847 |
trapezius |
986 |
986 |
leverage machine |
986 |
5745 |
Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor. |
986 |
| 986 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly.gif |
lever seated reverse fly |
1848 |
rhomboids |
986 |
986 |
leverage machine |
986 |
5745 |
Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor. |
986 |
| 986 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly.gif |
lever seated reverse fly |
1847 |
trapezius |
986 |
986 |
leverage machine |
986 |
5746 |
Grasp the handles with an overhand grip and keep your arms slightly bent. |
986 |
| 986 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly.gif |
lever seated reverse fly |
1848 |
rhomboids |
986 |
986 |
leverage machine |
986 |
5746 |
Grasp the handles with an overhand grip and keep your arms slightly bent. |
986 |
| 986 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly.gif |
lever seated reverse fly |
1847 |
trapezius |
986 |
986 |
leverage machine |
986 |
5747 |
Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body. |
986 |
| 986 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly.gif |
lever seated reverse fly |
1848 |
rhomboids |
986 |
986 |
leverage machine |
986 |
5747 |
Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body. |
986 |
| 986 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly.gif |
lever seated reverse fly |
1847 |
trapezius |
986 |
986 |
leverage machine |
986 |
5748 |
Pause for a moment at the peak contraction, then inhale and slowly return to the starting position. |
986 |
| 986 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly.gif |
lever seated reverse fly |
1848 |
rhomboids |
986 |
986 |
leverage machine |
986 |
5748 |
Pause for a moment at the peak contraction, then inhale and slowly return to the starting position. |
986 |
| 986 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly.gif |
lever seated reverse fly |
1847 |
trapezius |
986 |
986 |
leverage machine |
986 |
5749 |
Repeat for the desired number of repetitions. |
986 |
| 986 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly.gif |
lever seated reverse fly |
1848 |
rhomboids |
986 |
986 |
leverage machine |
986 |
5749 |
Repeat for the desired number of repetitions. |
986 |
| 987 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly (parallel grip).gif |
lever seated reverse fly (parallel grip) |
1849 |
trapezius |
987 |
987 |
leverage machine |
987 |
5750 |
Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor. |
987 |
| 987 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly (parallel grip).gif |
lever seated reverse fly (parallel grip) |
1850 |
rhomboids |
987 |
987 |
leverage machine |
987 |
5750 |
Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor. |
987 |
| 987 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly (parallel grip).gif |
lever seated reverse fly (parallel grip) |
1849 |
trapezius |
987 |
987 |
leverage machine |
987 |
5751 |
Grasp the handles with a parallel grip, palms facing each other, and keep your arms slightly bent. |
987 |
| 987 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly (parallel grip).gif |
lever seated reverse fly (parallel grip) |
1850 |
rhomboids |
987 |
987 |
leverage machine |
987 |
5751 |
Grasp the handles with a parallel grip, palms facing each other, and keep your arms slightly bent. |
987 |
| 987 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly (parallel grip).gif |
lever seated reverse fly (parallel grip) |
1849 |
trapezius |
987 |
987 |
leverage machine |
987 |
5752 |
Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body. |
987 |
| 987 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly (parallel grip).gif |
lever seated reverse fly (parallel grip) |
1850 |
rhomboids |
987 |
987 |
leverage machine |
987 |
5752 |
Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body. |
987 |
| 987 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly (parallel grip).gif |
lever seated reverse fly (parallel grip) |
1849 |
trapezius |
987 |
987 |
leverage machine |
987 |
5753 |
Pause for a moment at the peak contraction, then inhale and slowly return to the starting position. |
987 |
| 987 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly (parallel grip).gif |
lever seated reverse fly (parallel grip) |
1850 |
rhomboids |
987 |
987 |
leverage machine |
987 |
5753 |
Pause for a moment at the peak contraction, then inhale and slowly return to the starting position. |
987 |
| 987 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly (parallel grip).gif |
lever seated reverse fly (parallel grip) |
1849 |
trapezius |
987 |
987 |
leverage machine |
987 |
5754 |
Repeat for the desired number of repetitions. |
987 |
| 987 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated reverse fly (parallel grip).gif |
lever seated reverse fly (parallel grip) |
1850 |
rhomboids |
987 |
987 |
leverage machine |
987 |
5754 |
Repeat for the desired number of repetitions. |
987 |
| 988 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif |
lever seated row |
1851 |
biceps |
988 |
988 |
leverage machine |
988 |
5755 |
Adjust the seat height and footrests to a comfortable position. |
988 |
| 988 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif |
lever seated row |
1852 |
forearms |
988 |
988 |
leverage machine |
988 |
5755 |
Adjust the seat height and footrests to a comfortable position. |
988 |
| 988 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif |
lever seated row |
1851 |
biceps |
988 |
988 |
leverage machine |
988 |
5756 |
Sit on the machine with your chest against the pad and your feet on the footrests. |
988 |
| 988 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif |
lever seated row |
1852 |
forearms |
988 |
988 |
leverage machine |
988 |
5756 |
Sit on the machine with your chest against the pad and your feet on the footrests. |
988 |
| 988 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif |
lever seated row |
1851 |
biceps |
988 |
988 |
leverage machine |
988 |
5757 |
Grasp the handles with an overhand grip, shoulder-width apart. |
988 |
| 988 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif |
lever seated row |
1852 |
forearms |
988 |
988 |
leverage machine |
988 |
5757 |
Grasp the handles with an overhand grip, shoulder-width apart. |
988 |
| 988 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif |
lever seated row |
1851 |
biceps |
988 |
988 |
leverage machine |
988 |
5758 |
Keep your back straight and your core engaged. |
988 |
| 988 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif |
lever seated row |
1852 |
forearms |
988 |
988 |
leverage machine |
988 |
5758 |
Keep your back straight and your core engaged. |
988 |
| 988 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif |
lever seated row |
1851 |
biceps |
988 |
988 |
leverage machine |
988 |
5759 |
Pull the handles towards your body, squeezing your shoulder blades together. |
988 |
| 988 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif |
lever seated row |
1852 |
forearms |
988 |
988 |
leverage machine |
988 |
5759 |
Pull the handles towards your body, squeezing your shoulder blades together. |
988 |
| 988 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif |
lever seated row |
1851 |
biceps |
988 |
988 |
leverage machine |
988 |
5760 |
Pause for a moment at the peak of the movement. |
988 |
| 988 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif |
lever seated row |
1852 |
forearms |
988 |
988 |
leverage machine |
988 |
5760 |
Pause for a moment at the peak of the movement. |
988 |
| 988 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif |
lever seated row |
1851 |
biceps |
988 |
988 |
leverage machine |
988 |
5761 |
Slowly release the handles and return to the starting position. |
988 |
| 988 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif |
lever seated row |
1852 |
forearms |
988 |
988 |
leverage machine |
988 |
5761 |
Slowly release the handles and return to the starting position. |
988 |
| 988 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif |
lever seated row |
1851 |
biceps |
988 |
988 |
leverage machine |
988 |
5762 |
Repeat for the desired number of repetitions. |
988 |
| 988 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated row.gif |
lever seated row |
1852 |
forearms |
988 |
988 |
leverage machine |
988 |
5762 |
Repeat for the desired number of repetitions. |
988 |
| 989 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif |
lever seated squat calf raise on leg press machine |
1854 |
hamstrings |
989 |
989 |
leverage machine |
989 |
5763 |
Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the footplate. |
989 |
| 989 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif |
lever seated squat calf raise on leg press machine |
1855 |
glutes |
989 |
989 |
leverage machine |
989 |
5763 |
Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the footplate. |
989 |
| 989 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif |
lever seated squat calf raise on leg press machine |
1853 |
quadriceps |
989 |
989 |
leverage machine |
989 |
5763 |
Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the footplate. |
989 |
| 989 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif |
lever seated squat calf raise on leg press machine |
1854 |
hamstrings |
989 |
989 |
leverage machine |
989 |
5764 |
Sit on the machine with your back against the backrest and your feet flat on the footplate, shoulder-width apart. |
989 |
| 989 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif |
lever seated squat calf raise on leg press machine |
1855 |
glutes |
989 |
989 |
leverage machine |
989 |
5764 |
Sit on the machine with your back against the backrest and your feet flat on the footplate, shoulder-width apart. |
989 |
| 989 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif |
lever seated squat calf raise on leg press machine |
1853 |
quadriceps |
989 |
989 |
leverage machine |
989 |
5764 |
Sit on the machine with your back against the backrest and your feet flat on the footplate, shoulder-width apart. |
989 |
| 989 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif |
lever seated squat calf raise on leg press machine |
1854 |
hamstrings |
989 |
989 |
leverage machine |
989 |
5765 |
Place your toes and the balls of your feet on the footplate, keeping your heels off the edge. |
989 |
| 989 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif |
lever seated squat calf raise on leg press machine |
1855 |
glutes |
989 |
989 |
leverage machine |
989 |
5765 |
Place your toes and the balls of your feet on the footplate, keeping your heels off the edge. |
989 |
| 989 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif |
lever seated squat calf raise on leg press machine |
1853 |
quadriceps |
989 |
989 |
leverage machine |
989 |
5765 |
Place your toes and the balls of your feet on the footplate, keeping your heels off the edge. |
989 |
| 989 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif |
lever seated squat calf raise on leg press machine |
1854 |
hamstrings |
989 |
989 |
leverage machine |
989 |
5766 |
Release the safety handles and push the footplate away from you by extending your knees. |
989 |
| 989 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif |
lever seated squat calf raise on leg press machine |
1855 |
glutes |
989 |
989 |
leverage machine |
989 |
5766 |
Release the safety handles and push the footplate away from you by extending your knees. |
989 |
| 989 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif |
lever seated squat calf raise on leg press machine |
1853 |
quadriceps |
989 |
989 |
leverage machine |
989 |
5766 |
Release the safety handles and push the footplate away from you by extending your knees. |
989 |
| 989 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif |
lever seated squat calf raise on leg press machine |
1854 |
hamstrings |
989 |
989 |
leverage machine |
989 |
5767 |
Once your knees are fully extended, slowly lower your heels by flexing your calves. |
989 |
| 989 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif |
lever seated squat calf raise on leg press machine |
1855 |
glutes |
989 |
989 |
leverage machine |
989 |
5767 |
Once your knees are fully extended, slowly lower your heels by flexing your calves. |
989 |
| 989 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif |
lever seated squat calf raise on leg press machine |
1853 |
quadriceps |
989 |
989 |
leverage machine |
989 |
5767 |
Once your knees are fully extended, slowly lower your heels by flexing your calves. |
989 |
| 989 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif |
lever seated squat calf raise on leg press machine |
1854 |
hamstrings |
989 |
989 |
leverage machine |
989 |
5768 |
Pause for a moment at the bottom, then push the footplate back up by extending your calves. |
989 |
| 989 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif |
lever seated squat calf raise on leg press machine |
1855 |
glutes |
989 |
989 |
leverage machine |
989 |
5768 |
Pause for a moment at the bottom, then push the footplate back up by extending your calves. |
989 |
| 989 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif |
lever seated squat calf raise on leg press machine |
1853 |
quadriceps |
989 |
989 |
leverage machine |
989 |
5768 |
Pause for a moment at the bottom, then push the footplate back up by extending your calves. |
989 |
| 989 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif |
lever seated squat calf raise on leg press machine |
1854 |
hamstrings |
989 |
989 |
leverage machine |
989 |
5769 |
Repeat for the desired number of repetitions. |
989 |
| 989 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif |
lever seated squat calf raise on leg press machine |
1855 |
glutes |
989 |
989 |
leverage machine |
989 |
5769 |
Repeat for the desired number of repetitions. |
989 |
| 989 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever seated squat calf raise on leg press machine.gif |
lever seated squat calf raise on leg press machine |
1853 |
quadriceps |
989 |
989 |
leverage machine |
989 |
5769 |
Repeat for the desired number of repetitions. |
989 |
| 990 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press.gif |
lever shoulder press |
1857 |
chest |
990 |
990 |
leverage machine |
990 |
5770 |
Adjust the seat height and position yourself on the machine with your back against the backrest. |
990 |
| 990 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press.gif |
lever shoulder press |
1856 |
triceps |
990 |
990 |
leverage machine |
990 |
5770 |
Adjust the seat height and position yourself on the machine with your back against the backrest. |
990 |
| 990 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press.gif |
lever shoulder press |
1857 |
chest |
990 |
990 |
leverage machine |
990 |
5771 |
Grasp the handles with an overhand grip and position your hands at shoulder level. |
990 |
| 990 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press.gif |
lever shoulder press |
1856 |
triceps |
990 |
990 |
leverage machine |
990 |
5771 |
Grasp the handles with an overhand grip and position your hands at shoulder level. |
990 |
| 990 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press.gif |
lever shoulder press |
1857 |
chest |
990 |
990 |
leverage machine |
990 |
5772 |
Push the handles upward until your arms are fully extended, but do not lock your elbows. |
990 |
| 990 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press.gif |
lever shoulder press |
1856 |
triceps |
990 |
990 |
leverage machine |
990 |
5772 |
Push the handles upward until your arms are fully extended, but do not lock your elbows. |
990 |
| 990 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press.gif |
lever shoulder press |
1857 |
chest |
990 |
990 |
leverage machine |
990 |
5773 |
Pause for a moment at the top, then slowly lower the handles back down to the starting position. |
990 |
| 990 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press.gif |
lever shoulder press |
1856 |
triceps |
990 |
990 |
leverage machine |
990 |
5773 |
Pause for a moment at the top, then slowly lower the handles back down to the starting position. |
990 |
| 990 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press.gif |
lever shoulder press |
1857 |
chest |
990 |
990 |
leverage machine |
990 |
5774 |
Repeat for the desired number of repetitions. |
990 |
| 990 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press.gif |
lever shoulder press |
1856 |
triceps |
990 |
990 |
leverage machine |
990 |
5774 |
Repeat for the desired number of repetitions. |
990 |
| 991 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif |
lever shoulder press v. 2 |
1858 |
triceps |
991 |
991 |
leverage machine |
991 |
5775 |
Adjust the seat height and backrest of the leverage machine to a comfortable position. |
991 |
| 991 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif |
lever shoulder press v. 2 |
1859 |
chest |
991 |
991 |
leverage machine |
991 |
5775 |
Adjust the seat height and backrest of the leverage machine to a comfortable position. |
991 |
| 991 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif |
lever shoulder press v. 2 |
1858 |
triceps |
991 |
991 |
leverage machine |
991 |
5776 |
Sit on the machine with your back against the backrest and your feet flat on the floor. |
991 |
| 991 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif |
lever shoulder press v. 2 |
1859 |
chest |
991 |
991 |
leverage machine |
991 |
5776 |
Sit on the machine with your back against the backrest and your feet flat on the floor. |
991 |
| 991 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif |
lever shoulder press v. 2 |
1858 |
triceps |
991 |
991 |
leverage machine |
991 |
5777 |
Grasp the handles of the machine with an overhand grip, slightly wider than shoulder-width apart. |
991 |
| 991 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif |
lever shoulder press v. 2 |
1859 |
chest |
991 |
991 |
leverage machine |
991 |
5777 |
Grasp the handles of the machine with an overhand grip, slightly wider than shoulder-width apart. |
991 |
| 991 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif |
lever shoulder press v. 2 |
1858 |
triceps |
991 |
991 |
leverage machine |
991 |
5778 |
Push the handles upward and forward until your arms are fully extended, but not locked. |
991 |
| 991 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif |
lever shoulder press v. 2 |
1859 |
chest |
991 |
991 |
leverage machine |
991 |
5778 |
Push the handles upward and forward until your arms are fully extended, but not locked. |
991 |
| 991 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif |
lever shoulder press v. 2 |
1858 |
triceps |
991 |
991 |
leverage machine |
991 |
5779 |
Pause for a moment at the top, then slowly lower the handles back down to the starting position. |
991 |
| 991 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif |
lever shoulder press v. 2 |
1859 |
chest |
991 |
991 |
leverage machine |
991 |
5779 |
Pause for a moment at the top, then slowly lower the handles back down to the starting position. |
991 |
| 991 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif |
lever shoulder press v. 2 |
1858 |
triceps |
991 |
991 |
leverage machine |
991 |
5780 |
Repeat for the desired number of repetitions. |
991 |
| 991 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 2.gif |
lever shoulder press v. 2 |
1859 |
chest |
991 |
991 |
leverage machine |
991 |
5780 |
Repeat for the desired number of repetitions. |
991 |
| 992 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif |
lever shoulder press v. 3 |
1860 |
triceps |
992 |
992 |
leverage machine |
992 |
5781 |
Adjust the seat height and backrest of the leverage machine to a comfortable position. |
992 |
| 992 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif |
lever shoulder press v. 3 |
1861 |
chest |
992 |
992 |
leverage machine |
992 |
5781 |
Adjust the seat height and backrest of the leverage machine to a comfortable position. |
992 |
| 992 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif |
lever shoulder press v. 3 |
1860 |
triceps |
992 |
992 |
leverage machine |
992 |
5782 |
Sit on the machine with your back against the backrest and your feet flat on the floor. |
992 |
| 992 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif |
lever shoulder press v. 3 |
1861 |
chest |
992 |
992 |
leverage machine |
992 |
5782 |
Sit on the machine with your back against the backrest and your feet flat on the floor. |
992 |
| 992 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif |
lever shoulder press v. 3 |
1860 |
triceps |
992 |
992 |
leverage machine |
992 |
5783 |
Grasp the handles of the machine with an overhand grip, slightly wider than shoulder-width apart. |
992 |
| 992 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif |
lever shoulder press v. 3 |
1861 |
chest |
992 |
992 |
leverage machine |
992 |
5783 |
Grasp the handles of the machine with an overhand grip, slightly wider than shoulder-width apart. |
992 |
| 992 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif |
lever shoulder press v. 3 |
1860 |
triceps |
992 |
992 |
leverage machine |
992 |
5784 |
Push the handles upward and forward until your arms are fully extended, but not locked. |
992 |
| 992 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif |
lever shoulder press v. 3 |
1861 |
chest |
992 |
992 |
leverage machine |
992 |
5784 |
Push the handles upward and forward until your arms are fully extended, but not locked. |
992 |
| 992 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif |
lever shoulder press v. 3 |
1860 |
triceps |
992 |
992 |
leverage machine |
992 |
5785 |
Pause for a moment at the top, then slowly lower the handles back down to the starting position. |
992 |
| 992 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif |
lever shoulder press v. 3 |
1861 |
chest |
992 |
992 |
leverage machine |
992 |
5785 |
Pause for a moment at the top, then slowly lower the handles back down to the starting position. |
992 |
| 992 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif |
lever shoulder press v. 3 |
1860 |
triceps |
992 |
992 |
leverage machine |
992 |
5786 |
Repeat for the desired number of repetitions. |
992 |
| 992 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shoulder press v. 3.gif |
lever shoulder press v. 3 |
1861 |
chest |
992 |
992 |
leverage machine |
992 |
5786 |
Repeat for the desired number of repetitions. |
992 |
| 993 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shrug.gif |
lever shrug |
1862 |
shoulders |
993 |
993 |
leverage machine |
993 |
5787 |
Adjust the seat height and position yourself on the leverage machine with your back against the pad. |
993 |
| 993 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shrug.gif |
lever shrug |
1862 |
shoulders |
993 |
993 |
leverage machine |
993 |
5788 |
Grasp the handles with an overhand grip and keep your arms straight. |
993 |
| 993 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shrug.gif |
lever shrug |
1862 |
shoulders |
993 |
993 |
leverage machine |
993 |
5789 |
Keeping your back straight, lift your shoulders up towards your ears as high as possible. |
993 |
| 993 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shrug.gif |
lever shrug |
1862 |
shoulders |
993 |
993 |
leverage machine |
993 |
5790 |
Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position. |
993 |
| 993 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever shrug.gif |
lever shrug |
1862 |
shoulders |
993 |
993 |
leverage machine |
993 |
5791 |
Repeat for the desired number of repetitions. |
993 |
| 994 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing calf raise.gif |
lever standing calf raise |
1864 |
ankle stabilizers |
994 |
994 |
leverage machine |
994 |
5792 |
Adjust the machine to your height and stand with your feet shoulder-width apart. |
994 |
| 994 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing calf raise.gif |
lever standing calf raise |
1863 |
soleus |
994 |
994 |
leverage machine |
994 |
5792 |
Adjust the machine to your height and stand with your feet shoulder-width apart. |
994 |
| 994 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing calf raise.gif |
lever standing calf raise |
1864 |
ankle stabilizers |
994 |
994 |
leverage machine |
994 |
5793 |
Place your shoulders under the pads and hold onto the handles for stability. |
994 |
| 994 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing calf raise.gif |
lever standing calf raise |
1863 |
soleus |
994 |
994 |
leverage machine |
994 |
5793 |
Place your shoulders under the pads and hold onto the handles for stability. |
994 |
| 994 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing calf raise.gif |
lever standing calf raise |
1864 |
ankle stabilizers |
994 |
994 |
leverage machine |
994 |
5794 |
Raise your heels as high as possible by extending your ankles. |
994 |
| 994 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing calf raise.gif |
lever standing calf raise |
1863 |
soleus |
994 |
994 |
leverage machine |
994 |
5794 |
Raise your heels as high as possible by extending your ankles. |
994 |
| 994 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing calf raise.gif |
lever standing calf raise |
1864 |
ankle stabilizers |
994 |
994 |
leverage machine |
994 |
5795 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
994 |
| 994 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing calf raise.gif |
lever standing calf raise |
1863 |
soleus |
994 |
994 |
leverage machine |
994 |
5795 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
994 |
| 994 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing calf raise.gif |
lever standing calf raise |
1864 |
ankle stabilizers |
994 |
994 |
leverage machine |
994 |
5796 |
Repeat for the desired number of repetitions. |
994 |
| 994 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing calf raise.gif |
lever standing calf raise |
1863 |
soleus |
994 |
994 |
leverage machine |
994 |
5796 |
Repeat for the desired number of repetitions. |
994 |
| 995 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing chest press.gif |
lever standing chest press |
1866 |
triceps |
995 |
995 |
leverage machine |
995 |
5797 |
Adjust the seat height and position yourself on the machine with your feet flat on the ground. |
995 |
| 995 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing chest press.gif |
lever standing chest press |
1865 |
shoulders |
995 |
995 |
leverage machine |
995 |
5797 |
Adjust the seat height and position yourself on the machine with your feet flat on the ground. |
995 |
| 995 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing chest press.gif |
lever standing chest press |
1866 |
triceps |
995 |
995 |
leverage machine |
995 |
5798 |
Grasp the handles with an overhand grip and position your hands at chest level. |
995 |
| 995 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing chest press.gif |
lever standing chest press |
1865 |
shoulders |
995 |
995 |
leverage machine |
995 |
5798 |
Grasp the handles with an overhand grip and position your hands at chest level. |
995 |
| 995 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing chest press.gif |
lever standing chest press |
1866 |
triceps |
995 |
995 |
leverage machine |
995 |
5799 |
Push the handles forward until your arms are fully extended, keeping your elbows slightly bent. |
995 |
| 995 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing chest press.gif |
lever standing chest press |
1865 |
shoulders |
995 |
995 |
leverage machine |
995 |
5799 |
Push the handles forward until your arms are fully extended, keeping your elbows slightly bent. |
995 |
| 995 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing chest press.gif |
lever standing chest press |
1866 |
triceps |
995 |
995 |
leverage machine |
995 |
5800 |
Pause for a moment, then slowly bring the handles back towards your chest, maintaining control throughout the movement. |
995 |
| 995 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing chest press.gif |
lever standing chest press |
1865 |
shoulders |
995 |
995 |
leverage machine |
995 |
5800 |
Pause for a moment, then slowly bring the handles back towards your chest, maintaining control throughout the movement. |
995 |
| 995 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing chest press.gif |
lever standing chest press |
1866 |
triceps |
995 |
995 |
leverage machine |
995 |
5801 |
Repeat for the desired number of repetitions. |
995 |
| 995 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever standing chest press.gif |
lever standing chest press |
1865 |
shoulders |
995 |
995 |
leverage machine |
995 |
5801 |
Repeat for the desired number of repetitions. |
995 |
| 996 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif |
lever t bar row |
1867 |
biceps |
996 |
996 |
leverage machine |
996 |
5802 |
Adjust the seat height and footplate position to ensure proper alignment. |
996 |
| 996 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif |
lever t bar row |
1868 |
forearms |
996 |
996 |
leverage machine |
996 |
5802 |
Adjust the seat height and footplate position to ensure proper alignment. |
996 |
| 996 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif |
lever t bar row |
1867 |
biceps |
996 |
996 |
leverage machine |
996 |
5803 |
Sit on the machine with your chest against the pad and your feet flat on the footplate. |
996 |
| 996 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif |
lever t bar row |
1868 |
forearms |
996 |
996 |
leverage machine |
996 |
5803 |
Sit on the machine with your chest against the pad and your feet flat on the footplate. |
996 |
| 996 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif |
lever t bar row |
1867 |
biceps |
996 |
996 |
leverage machine |
996 |
5804 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
996 |
| 996 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif |
lever t bar row |
1868 |
forearms |
996 |
996 |
leverage machine |
996 |
5804 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
996 |
| 996 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif |
lever t bar row |
1867 |
biceps |
996 |
996 |
leverage machine |
996 |
5805 |
Keep your back straight and engage your core. |
996 |
| 996 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif |
lever t bar row |
1868 |
forearms |
996 |
996 |
leverage machine |
996 |
5805 |
Keep your back straight and engage your core. |
996 |
| 996 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif |
lever t bar row |
1867 |
biceps |
996 |
996 |
leverage machine |
996 |
5806 |
Pull the handles towards your torso, squeezing your shoulder blades together. |
996 |
| 996 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif |
lever t bar row |
1868 |
forearms |
996 |
996 |
leverage machine |
996 |
5806 |
Pull the handles towards your torso, squeezing your shoulder blades together. |
996 |
| 996 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif |
lever t bar row |
1867 |
biceps |
996 |
996 |
leverage machine |
996 |
5807 |
Pause for a moment at the peak contraction, then slowly release the handles back to the starting position. |
996 |
| 996 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif |
lever t bar row |
1868 |
forearms |
996 |
996 |
leverage machine |
996 |
5807 |
Pause for a moment at the peak contraction, then slowly release the handles back to the starting position. |
996 |
| 996 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif |
lever t bar row |
1867 |
biceps |
996 |
996 |
leverage machine |
996 |
5808 |
Repeat for the desired number of repetitions. |
996 |
| 996 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t bar row.gif |
lever t bar row |
1868 |
forearms |
996 |
996 |
leverage machine |
996 |
5808 |
Repeat for the desired number of repetitions. |
996 |
| 997 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif |
lever t-bar reverse grip row |
1869 |
biceps |
997 |
997 |
leverage machine |
997 |
5809 |
Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor. |
997 |
| 997 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif |
lever t-bar reverse grip row |
1870 |
forearms |
997 |
997 |
leverage machine |
997 |
5809 |
Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor. |
997 |
| 997 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif |
lever t-bar reverse grip row |
1869 |
biceps |
997 |
997 |
leverage machine |
997 |
5810 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
997 |
| 997 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif |
lever t-bar reverse grip row |
1870 |
forearms |
997 |
997 |
leverage machine |
997 |
5810 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
997 |
| 997 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif |
lever t-bar reverse grip row |
1869 |
biceps |
997 |
997 |
leverage machine |
997 |
5811 |
Keep your back straight and engage your core. |
997 |
| 997 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif |
lever t-bar reverse grip row |
1870 |
forearms |
997 |
997 |
leverage machine |
997 |
5811 |
Keep your back straight and engage your core. |
997 |
| 997 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif |
lever t-bar reverse grip row |
1869 |
biceps |
997 |
997 |
leverage machine |
997 |
5812 |
Pull the handles towards your chest, squeezing your shoulder blades together. |
997 |
| 997 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif |
lever t-bar reverse grip row |
1870 |
forearms |
997 |
997 |
leverage machine |
997 |
5812 |
Pull the handles towards your chest, squeezing your shoulder blades together. |
997 |
| 997 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif |
lever t-bar reverse grip row |
1869 |
biceps |
997 |
997 |
leverage machine |
997 |
5813 |
Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position. |
997 |
| 997 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif |
lever t-bar reverse grip row |
1870 |
forearms |
997 |
997 |
leverage machine |
997 |
5813 |
Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position. |
997 |
| 997 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif |
lever t-bar reverse grip row |
1869 |
biceps |
997 |
997 |
leverage machine |
997 |
5814 |
Repeat for the desired number of repetitions. |
997 |
| 997 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever t-bar reverse grip row.gif |
lever t-bar reverse grip row |
1870 |
forearms |
997 |
997 |
leverage machine |
997 |
5814 |
Repeat for the desired number of repetitions. |
997 |
| 998 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever triceps extension.gif |
lever triceps extension |
1871 |
shoulders |
998 |
998 |
leverage machine |
998 |
5815 |
Adjust the seat height and position yourself on the machine with your back against the pad. |
998 |
| 998 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever triceps extension.gif |
lever triceps extension |
1871 |
shoulders |
998 |
998 |
leverage machine |
998 |
5816 |
Grasp the handles with an overhand grip and fully extend your arms in front of you. |
998 |
| 998 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever triceps extension.gif |
lever triceps extension |
1871 |
shoulders |
998 |
998 |
leverage machine |
998 |
5817 |
Keeping your upper arms stationary, slowly lower the handles towards your forehead by bending your elbows. |
998 |
| 998 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever triceps extension.gif |
lever triceps extension |
1871 |
shoulders |
998 |
998 |
leverage machine |
998 |
5818 |
Pause for a moment at the bottom, then push the handles back up to the starting position by extending your arms. |
998 |
| 998 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever triceps extension.gif |
lever triceps extension |
1871 |
shoulders |
998 |
998 |
leverage machine |
998 |
5819 |
Repeat for the desired number of repetitions. |
998 |
| 999 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever unilateral row.gif |
lever unilateral row |
1872 |
biceps |
999 |
999 |
leverage machine |
999 |
5820 |
Adjust the seat height and position yourself facing the machine. |
999 |
| 999 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever unilateral row.gif |
lever unilateral row |
1873 |
forearms |
999 |
999 |
leverage machine |
999 |
5820 |
Adjust the seat height and position yourself facing the machine. |
999 |
| 999 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever unilateral row.gif |
lever unilateral row |
1872 |
biceps |
999 |
999 |
leverage machine |
999 |
5821 |
Grasp the handles with an overhand grip and keep your back straight. |
999 |
| 999 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever unilateral row.gif |
lever unilateral row |
1873 |
forearms |
999 |
999 |
leverage machine |
999 |
5821 |
Grasp the handles with an overhand grip and keep your back straight. |
999 |
| 999 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever unilateral row.gif |
lever unilateral row |
1872 |
biceps |
999 |
999 |
leverage machine |
999 |
5822 |
Pull the handles towards your body, squeezing your shoulder blades together. |
999 |
| 999 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever unilateral row.gif |
lever unilateral row |
1873 |
forearms |
999 |
999 |
leverage machine |
999 |
5822 |
Pull the handles towards your body, squeezing your shoulder blades together. |
999 |
| 999 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever unilateral row.gif |
lever unilateral row |
1872 |
biceps |
999 |
999 |
leverage machine |
999 |
5823 |
Pause for a moment at the peak of the movement, then slowly release and extend your arms back to the starting position. |
999 |
| 999 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever unilateral row.gif |
lever unilateral row |
1873 |
forearms |
999 |
999 |
leverage machine |
999 |
5823 |
Pause for a moment at the peak of the movement, then slowly release and extend your arms back to the starting position. |
999 |
| 999 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever unilateral row.gif |
lever unilateral row |
1872 |
biceps |
999 |
999 |
leverage machine |
999 |
5824 |
Repeat for the desired number of repetitions. |
999 |
| 999 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lever unilateral row.gif |
lever unilateral row |
1873 |
forearms |
999 |
999 |
leverage machine |
999 |
5824 |
Repeat for the desired number of repetitions. |
999 |
| 1000 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif |
london bridge |
1875 |
biceps |
1000 |
1000 |
rope |
1000 |
5825 |
Attach the rope to a high anchor point. |
1000 |
| 1000 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif |
london bridge |
1876 |
forearms |
1000 |
1000 |
rope |
1000 |
5825 |
Attach the rope to a high anchor point. |
1000 |
| 1000 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif |
london bridge |
1874 |
shoulders |
1000 |
1000 |
rope |
1000 |
5825 |
Attach the rope to a high anchor point. |
1000 |
| 1000 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif |
london bridge |
1875 |
biceps |
1000 |
1000 |
rope |
1000 |
5826 |
Stand facing away from the anchor point with your feet shoulder-width apart. |
1000 |
| 1000 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif |
london bridge |
1876 |
forearms |
1000 |
1000 |
rope |
1000 |
5826 |
Stand facing away from the anchor point with your feet shoulder-width apart. |
1000 |
| 1000 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif |
london bridge |
1874 |
shoulders |
1000 |
1000 |
rope |
1000 |
5826 |
Stand facing away from the anchor point with your feet shoulder-width apart. |
1000 |
| 1000 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif |
london bridge |
1875 |
biceps |
1000 |
1000 |
rope |
1000 |
5827 |
Grasp the rope with an overhand grip, palms facing down. |
1000 |
| 1000 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif |
london bridge |
1876 |
forearms |
1000 |
1000 |
rope |
1000 |
5827 |
Grasp the rope with an overhand grip, palms facing down. |
1000 |
| 1000 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif |
london bridge |
1874 |
shoulders |
1000 |
1000 |
rope |
1000 |
5827 |
Grasp the rope with an overhand grip, palms facing down. |
1000 |
| 1000 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif |
london bridge |
1875 |
biceps |
1000 |
1000 |
rope |
1000 |
5828 |
Lean forward slightly, keeping your back straight and core engaged. |
1000 |
| 1000 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif |
london bridge |
1876 |
forearms |
1000 |
1000 |
rope |
1000 |
5828 |
Lean forward slightly, keeping your back straight and core engaged. |
1000 |
| 1000 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif |
london bridge |
1874 |
shoulders |
1000 |
1000 |
rope |
1000 |
5828 |
Lean forward slightly, keeping your back straight and core engaged. |
1000 |
| 1000 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif |
london bridge |
1875 |
biceps |
1000 |
1000 |
rope |
1000 |
5829 |
Pull the rope towards your body, squeezing your shoulder blades together. |
1000 |
| 1000 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif |
london bridge |
1876 |
forearms |
1000 |
1000 |
rope |
1000 |
5829 |
Pull the rope towards your body, squeezing your shoulder blades together. |
1000 |
| 1000 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif |
london bridge |
1874 |
shoulders |
1000 |
1000 |
rope |
1000 |
5829 |
Pull the rope towards your body, squeezing your shoulder blades together. |
1000 |
| 1000 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif |
london bridge |
1875 |
biceps |
1000 |
1000 |
rope |
1000 |
5830 |
Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position. |
1000 |
| 1000 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif |
london bridge |
1876 |
forearms |
1000 |
1000 |
rope |
1000 |
5830 |
Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position. |
1000 |
| 1000 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif |
london bridge |
1874 |
shoulders |
1000 |
1000 |
rope |
1000 |
5830 |
Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position. |
1000 |
| 1000 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif |
london bridge |
1875 |
biceps |
1000 |
1000 |
rope |
1000 |
5831 |
Repeat for the desired number of repetitions. |
1000 |
| 1000 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif |
london bridge |
1876 |
forearms |
1000 |
1000 |
rope |
1000 |
5831 |
Repeat for the desired number of repetitions. |
1000 |
| 1000 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\london bridge.gif |
london bridge |
1874 |
shoulders |
1000 |
1000 |
rope |
1000 |
5831 |
Repeat for the desired number of repetitions. |
1000 |
| 1001 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif |
low glute bridge on floor |
1878 |
core |
1001 |
1001 |
body weight |
1001 |
5832 |
Lie flat on your back with your knees bent and feet flat on the ground. |
1001 |
| 1001 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif |
low glute bridge on floor |
1877 |
hamstrings |
1001 |
1001 |
body weight |
1001 |
5832 |
Lie flat on your back with your knees bent and feet flat on the ground. |
1001 |
| 1001 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif |
low glute bridge on floor |
1878 |
core |
1001 |
1001 |
body weight |
1001 |
5833 |
Place your arms by your sides, palms facing down. |
1001 |
| 1001 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif |
low glute bridge on floor |
1877 |
hamstrings |
1001 |
1001 |
body weight |
1001 |
5833 |
Place your arms by your sides, palms facing down. |
1001 |
| 1001 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif |
low glute bridge on floor |
1878 |
core |
1001 |
1001 |
body weight |
1001 |
5834 |
Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders. |
1001 |
| 1001 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif |
low glute bridge on floor |
1877 |
hamstrings |
1001 |
1001 |
body weight |
1001 |
5834 |
Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders. |
1001 |
| 1001 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif |
low glute bridge on floor |
1878 |
core |
1001 |
1001 |
body weight |
1001 |
5835 |
Pause for a moment at the top, squeezing your glutes. |
1001 |
| 1001 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif |
low glute bridge on floor |
1877 |
hamstrings |
1001 |
1001 |
body weight |
1001 |
5835 |
Pause for a moment at the top, squeezing your glutes. |
1001 |
| 1001 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif |
low glute bridge on floor |
1878 |
core |
1001 |
1001 |
body weight |
1001 |
5836 |
Slowly lower your hips back down to the starting position. |
1001 |
| 1001 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif |
low glute bridge on floor |
1877 |
hamstrings |
1001 |
1001 |
body weight |
1001 |
5836 |
Slowly lower your hips back down to the starting position. |
1001 |
| 1001 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif |
low glute bridge on floor |
1878 |
core |
1001 |
1001 |
body weight |
1001 |
5837 |
Repeat for the desired number of repetitions. |
1001 |
| 1001 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\low glute bridge on floor.gif |
low glute bridge on floor |
1877 |
hamstrings |
1001 |
1001 |
body weight |
1001 |
5837 |
Repeat for the desired number of repetitions. |
1001 |
| 1002 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lower back curl.gif |
lower back curl |
1879 |
glutes |
1002 |
1002 |
body weight |
1002 |
5838 |
Lie flat on your stomach with your legs extended and your arms by your sides. |
1002 |
| 1002 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lower back curl.gif |
lower back curl |
1880 |
hamstrings |
1002 |
1002 |
body weight |
1002 |
5838 |
Lie flat on your stomach with your legs extended and your arms by your sides. |
1002 |
| 1002 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lower back curl.gif |
lower back curl |
1879 |
glutes |
1002 |
1002 |
body weight |
1002 |
5839 |
Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards. |
1002 |
| 1002 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lower back curl.gif |
lower back curl |
1880 |
hamstrings |
1002 |
1002 |
body weight |
1002 |
5839 |
Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards. |
1002 |
| 1002 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lower back curl.gif |
lower back curl |
1879 |
glutes |
1002 |
1002 |
body weight |
1002 |
5840 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
1002 |
| 1002 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lower back curl.gif |
lower back curl |
1880 |
hamstrings |
1002 |
1002 |
body weight |
1002 |
5840 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
1002 |
| 1002 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lower back curl.gif |
lower back curl |
1879 |
glutes |
1002 |
1002 |
body weight |
1002 |
5841 |
Repeat for the desired number of repetitions. |
1002 |
| 1002 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\lower back curl.gif |
lower back curl |
1880 |
hamstrings |
1002 |
1002 |
body weight |
1002 |
5841 |
Repeat for the desired number of repetitions. |
1002 |
| 1003 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif |
lunge with jump |
1881 |
quadriceps |
1003 |
1003 |
body weight |
1003 |
5842 |
Start by standing with your feet shoulder-width apart. |
1003 |
| 1003 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif |
lunge with jump |
1882 |
hamstrings |
1003 |
1003 |
body weight |
1003 |
5842 |
Start by standing with your feet shoulder-width apart. |
1003 |
| 1003 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif |
lunge with jump |
1883 |
calves |
1003 |
1003 |
body weight |
1003 |
5842 |
Start by standing with your feet shoulder-width apart. |
1003 |
| 1003 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif |
lunge with jump |
1881 |
quadriceps |
1003 |
1003 |
body weight |
1003 |
5843 |
Take a step forward with your right foot, lowering your body into a lunge position. |
1003 |
| 1003 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif |
lunge with jump |
1882 |
hamstrings |
1003 |
1003 |
body weight |
1003 |
5843 |
Take a step forward with your right foot, lowering your body into a lunge position. |
1003 |
| 1003 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif |
lunge with jump |
1883 |
calves |
1003 |
1003 |
body weight |
1003 |
5843 |
Take a step forward with your right foot, lowering your body into a lunge position. |
1003 |
| 1003 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif |
lunge with jump |
1881 |
quadriceps |
1003 |
1003 |
body weight |
1003 |
5844 |
Push off with your right foot and jump into the air, switching the position of your feet mid-air. |
1003 |
| 1003 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif |
lunge with jump |
1882 |
hamstrings |
1003 |
1003 |
body weight |
1003 |
5844 |
Push off with your right foot and jump into the air, switching the position of your feet mid-air. |
1003 |
| 1003 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif |
lunge with jump |
1883 |
calves |
1003 |
1003 |
body weight |
1003 |
5844 |
Push off with your right foot and jump into the air, switching the position of your feet mid-air. |
1003 |
| 1003 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif |
lunge with jump |
1881 |
quadriceps |
1003 |
1003 |
body weight |
1003 |
5845 |
Land softly with your left foot forward and immediately lower your body into a lunge position. |
1003 |
| 1003 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif |
lunge with jump |
1882 |
hamstrings |
1003 |
1003 |
body weight |
1003 |
5845 |
Land softly with your left foot forward and immediately lower your body into a lunge position. |
1003 |
| 1003 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif |
lunge with jump |
1883 |
calves |
1003 |
1003 |
body weight |
1003 |
5845 |
Land softly with your left foot forward and immediately lower your body into a lunge position. |
1003 |
| 1003 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif |
lunge with jump |
1881 |
quadriceps |
1003 |
1003 |
body weight |
1003 |
5846 |
Continue alternating between lunges and jumps for the desired number of repetitions. |
1003 |
| 1003 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif |
lunge with jump |
1882 |
hamstrings |
1003 |
1003 |
body weight |
1003 |
5846 |
Continue alternating between lunges and jumps for the desired number of repetitions. |
1003 |
| 1003 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with jump.gif |
lunge with jump |
1883 |
calves |
1003 |
1003 |
body weight |
1003 |
5846 |
Continue alternating between lunges and jumps for the desired number of repetitions. |
1003 |
| 1004 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif |
lunge with twist |
1885 |
glutes |
1004 |
1004 |
body weight |
1004 |
5847 |
Start by standing with your feet shoulder-width apart. |
1004 |
| 1004 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif |
lunge with twist |
1886 |
hamstrings |
1004 |
1004 |
body weight |
1004 |
5847 |
Start by standing with your feet shoulder-width apart. |
1004 |
| 1004 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif |
lunge with twist |
1884 |
quadriceps |
1004 |
1004 |
body weight |
1004 |
5847 |
Start by standing with your feet shoulder-width apart. |
1004 |
| 1004 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif |
lunge with twist |
1885 |
glutes |
1004 |
1004 |
body weight |
1004 |
5848 |
Take a step forward with your right foot, lowering your body into a lunge position. |
1004 |
| 1004 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif |
lunge with twist |
1886 |
hamstrings |
1004 |
1004 |
body weight |
1004 |
5848 |
Take a step forward with your right foot, lowering your body into a lunge position. |
1004 |
| 1004 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif |
lunge with twist |
1884 |
quadriceps |
1004 |
1004 |
body weight |
1004 |
5848 |
Take a step forward with your right foot, lowering your body into a lunge position. |
1004 |
| 1004 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif |
lunge with twist |
1885 |
glutes |
1004 |
1004 |
body weight |
1004 |
5849 |
As you lunge, twist your torso to the right, bringing your left elbow towards your right knee. |
1004 |
| 1004 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif |
lunge with twist |
1886 |
hamstrings |
1004 |
1004 |
body weight |
1004 |
5849 |
As you lunge, twist your torso to the right, bringing your left elbow towards your right knee. |
1004 |
| 1004 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif |
lunge with twist |
1884 |
quadriceps |
1004 |
1004 |
body weight |
1004 |
5849 |
As you lunge, twist your torso to the right, bringing your left elbow towards your right knee. |
1004 |
| 1004 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif |
lunge with twist |
1885 |
glutes |
1004 |
1004 |
body weight |
1004 |
5850 |
Pause for a moment, then return to the starting position. |
1004 |
| 1004 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif |
lunge with twist |
1886 |
hamstrings |
1004 |
1004 |
body weight |
1004 |
5850 |
Pause for a moment, then return to the starting position. |
1004 |
| 1004 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif |
lunge with twist |
1884 |
quadriceps |
1004 |
1004 |
body weight |
1004 |
5850 |
Pause for a moment, then return to the starting position. |
1004 |
| 1004 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif |
lunge with twist |
1885 |
glutes |
1004 |
1004 |
body weight |
1004 |
5851 |
Repeat on the other side, stepping forward with your left foot and twisting your torso to the left. |
1004 |
| 1004 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif |
lunge with twist |
1886 |
hamstrings |
1004 |
1004 |
body weight |
1004 |
5851 |
Repeat on the other side, stepping forward with your left foot and twisting your torso to the left. |
1004 |
| 1004 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif |
lunge with twist |
1884 |
quadriceps |
1004 |
1004 |
body weight |
1004 |
5851 |
Repeat on the other side, stepping forward with your left foot and twisting your torso to the left. |
1004 |
| 1004 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif |
lunge with twist |
1885 |
glutes |
1004 |
1004 |
body weight |
1004 |
5852 |
Continue alternating sides for the desired number of repetitions. |
1004 |
| 1004 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif |
lunge with twist |
1886 |
hamstrings |
1004 |
1004 |
body weight |
1004 |
5852 |
Continue alternating sides for the desired number of repetitions. |
1004 |
| 1004 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lunge with twist.gif |
lunge with twist |
1884 |
quadriceps |
1004 |
1004 |
body weight |
1004 |
5852 |
Continue alternating sides for the desired number of repetitions. |
1004 |
| 1005 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying (side) quads stretch.gif |
lying (side) quads stretch |
1887 |
hamstrings |
1005 |
1005 |
body weight |
1005 |
5853 |
Lie on your side with your legs straight. |
1005 |
| 1005 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying (side) quads stretch.gif |
lying (side) quads stretch |
1887 |
hamstrings |
1005 |
1005 |
body weight |
1005 |
5854 |
Bend your top leg and grab your ankle or foot with your hand. |
1005 |
| 1005 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying (side) quads stretch.gif |
lying (side) quads stretch |
1887 |
hamstrings |
1005 |
1005 |
body weight |
1005 |
5855 |
Gently pull your ankle or foot towards your glutes until you feel a stretch in your quads. |
1005 |
| 1005 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying (side) quads stretch.gif |
lying (side) quads stretch |
1887 |
hamstrings |
1005 |
1005 |
body weight |
1005 |
5856 |
Hold the stretch for 20-30 seconds. |
1005 |
| 1005 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying (side) quads stretch.gif |
lying (side) quads stretch |
1887 |
hamstrings |
1005 |
1005 |
body weight |
1005 |
5857 |
Release the stretch and repeat on the other side. |
1005 |
| 1006 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif |
lying elbow to knee |
1888 |
hip flexors |
1006 |
1006 |
body weight |
1006 |
5858 |
Lie flat on your back with your knees bent and feet flat on the ground. |
1006 |
| 1006 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif |
lying elbow to knee |
1889 |
lower back |
1006 |
1006 |
body weight |
1006 |
5858 |
Lie flat on your back with your knees bent and feet flat on the ground. |
1006 |
| 1006 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif |
lying elbow to knee |
1888 |
hip flexors |
1006 |
1006 |
body weight |
1006 |
5859 |
Place your hands behind your head with your elbows pointing outwards. |
1006 |
| 1006 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif |
lying elbow to knee |
1889 |
lower back |
1006 |
1006 |
body weight |
1006 |
5859 |
Place your hands behind your head with your elbows pointing outwards. |
1006 |
| 1006 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif |
lying elbow to knee |
1888 |
hip flexors |
1006 |
1006 |
body weight |
1006 |
5860 |
Engage your abs and lift your upper body off the ground, bringing your right elbow towards your left knee. |
1006 |
| 1006 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif |
lying elbow to knee |
1889 |
lower back |
1006 |
1006 |
body weight |
1006 |
5860 |
Engage your abs and lift your upper body off the ground, bringing your right elbow towards your left knee. |
1006 |
| 1006 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif |
lying elbow to knee |
1888 |
hip flexors |
1006 |
1006 |
body weight |
1006 |
5861 |
At the same time, extend your right leg straight out and lift it off the ground. |
1006 |
| 1006 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif |
lying elbow to knee |
1889 |
lower back |
1006 |
1006 |
body weight |
1006 |
5861 |
At the same time, extend your right leg straight out and lift it off the ground. |
1006 |
| 1006 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif |
lying elbow to knee |
1888 |
hip flexors |
1006 |
1006 |
body weight |
1006 |
5862 |
Pause for a moment, then return to the starting position. |
1006 |
| 1006 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif |
lying elbow to knee |
1889 |
lower back |
1006 |
1006 |
body weight |
1006 |
5862 |
Pause for a moment, then return to the starting position. |
1006 |
| 1006 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif |
lying elbow to knee |
1888 |
hip flexors |
1006 |
1006 |
body weight |
1006 |
5863 |
Repeat the movement, this time bringing your left elbow towards your right knee and extending your left leg. |
1006 |
| 1006 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif |
lying elbow to knee |
1889 |
lower back |
1006 |
1006 |
body weight |
1006 |
5863 |
Repeat the movement, this time bringing your left elbow towards your right knee and extending your left leg. |
1006 |
| 1006 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif |
lying elbow to knee |
1888 |
hip flexors |
1006 |
1006 |
body weight |
1006 |
5864 |
Continue alternating sides for the desired number of repetitions. |
1006 |
| 1006 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying elbow to knee.gif |
lying elbow to knee |
1889 |
lower back |
1006 |
1006 |
body weight |
1006 |
5864 |
Continue alternating sides for the desired number of repetitions. |
1006 |
| 1007 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying leg raise flat bench.gif |
lying leg raise flat bench |
1890 |
hip flexors |
1007 |
1007 |
body weight |
1007 |
5865 |
Lie flat on a flat bench with your back pressed against it. |
1007 |
| 1007 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying leg raise flat bench.gif |
lying leg raise flat bench |
1890 |
hip flexors |
1007 |
1007 |
body weight |
1007 |
5866 |
Place your hands under your glutes for support. |
1007 |
| 1007 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying leg raise flat bench.gif |
lying leg raise flat bench |
1890 |
hip flexors |
1007 |
1007 |
body weight |
1007 |
5867 |
Keep your legs straight and together, and lift them up towards the ceiling. |
1007 |
| 1007 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying leg raise flat bench.gif |
lying leg raise flat bench |
1890 |
hip flexors |
1007 |
1007 |
body weight |
1007 |
5868 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
1007 |
| 1007 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying leg raise flat bench.gif |
lying leg raise flat bench |
1890 |
hip flexors |
1007 |
1007 |
body weight |
1007 |
5869 |
Repeat for the desired number of repetitions. |
1007 |
| 1008 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying leg-hip raise.gif |
lying leg-hip raise |
1891 |
hip flexors |
1008 |
1008 |
body weight |
1008 |
5870 |
Lie flat on your back with your legs extended and your arms by your sides. |
1008 |
| 1008 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying leg-hip raise.gif |
lying leg-hip raise |
1891 |
hip flexors |
1008 |
1008 |
body weight |
1008 |
5871 |
Place your hands under your glutes for support. |
1008 |
| 1008 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying leg-hip raise.gif |
lying leg-hip raise |
1891 |
hip flexors |
1008 |
1008 |
body weight |
1008 |
5872 |
Engage your core and lift your legs off the ground, raising them towards the ceiling. |
1008 |
| 1008 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying leg-hip raise.gif |
lying leg-hip raise |
1891 |
hip flexors |
1008 |
1008 |
body weight |
1008 |
5873 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
1008 |
| 1008 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\lying leg-hip raise.gif |
lying leg-hip raise |
1891 |
hip flexors |
1008 |
1008 |
body weight |
1008 |
5874 |
Repeat for the desired number of repetitions. |
1008 |
| 1009 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\machine inner chest press.gif |
machine inner chest press |
1892 |
triceps |
1009 |
1009 |
leverage machine |
1009 |
5875 |
Adjust the seat height and position yourself on the machine with your back flat against the pad. |
1009 |
| 1009 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\machine inner chest press.gif |
machine inner chest press |
1893 |
shoulders |
1009 |
1009 |
leverage machine |
1009 |
5875 |
Adjust the seat height and position yourself on the machine with your back flat against the pad. |
1009 |
| 1009 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\machine inner chest press.gif |
machine inner chest press |
1892 |
triceps |
1009 |
1009 |
leverage machine |
1009 |
5876 |
Grasp the handles with an overhand grip and position your elbows at a 90-degree angle. |
1009 |
| 1009 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\machine inner chest press.gif |
machine inner chest press |
1893 |
shoulders |
1009 |
1009 |
leverage machine |
1009 |
5876 |
Grasp the handles with an overhand grip and position your elbows at a 90-degree angle. |
1009 |
| 1009 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\machine inner chest press.gif |
machine inner chest press |
1892 |
triceps |
1009 |
1009 |
leverage machine |
1009 |
5877 |
Push the handles forward until your arms are fully extended, exhaling during the movement. |
1009 |
| 1009 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\machine inner chest press.gif |
machine inner chest press |
1893 |
shoulders |
1009 |
1009 |
leverage machine |
1009 |
5877 |
Push the handles forward until your arms are fully extended, exhaling during the movement. |
1009 |
| 1009 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\machine inner chest press.gif |
machine inner chest press |
1892 |
triceps |
1009 |
1009 |
leverage machine |
1009 |
5878 |
Pause for a moment at the end of the movement, then slowly return to the starting position, inhaling as you do so. |
1009 |
| 1009 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\machine inner chest press.gif |
machine inner chest press |
1893 |
shoulders |
1009 |
1009 |
leverage machine |
1009 |
5878 |
Pause for a moment at the end of the movement, then slowly return to the starting position, inhaling as you do so. |
1009 |
| 1009 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\machine inner chest press.gif |
machine inner chest press |
1892 |
triceps |
1009 |
1009 |
leverage machine |
1009 |
5879 |
Repeat for the desired number of repetitions. |
1009 |
| 1009 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\machine inner chest press.gif |
machine inner chest press |
1893 |
shoulders |
1009 |
1009 |
leverage machine |
1009 |
5879 |
Repeat for the desired number of repetitions. |
1009 |
| 1010 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif |
march sit (wall) |
1895 |
hamstrings |
1010 |
1010 |
body weight |
1010 |
5880 |
Stand with your back against a wall and your feet hip-width apart. |
1010 |
| 1010 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif |
march sit (wall) |
1896 |
calves |
1010 |
1010 |
body weight |
1010 |
5880 |
Stand with your back against a wall and your feet hip-width apart. |
1010 |
| 1010 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif |
march sit (wall) |
1894 |
quadriceps |
1010 |
1010 |
body weight |
1010 |
5880 |
Stand with your back against a wall and your feet hip-width apart. |
1010 |
| 1010 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif |
march sit (wall) |
1895 |
hamstrings |
1010 |
1010 |
body weight |
1010 |
5881 |
Slowly slide your back down the wall until your knees are bent at a 90-degree angle. |
1010 |
| 1010 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif |
march sit (wall) |
1896 |
calves |
1010 |
1010 |
body weight |
1010 |
5881 |
Slowly slide your back down the wall until your knees are bent at a 90-degree angle. |
1010 |
| 1010 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif |
march sit (wall) |
1894 |
quadriceps |
1010 |
1010 |
body weight |
1010 |
5881 |
Slowly slide your back down the wall until your knees are bent at a 90-degree angle. |
1010 |
| 1010 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif |
march sit (wall) |
1895 |
hamstrings |
1010 |
1010 |
body weight |
1010 |
5882 |
Lift your right foot off the ground and bring your knee towards your chest. |
1010 |
| 1010 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif |
march sit (wall) |
1896 |
calves |
1010 |
1010 |
body weight |
1010 |
5882 |
Lift your right foot off the ground and bring your knee towards your chest. |
1010 |
| 1010 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif |
march sit (wall) |
1894 |
quadriceps |
1010 |
1010 |
body weight |
1010 |
5882 |
Lift your right foot off the ground and bring your knee towards your chest. |
1010 |
| 1010 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif |
march sit (wall) |
1895 |
hamstrings |
1010 |
1010 |
body weight |
1010 |
5883 |
Lower your right foot back down and lift your left foot off the ground, bringing your knee towards your chest. |
1010 |
| 1010 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif |
march sit (wall) |
1896 |
calves |
1010 |
1010 |
body weight |
1010 |
5883 |
Lower your right foot back down and lift your left foot off the ground, bringing your knee towards your chest. |
1010 |
| 1010 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif |
march sit (wall) |
1894 |
quadriceps |
1010 |
1010 |
body weight |
1010 |
5883 |
Lower your right foot back down and lift your left foot off the ground, bringing your knee towards your chest. |
1010 |
| 1010 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif |
march sit (wall) |
1895 |
hamstrings |
1010 |
1010 |
body weight |
1010 |
5884 |
Continue alternating between lifting your right and left foot for the desired number of repetitions. |
1010 |
| 1010 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif |
march sit (wall) |
1896 |
calves |
1010 |
1010 |
body weight |
1010 |
5884 |
Continue alternating between lifting your right and left foot for the desired number of repetitions. |
1010 |
| 1010 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\march sit (wall).gif |
march sit (wall) |
1894 |
quadriceps |
1010 |
1010 |
body weight |
1010 |
5884 |
Continue alternating between lifting your right and left foot for the desired number of repetitions. |
1010 |
| 1011 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif |
medicine ball catch and overhead throw |
1898 |
core |
1011 |
1011 |
medicine ball |
1011 |
5885 |
Stand with your feet shoulder-width apart, holding a medicine ball in both hands at chest level. |
1011 |
| 1011 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif |
medicine ball catch and overhead throw |
1897 |
shoulders |
1011 |
1011 |
medicine ball |
1011 |
5885 |
Stand with your feet shoulder-width apart, holding a medicine ball in both hands at chest level. |
1011 |
| 1011 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif |
medicine ball catch and overhead throw |
1898 |
core |
1011 |
1011 |
medicine ball |
1011 |
5886 |
Bend your knees slightly and engage your core. |
1011 |
| 1011 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif |
medicine ball catch and overhead throw |
1897 |
shoulders |
1011 |
1011 |
medicine ball |
1011 |
5886 |
Bend your knees slightly and engage your core. |
1011 |
| 1011 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif |
medicine ball catch and overhead throw |
1898 |
core |
1011 |
1011 |
medicine ball |
1011 |
5887 |
Lower your body into a squat position, keeping your back straight and chest up. |
1011 |
| 1011 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif |
medicine ball catch and overhead throw |
1897 |
shoulders |
1011 |
1011 |
medicine ball |
1011 |
5887 |
Lower your body into a squat position, keeping your back straight and chest up. |
1011 |
| 1011 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif |
medicine ball catch and overhead throw |
1898 |
core |
1011 |
1011 |
medicine ball |
1011 |
5888 |
Explosively extend your hips and legs, while simultaneously throwing the medicine ball overhead. |
1011 |
| 1011 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif |
medicine ball catch and overhead throw |
1897 |
shoulders |
1011 |
1011 |
medicine ball |
1011 |
5888 |
Explosively extend your hips and legs, while simultaneously throwing the medicine ball overhead. |
1011 |
| 1011 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif |
medicine ball catch and overhead throw |
1898 |
core |
1011 |
1011 |
medicine ball |
1011 |
5889 |
Release the ball at the top of the movement and catch it on the way down. |
1011 |
| 1011 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif |
medicine ball catch and overhead throw |
1897 |
shoulders |
1011 |
1011 |
medicine ball |
1011 |
5889 |
Release the ball at the top of the movement and catch it on the way down. |
1011 |
| 1011 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif |
medicine ball catch and overhead throw |
1898 |
core |
1011 |
1011 |
medicine ball |
1011 |
5890 |
Lower your body back into the squat position and repeat for the desired number of repetitions. |
1011 |
| 1011 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball catch and overhead throw.gif |
medicine ball catch and overhead throw |
1897 |
shoulders |
1011 |
1011 |
medicine ball |
1011 |
5890 |
Lower your body back into the squat position and repeat for the desired number of repetitions. |
1011 |
| 1012 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest pass.gif |
medicine ball chest pass |
1899 |
shoulders |
1012 |
1012 |
medicine ball |
1012 |
5891 |
Stand with your feet shoulder-width apart, holding the medicine ball at chest level. |
1012 |
| 1012 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest pass.gif |
medicine ball chest pass |
1900 |
triceps |
1012 |
1012 |
medicine ball |
1012 |
5891 |
Stand with your feet shoulder-width apart, holding the medicine ball at chest level. |
1012 |
| 1012 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest pass.gif |
medicine ball chest pass |
1899 |
shoulders |
1012 |
1012 |
medicine ball |
1012 |
5892 |
Extend your arms forward, pushing the medicine ball away from your chest with force. |
1012 |
| 1012 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest pass.gif |
medicine ball chest pass |
1900 |
triceps |
1012 |
1012 |
medicine ball |
1012 |
5892 |
Extend your arms forward, pushing the medicine ball away from your chest with force. |
1012 |
| 1012 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest pass.gif |
medicine ball chest pass |
1899 |
shoulders |
1012 |
1012 |
medicine ball |
1012 |
5893 |
As you release the ball, follow through with your arms and torso, transferring your weight from your back foot to your front foot. |
1012 |
| 1012 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest pass.gif |
medicine ball chest pass |
1900 |
triceps |
1012 |
1012 |
medicine ball |
1012 |
5893 |
As you release the ball, follow through with your arms and torso, transferring your weight from your back foot to your front foot. |
1012 |
| 1012 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest pass.gif |
medicine ball chest pass |
1899 |
shoulders |
1012 |
1012 |
medicine ball |
1012 |
5894 |
Catch the ball as it rebounds off the wall or partner, and immediately repeat the movement. |
1012 |
| 1012 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest pass.gif |
medicine ball chest pass |
1900 |
triceps |
1012 |
1012 |
medicine ball |
1012 |
5894 |
Catch the ball as it rebounds off the wall or partner, and immediately repeat the movement. |
1012 |
| 1012 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest pass.gif |
medicine ball chest pass |
1899 |
shoulders |
1012 |
1012 |
medicine ball |
1012 |
5895 |
Continue for the desired number of repetitions. |
1012 |
| 1012 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest pass.gif |
medicine ball chest pass |
1900 |
triceps |
1012 |
1012 |
medicine ball |
1012 |
5895 |
Continue for the desired number of repetitions. |
1012 |
| 1013 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push from 3 point stance.gif |
medicine ball chest push from 3 point stance |
1901 |
shoulders |
1013 |
1013 |
medicine ball |
1013 |
5896 |
Start in a 3 point stance with one hand on the medicine ball and the other hand on the ground. |
1013 |
| 1013 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push from 3 point stance.gif |
medicine ball chest push from 3 point stance |
1902 |
triceps |
1013 |
1013 |
medicine ball |
1013 |
5896 |
Start in a 3 point stance with one hand on the medicine ball and the other hand on the ground. |
1013 |
| 1013 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push from 3 point stance.gif |
medicine ball chest push from 3 point stance |
1901 |
shoulders |
1013 |
1013 |
medicine ball |
1013 |
5897 |
Extend your legs and position your body in a straight line. |
1013 |
| 1013 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push from 3 point stance.gif |
medicine ball chest push from 3 point stance |
1902 |
triceps |
1013 |
1013 |
medicine ball |
1013 |
5897 |
Extend your legs and position your body in a straight line. |
1013 |
| 1013 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push from 3 point stance.gif |
medicine ball chest push from 3 point stance |
1901 |
shoulders |
1013 |
1013 |
medicine ball |
1013 |
5898 |
Lower your chest towards the ground while keeping your back straight. |
1013 |
| 1013 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push from 3 point stance.gif |
medicine ball chest push from 3 point stance |
1902 |
triceps |
1013 |
1013 |
medicine ball |
1013 |
5898 |
Lower your chest towards the ground while keeping your back straight. |
1013 |
| 1013 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push from 3 point stance.gif |
medicine ball chest push from 3 point stance |
1901 |
shoulders |
1013 |
1013 |
medicine ball |
1013 |
5899 |
Push the medicine ball away from your body, extending your arm fully. |
1013 |
| 1013 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push from 3 point stance.gif |
medicine ball chest push from 3 point stance |
1902 |
triceps |
1013 |
1013 |
medicine ball |
1013 |
5899 |
Push the medicine ball away from your body, extending your arm fully. |
1013 |
| 1013 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push from 3 point stance.gif |
medicine ball chest push from 3 point stance |
1901 |
shoulders |
1013 |
1013 |
medicine ball |
1013 |
5900 |
Return to the starting position and repeat for the desired number of repetitions. |
1013 |
| 1013 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push from 3 point stance.gif |
medicine ball chest push from 3 point stance |
1902 |
triceps |
1013 |
1013 |
medicine ball |
1013 |
5900 |
Return to the starting position and repeat for the desired number of repetitions. |
1013 |
| 1014 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push multiple response.gif |
medicine ball chest push multiple response |
1903 |
triceps |
1014 |
1014 |
medicine ball |
1014 |
5901 |
Stand with your feet shoulder-width apart, holding a medicine ball at chest level. |
1014 |
| 1014 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push multiple response.gif |
medicine ball chest push multiple response |
1904 |
shoulders |
1014 |
1014 |
medicine ball |
1014 |
5901 |
Stand with your feet shoulder-width apart, holding a medicine ball at chest level. |
1014 |
| 1014 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push multiple response.gif |
medicine ball chest push multiple response |
1903 |
triceps |
1014 |
1014 |
medicine ball |
1014 |
5902 |
Extend your arms forward, pushing the medicine ball away from your chest. |
1014 |
| 1014 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push multiple response.gif |
medicine ball chest push multiple response |
1904 |
shoulders |
1014 |
1014 |
medicine ball |
1014 |
5902 |
Extend your arms forward, pushing the medicine ball away from your chest. |
1014 |
| 1014 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push multiple response.gif |
medicine ball chest push multiple response |
1903 |
triceps |
1014 |
1014 |
medicine ball |
1014 |
5903 |
Pause for a moment, then slowly bring the medicine ball back to your chest. |
1014 |
| 1014 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push multiple response.gif |
medicine ball chest push multiple response |
1904 |
shoulders |
1014 |
1014 |
medicine ball |
1014 |
5903 |
Pause for a moment, then slowly bring the medicine ball back to your chest. |
1014 |
| 1014 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push multiple response.gif |
medicine ball chest push multiple response |
1903 |
triceps |
1014 |
1014 |
medicine ball |
1014 |
5904 |
Repeat for the desired number of repetitions. |
1014 |
| 1014 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push multiple response.gif |
medicine ball chest push multiple response |
1904 |
shoulders |
1014 |
1014 |
medicine ball |
1014 |
5904 |
Repeat for the desired number of repetitions. |
1014 |
| 1015 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push single response.gif |
medicine ball chest push single response |
1906 |
shoulders |
1015 |
1015 |
medicine ball |
1015 |
5905 |
Stand with your feet shoulder-width apart, holding the medicine ball at chest level. |
1015 |
| 1015 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push single response.gif |
medicine ball chest push single response |
1905 |
triceps |
1015 |
1015 |
medicine ball |
1015 |
5905 |
Stand with your feet shoulder-width apart, holding the medicine ball at chest level. |
1015 |
| 1015 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push single response.gif |
medicine ball chest push single response |
1906 |
shoulders |
1015 |
1015 |
medicine ball |
1015 |
5906 |
Extend your arms forward, pushing the medicine ball away from your chest. |
1015 |
| 1015 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push single response.gif |
medicine ball chest push single response |
1905 |
triceps |
1015 |
1015 |
medicine ball |
1015 |
5906 |
Extend your arms forward, pushing the medicine ball away from your chest. |
1015 |
| 1015 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push single response.gif |
medicine ball chest push single response |
1906 |
shoulders |
1015 |
1015 |
medicine ball |
1015 |
5907 |
Pause for a moment, then slowly bring the medicine ball back to your chest. |
1015 |
| 1015 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push single response.gif |
medicine ball chest push single response |
1905 |
triceps |
1015 |
1015 |
medicine ball |
1015 |
5907 |
Pause for a moment, then slowly bring the medicine ball back to your chest. |
1015 |
| 1015 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push single response.gif |
medicine ball chest push single response |
1906 |
shoulders |
1015 |
1015 |
medicine ball |
1015 |
5908 |
Repeat for the desired number of repetitions. |
1015 |
| 1015 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push single response.gif |
medicine ball chest push single response |
1905 |
triceps |
1015 |
1015 |
medicine ball |
1015 |
5908 |
Repeat for the desired number of repetitions. |
1015 |
| 1016 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif |
medicine ball chest push with run release |
1908 |
shoulders |
1016 |
1016 |
medicine ball |
1016 |
5909 |
Stand with your feet shoulder-width apart, holding a medicine ball at chest level. |
1016 |
| 1016 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif |
medicine ball chest push with run release |
1909 |
core |
1016 |
1016 |
medicine ball |
1016 |
5909 |
Stand with your feet shoulder-width apart, holding a medicine ball at chest level. |
1016 |
| 1016 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif |
medicine ball chest push with run release |
1907 |
triceps |
1016 |
1016 |
medicine ball |
1016 |
5909 |
Stand with your feet shoulder-width apart, holding a medicine ball at chest level. |
1016 |
| 1016 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif |
medicine ball chest push with run release |
1908 |
shoulders |
1016 |
1016 |
medicine ball |
1016 |
5910 |
Step forward with your right foot and simultaneously push the medicine ball forward, extending your arms fully. |
1016 |
| 1016 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif |
medicine ball chest push with run release |
1909 |
core |
1016 |
1016 |
medicine ball |
1016 |
5910 |
Step forward with your right foot and simultaneously push the medicine ball forward, extending your arms fully. |
1016 |
| 1016 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif |
medicine ball chest push with run release |
1907 |
triceps |
1016 |
1016 |
medicine ball |
1016 |
5910 |
Step forward with your right foot and simultaneously push the medicine ball forward, extending your arms fully. |
1016 |
| 1016 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif |
medicine ball chest push with run release |
1908 |
shoulders |
1016 |
1016 |
medicine ball |
1016 |
5911 |
As you push the ball forward, release it and let it roll forward. |
1016 |
| 1016 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif |
medicine ball chest push with run release |
1909 |
core |
1016 |
1016 |
medicine ball |
1016 |
5911 |
As you push the ball forward, release it and let it roll forward. |
1016 |
| 1016 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif |
medicine ball chest push with run release |
1907 |
triceps |
1016 |
1016 |
medicine ball |
1016 |
5911 |
As you push the ball forward, release it and let it roll forward. |
1016 |
| 1016 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif |
medicine ball chest push with run release |
1908 |
shoulders |
1016 |
1016 |
medicine ball |
1016 |
5912 |
Quickly run forward and catch the ball before it hits the ground. |
1016 |
| 1016 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif |
medicine ball chest push with run release |
1909 |
core |
1016 |
1016 |
medicine ball |
1016 |
5912 |
Quickly run forward and catch the ball before it hits the ground. |
1016 |
| 1016 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif |
medicine ball chest push with run release |
1907 |
triceps |
1016 |
1016 |
medicine ball |
1016 |
5912 |
Quickly run forward and catch the ball before it hits the ground. |
1016 |
| 1016 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif |
medicine ball chest push with run release |
1908 |
shoulders |
1016 |
1016 |
medicine ball |
1016 |
5913 |
Once you catch the ball, bring it back to your chest and repeat the movement with your left foot forward. |
1016 |
| 1016 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif |
medicine ball chest push with run release |
1909 |
core |
1016 |
1016 |
medicine ball |
1016 |
5913 |
Once you catch the ball, bring it back to your chest and repeat the movement with your left foot forward. |
1016 |
| 1016 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif |
medicine ball chest push with run release |
1907 |
triceps |
1016 |
1016 |
medicine ball |
1016 |
5913 |
Once you catch the ball, bring it back to your chest and repeat the movement with your left foot forward. |
1016 |
| 1016 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif |
medicine ball chest push with run release |
1908 |
shoulders |
1016 |
1016 |
medicine ball |
1016 |
5914 |
Continue alternating legs and repeating the exercise for the desired number of repetitions. |
1016 |
| 1016 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif |
medicine ball chest push with run release |
1909 |
core |
1016 |
1016 |
medicine ball |
1016 |
5914 |
Continue alternating legs and repeating the exercise for the desired number of repetitions. |
1016 |
| 1016 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball chest push with run release.gif |
medicine ball chest push with run release |
1907 |
triceps |
1016 |
1016 |
medicine ball |
1016 |
5914 |
Continue alternating legs and repeating the exercise for the desired number of repetitions. |
1016 |
| 1017 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball close grip push up.gif |
medicine ball close grip push up |
1911 |
shoulders |
1017 |
1017 |
medicine ball |
1017 |
5915 |
Start in a high plank position with your hands on the medicine ball, shoulder-width apart. |
1017 |
| 1017 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball close grip push up.gif |
medicine ball close grip push up |
1910 |
chest |
1017 |
1017 |
medicine ball |
1017 |
5915 |
Start in a high plank position with your hands on the medicine ball, shoulder-width apart. |
1017 |
| 1017 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball close grip push up.gif |
medicine ball close grip push up |
1911 |
shoulders |
1017 |
1017 |
medicine ball |
1017 |
5916 |
Lower your body towards the ground by bending your elbows, keeping them close to your sides. |
1017 |
| 1017 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball close grip push up.gif |
medicine ball close grip push up |
1910 |
chest |
1017 |
1017 |
medicine ball |
1017 |
5916 |
Lower your body towards the ground by bending your elbows, keeping them close to your sides. |
1017 |
| 1017 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball close grip push up.gif |
medicine ball close grip push up |
1911 |
shoulders |
1017 |
1017 |
medicine ball |
1017 |
5917 |
Push back up to the starting position, fully extending your arms. |
1017 |
| 1017 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball close grip push up.gif |
medicine ball close grip push up |
1910 |
chest |
1017 |
1017 |
medicine ball |
1017 |
5917 |
Push back up to the starting position, fully extending your arms. |
1017 |
| 1017 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball close grip push up.gif |
medicine ball close grip push up |
1911 |
shoulders |
1017 |
1017 |
medicine ball |
1017 |
5918 |
Repeat for the desired number of repetitions. |
1017 |
| 1017 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball close grip push up.gif |
medicine ball close grip push up |
1910 |
chest |
1017 |
1017 |
medicine ball |
1017 |
5918 |
Repeat for the desired number of repetitions. |
1017 |
| 1018 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball overhead slam.gif |
medicine ball overhead slam |
1913 |
core |
1018 |
1018 |
medicine ball |
1018 |
5919 |
Stand with your feet shoulder-width apart, holding a medicine ball with both hands above your head. |
1018 |
| 1018 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball overhead slam.gif |
medicine ball overhead slam |
1912 |
shoulders |
1018 |
1018 |
medicine ball |
1018 |
5919 |
Stand with your feet shoulder-width apart, holding a medicine ball with both hands above your head. |
1018 |
| 1018 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball overhead slam.gif |
medicine ball overhead slam |
1913 |
core |
1018 |
1018 |
medicine ball |
1018 |
5920 |
Engage your core and keep your back straight. |
1018 |
| 1018 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball overhead slam.gif |
medicine ball overhead slam |
1912 |
shoulders |
1018 |
1018 |
medicine ball |
1018 |
5920 |
Engage your core and keep your back straight. |
1018 |
| 1018 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball overhead slam.gif |
medicine ball overhead slam |
1913 |
core |
1018 |
1018 |
medicine ball |
1018 |
5921 |
Bend your knees slightly and forcefully slam the medicine ball down to the ground in front of you. |
1018 |
| 1018 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball overhead slam.gif |
medicine ball overhead slam |
1912 |
shoulders |
1018 |
1018 |
medicine ball |
1018 |
5921 |
Bend your knees slightly and forcefully slam the medicine ball down to the ground in front of you. |
1018 |
| 1018 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball overhead slam.gif |
medicine ball overhead slam |
1913 |
core |
1018 |
1018 |
medicine ball |
1018 |
5922 |
As you slam the ball down, use your entire body to generate power, including your shoulders and core. |
1018 |
| 1018 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball overhead slam.gif |
medicine ball overhead slam |
1912 |
shoulders |
1018 |
1018 |
medicine ball |
1018 |
5922 |
As you slam the ball down, use your entire body to generate power, including your shoulders and core. |
1018 |
| 1018 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball overhead slam.gif |
medicine ball overhead slam |
1913 |
core |
1018 |
1018 |
medicine ball |
1018 |
5923 |
Catch the ball on the bounce and repeat for the desired number of repetitions. |
1018 |
| 1018 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball overhead slam.gif |
medicine ball overhead slam |
1912 |
shoulders |
1018 |
1018 |
medicine ball |
1018 |
5923 |
Catch the ball on the bounce and repeat for the desired number of repetitions. |
1018 |
| 1019 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball supine chest throw.gif |
medicine ball supine chest throw |
1914 |
chest |
1019 |
1019 |
medicine ball |
1019 |
5924 |
Lie flat on your back on a bench with your knees bent and feet flat on the ground. |
1019 |
| 1019 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball supine chest throw.gif |
medicine ball supine chest throw |
1915 |
shoulders |
1019 |
1019 |
medicine ball |
1019 |
5924 |
Lie flat on your back on a bench with your knees bent and feet flat on the ground. |
1019 |
| 1019 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball supine chest throw.gif |
medicine ball supine chest throw |
1914 |
chest |
1019 |
1019 |
medicine ball |
1019 |
5925 |
Hold the medicine ball with both hands, extending your arms straight up above your chest. |
1019 |
| 1019 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball supine chest throw.gif |
medicine ball supine chest throw |
1915 |
shoulders |
1019 |
1019 |
medicine ball |
1019 |
5925 |
Hold the medicine ball with both hands, extending your arms straight up above your chest. |
1019 |
| 1019 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball supine chest throw.gif |
medicine ball supine chest throw |
1914 |
chest |
1019 |
1019 |
medicine ball |
1019 |
5926 |
Lower the medicine ball towards your chest, keeping your elbows close to your body. |
1019 |
| 1019 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball supine chest throw.gif |
medicine ball supine chest throw |
1915 |
shoulders |
1019 |
1019 |
medicine ball |
1019 |
5926 |
Lower the medicine ball towards your chest, keeping your elbows close to your body. |
1019 |
| 1019 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball supine chest throw.gif |
medicine ball supine chest throw |
1914 |
chest |
1019 |
1019 |
medicine ball |
1019 |
5927 |
Explosively push the medicine ball upwards, extending your arms fully and throwing the ball as high as possible. |
1019 |
| 1019 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball supine chest throw.gif |
medicine ball supine chest throw |
1915 |
shoulders |
1019 |
1019 |
medicine ball |
1019 |
5927 |
Explosively push the medicine ball upwards, extending your arms fully and throwing the ball as high as possible. |
1019 |
| 1019 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball supine chest throw.gif |
medicine ball supine chest throw |
1914 |
chest |
1019 |
1019 |
medicine ball |
1019 |
5928 |
Catch the medicine ball and repeat for the desired number of repetitions. |
1019 |
| 1019 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\medicine ball supine chest throw.gif |
medicine ball supine chest throw |
1915 |
shoulders |
1019 |
1019 |
medicine ball |
1019 |
5928 |
Catch the medicine ball and repeat for the desired number of repetitions. |
1019 |
| 1020 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif |
mixed grip chin-up |
1916 |
biceps |
1020 |
1020 |
body weight |
1020 |
5929 |
Grab the pull-up bar with an underhand grip (palms facing towards you) and your hands slightly wider than shoulder-width apart. |
1020 |
| 1020 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif |
mixed grip chin-up |
1917 |
forearms |
1020 |
1020 |
body weight |
1020 |
5929 |
Grab the pull-up bar with an underhand grip (palms facing towards you) and your hands slightly wider than shoulder-width apart. |
1020 |
| 1020 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif |
mixed grip chin-up |
1916 |
biceps |
1020 |
1020 |
body weight |
1020 |
5930 |
Hang from the bar with your arms fully extended and your feet off the ground. |
1020 |
| 1020 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif |
mixed grip chin-up |
1917 |
forearms |
1020 |
1020 |
body weight |
1020 |
5930 |
Hang from the bar with your arms fully extended and your feet off the ground. |
1020 |
| 1020 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif |
mixed grip chin-up |
1916 |
biceps |
1020 |
1020 |
body weight |
1020 |
5931 |
Engage your back muscles and pull your body up towards the bar, leading with your chest. |
1020 |
| 1020 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif |
mixed grip chin-up |
1917 |
forearms |
1020 |
1020 |
body weight |
1020 |
5931 |
Engage your back muscles and pull your body up towards the bar, leading with your chest. |
1020 |
| 1020 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif |
mixed grip chin-up |
1916 |
biceps |
1020 |
1020 |
body weight |
1020 |
5932 |
Continue pulling until your chin is above the bar. |
1020 |
| 1020 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif |
mixed grip chin-up |
1917 |
forearms |
1020 |
1020 |
body weight |
1020 |
5932 |
Continue pulling until your chin is above the bar. |
1020 |
| 1020 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif |
mixed grip chin-up |
1916 |
biceps |
1020 |
1020 |
body weight |
1020 |
5933 |
Pause for a moment at the top, then slowly lower your body back down to the starting position with control. |
1020 |
| 1020 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif |
mixed grip chin-up |
1917 |
forearms |
1020 |
1020 |
body weight |
1020 |
5933 |
Pause for a moment at the top, then slowly lower your body back down to the starting position with control. |
1020 |
| 1020 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif |
mixed grip chin-up |
1916 |
biceps |
1020 |
1020 |
body weight |
1020 |
5934 |
Repeat for the desired number of repetitions. |
1020 |
| 1020 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\mixed grip chin-up.gif |
mixed grip chin-up |
1917 |
forearms |
1020 |
1020 |
body weight |
1020 |
5934 |
Repeat for the desired number of repetitions. |
1020 |
| 1021 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif |
modified hindu push-up (male) |
1919 |
shoulders |
1021 |
1021 |
body weight |
1021 |
5935 |
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart. |
1021 |
| 1021 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif |
modified hindu push-up (male) |
1918 |
triceps |
1021 |
1021 |
body weight |
1021 |
5935 |
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart. |
1021 |
| 1021 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif |
modified hindu push-up (male) |
1920 |
core |
1021 |
1021 |
body weight |
1021 |
5935 |
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart. |
1021 |
| 1021 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif |
modified hindu push-up (male) |
1919 |
shoulders |
1021 |
1021 |
body weight |
1021 |
5936 |
Lower your body towards the ground, bending your elbows and keeping your core engaged. |
1021 |
| 1021 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif |
modified hindu push-up (male) |
1918 |
triceps |
1021 |
1021 |
body weight |
1021 |
5936 |
Lower your body towards the ground, bending your elbows and keeping your core engaged. |
1021 |
| 1021 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif |
modified hindu push-up (male) |
1920 |
core |
1021 |
1021 |
body weight |
1021 |
5936 |
Lower your body towards the ground, bending your elbows and keeping your core engaged. |
1021 |
| 1021 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif |
modified hindu push-up (male) |
1919 |
shoulders |
1021 |
1021 |
body weight |
1021 |
5937 |
As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body. |
1021 |
| 1021 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif |
modified hindu push-up (male) |
1918 |
triceps |
1021 |
1021 |
body weight |
1021 |
5937 |
As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body. |
1021 |
| 1021 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif |
modified hindu push-up (male) |
1920 |
core |
1021 |
1021 |
body weight |
1021 |
5937 |
As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body. |
1021 |
| 1021 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif |
modified hindu push-up (male) |
1919 |
shoulders |
1021 |
1021 |
body weight |
1021 |
5938 |
Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position. |
1021 |
| 1021 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif |
modified hindu push-up (male) |
1918 |
triceps |
1021 |
1021 |
body weight |
1021 |
5938 |
Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position. |
1021 |
| 1021 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif |
modified hindu push-up (male) |
1920 |
core |
1021 |
1021 |
body weight |
1021 |
5938 |
Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position. |
1021 |
| 1021 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif |
modified hindu push-up (male) |
1919 |
shoulders |
1021 |
1021 |
body weight |
1021 |
5939 |
Repeat for the desired number of repetitions. |
1021 |
| 1021 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif |
modified hindu push-up (male) |
1918 |
triceps |
1021 |
1021 |
body weight |
1021 |
5939 |
Repeat for the desired number of repetitions. |
1021 |
| 1021 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified hindu push-up (male).gif |
modified hindu push-up (male) |
1920 |
core |
1021 |
1021 |
body weight |
1021 |
5939 |
Repeat for the desired number of repetitions. |
1021 |
| 1022 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif |
modified push up to lower arms |
1921 |
triceps |
1022 |
1022 |
body weight |
1022 |
5940 |
Start in a push-up position with your hands directly under your shoulders and your body in a straight line. |
1022 |
| 1022 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif |
modified push up to lower arms |
1923 |
shoulders |
1022 |
1022 |
body weight |
1022 |
5940 |
Start in a push-up position with your hands directly under your shoulders and your body in a straight line. |
1022 |
| 1022 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif |
modified push up to lower arms |
1922 |
chest |
1022 |
1022 |
body weight |
1022 |
5940 |
Start in a push-up position with your hands directly under your shoulders and your body in a straight line. |
1022 |
| 1022 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif |
modified push up to lower arms |
1921 |
triceps |
1022 |
1022 |
body weight |
1022 |
5941 |
Lower your body down towards the ground by bending your elbows, keeping them close to your sides. |
1022 |
| 1022 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif |
modified push up to lower arms |
1923 |
shoulders |
1022 |
1022 |
body weight |
1022 |
5941 |
Lower your body down towards the ground by bending your elbows, keeping them close to your sides. |
1022 |
| 1022 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif |
modified push up to lower arms |
1922 |
chest |
1022 |
1022 |
body weight |
1022 |
5941 |
Lower your body down towards the ground by bending your elbows, keeping them close to your sides. |
1022 |
| 1022 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif |
modified push up to lower arms |
1921 |
triceps |
1022 |
1022 |
body weight |
1022 |
5942 |
Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders. |
1022 |
| 1022 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif |
modified push up to lower arms |
1923 |
shoulders |
1022 |
1022 |
body weight |
1022 |
5942 |
Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders. |
1022 |
| 1022 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif |
modified push up to lower arms |
1922 |
chest |
1022 |
1022 |
body weight |
1022 |
5942 |
Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders. |
1022 |
| 1022 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif |
modified push up to lower arms |
1921 |
triceps |
1022 |
1022 |
body weight |
1022 |
5943 |
Pause for a moment, then push through your palms to lift your forearms back up to the starting position. |
1022 |
| 1022 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif |
modified push up to lower arms |
1923 |
shoulders |
1022 |
1022 |
body weight |
1022 |
5943 |
Pause for a moment, then push through your palms to lift your forearms back up to the starting position. |
1022 |
| 1022 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif |
modified push up to lower arms |
1922 |
chest |
1022 |
1022 |
body weight |
1022 |
5943 |
Pause for a moment, then push through your palms to lift your forearms back up to the starting position. |
1022 |
| 1022 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif |
modified push up to lower arms |
1921 |
triceps |
1022 |
1022 |
body weight |
1022 |
5944 |
Repeat for the desired number of repetitions. |
1022 |
| 1022 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif |
modified push up to lower arms |
1923 |
shoulders |
1022 |
1022 |
body weight |
1022 |
5944 |
Repeat for the desired number of repetitions. |
1022 |
| 1022 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\modified push up to lower arms.gif |
modified push up to lower arms |
1922 |
chest |
1022 |
1022 |
body weight |
1022 |
5944 |
Repeat for the desired number of repetitions. |
1022 |
| 1023 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\monster walk.gif |
monster walk |
1925 |
quadriceps |
1023 |
1023 |
body weight |
1023 |
5945 |
Place a resistance band around your ankles. |
1023 |
| 1023 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\monster walk.gif |
monster walk |
1924 |
hamstrings |
1023 |
1023 |
body weight |
1023 |
5945 |
Place a resistance band around your ankles. |
1023 |
| 1023 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\monster walk.gif |
monster walk |
1925 |
quadriceps |
1023 |
1023 |
body weight |
1023 |
5946 |
Stand with your feet shoulder-width apart and slightly bend your knees. |
1023 |
| 1023 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\monster walk.gif |
monster walk |
1924 |
hamstrings |
1023 |
1023 |
body weight |
1023 |
5946 |
Stand with your feet shoulder-width apart and slightly bend your knees. |
1023 |
| 1023 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\monster walk.gif |
monster walk |
1925 |
quadriceps |
1023 |
1023 |
body weight |
1023 |
5947 |
Take a step to the side with your right foot, maintaining tension on the resistance band. |
1023 |
| 1023 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\monster walk.gif |
monster walk |
1924 |
hamstrings |
1023 |
1023 |
body weight |
1023 |
5947 |
Take a step to the side with your right foot, maintaining tension on the resistance band. |
1023 |
| 1023 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\monster walk.gif |
monster walk |
1925 |
quadriceps |
1023 |
1023 |
body weight |
1023 |
5948 |
Follow with your left foot, stepping to the side to return to the starting position. |
1023 |
| 1023 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\monster walk.gif |
monster walk |
1924 |
hamstrings |
1023 |
1023 |
body weight |
1023 |
5948 |
Follow with your left foot, stepping to the side to return to the starting position. |
1023 |
| 1023 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\monster walk.gif |
monster walk |
1925 |
quadriceps |
1023 |
1023 |
body weight |
1023 |
5949 |
Repeat for the desired number of repetitions, then switch sides. |
1023 |
| 1023 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\monster walk.gif |
monster walk |
1924 |
hamstrings |
1023 |
1023 |
body weight |
1023 |
5949 |
Repeat for the desired number of repetitions, then switch sides. |
1023 |
| 1024 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif |
mountain climber |
1926 |
core |
1024 |
1024 |
body weight |
1024 |
5950 |
Start in a high plank position with your hands directly under your shoulders and your body in a straight line. |
1024 |
| 1024 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif |
mountain climber |
1928 |
triceps |
1024 |
1024 |
body weight |
1024 |
5950 |
Start in a high plank position with your hands directly under your shoulders and your body in a straight line. |
1024 |
| 1024 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif |
mountain climber |
1927 |
shoulders |
1024 |
1024 |
body weight |
1024 |
5950 |
Start in a high plank position with your hands directly under your shoulders and your body in a straight line. |
1024 |
| 1024 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif |
mountain climber |
1926 |
core |
1024 |
1024 |
body weight |
1024 |
5951 |
Engage your core and bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest. |
1024 |
| 1024 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif |
mountain climber |
1928 |
triceps |
1024 |
1024 |
body weight |
1024 |
5951 |
Engage your core and bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest. |
1024 |
| 1024 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif |
mountain climber |
1927 |
shoulders |
1024 |
1024 |
body weight |
1024 |
5951 |
Engage your core and bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest. |
1024 |
| 1024 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif |
mountain climber |
1926 |
core |
1024 |
1024 |
body weight |
1024 |
5952 |
Continue alternating legs in a running motion, keeping your hips low and your core engaged. |
1024 |
| 1024 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif |
mountain climber |
1928 |
triceps |
1024 |
1024 |
body weight |
1024 |
5952 |
Continue alternating legs in a running motion, keeping your hips low and your core engaged. |
1024 |
| 1024 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif |
mountain climber |
1927 |
shoulders |
1024 |
1024 |
body weight |
1024 |
5952 |
Continue alternating legs in a running motion, keeping your hips low and your core engaged. |
1024 |
| 1024 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif |
mountain climber |
1926 |
core |
1024 |
1024 |
body weight |
1024 |
5953 |
Maintain a steady pace and breathe evenly throughout the exercise. |
1024 |
| 1024 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif |
mountain climber |
1928 |
triceps |
1024 |
1024 |
body weight |
1024 |
5953 |
Maintain a steady pace and breathe evenly throughout the exercise. |
1024 |
| 1024 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif |
mountain climber |
1927 |
shoulders |
1024 |
1024 |
body weight |
1024 |
5953 |
Maintain a steady pace and breathe evenly throughout the exercise. |
1024 |
| 1024 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif |
mountain climber |
1926 |
core |
1024 |
1024 |
body weight |
1024 |
5954 |
Repeat for the desired number of repetitions. |
1024 |
| 1024 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif |
mountain climber |
1928 |
triceps |
1024 |
1024 |
body weight |
1024 |
5954 |
Repeat for the desired number of repetitions. |
1024 |
| 1024 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\mountain climber.gif |
mountain climber |
1927 |
shoulders |
1024 |
1024 |
body weight |
1024 |
5954 |
Repeat for the desired number of repetitions. |
1024 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1929 |
biceps |
1025 |
1025 |
body weight |
1025 |
5955 |
Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1931 |
shoulders |
1025 |
1025 |
body weight |
1025 |
5955 |
Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1932 |
chest |
1025 |
1025 |
body weight |
1025 |
5955 |
Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1930 |
triceps |
1025 |
1025 |
body weight |
1025 |
5955 |
Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1929 |
biceps |
1025 |
1025 |
body weight |
1025 |
5956 |
Engage your core and pull your body up towards the bar, leading with your chest. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1931 |
shoulders |
1025 |
1025 |
body weight |
1025 |
5956 |
Engage your core and pull your body up towards the bar, leading with your chest. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1932 |
chest |
1025 |
1025 |
body weight |
1025 |
5956 |
Engage your core and pull your body up towards the bar, leading with your chest. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1930 |
triceps |
1025 |
1025 |
body weight |
1025 |
5956 |
Engage your core and pull your body up towards the bar, leading with your chest. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1929 |
biceps |
1025 |
1025 |
body weight |
1025 |
5957 |
As you reach the top of the movement, transition your grip so that your palms are facing towards you. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1931 |
shoulders |
1025 |
1025 |
body weight |
1025 |
5957 |
As you reach the top of the movement, transition your grip so that your palms are facing towards you. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1932 |
chest |
1025 |
1025 |
body weight |
1025 |
5957 |
As you reach the top of the movement, transition your grip so that your palms are facing towards you. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1930 |
triceps |
1025 |
1025 |
body weight |
1025 |
5957 |
As you reach the top of the movement, transition your grip so that your palms are facing towards you. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1929 |
biceps |
1025 |
1025 |
body weight |
1025 |
5958 |
Continue pulling yourself up until your chest is above the bar and your arms are fully flexed. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1931 |
shoulders |
1025 |
1025 |
body weight |
1025 |
5958 |
Continue pulling yourself up until your chest is above the bar and your arms are fully flexed. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1932 |
chest |
1025 |
1025 |
body weight |
1025 |
5958 |
Continue pulling yourself up until your chest is above the bar and your arms are fully flexed. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1930 |
triceps |
1025 |
1025 |
body weight |
1025 |
5958 |
Continue pulling yourself up until your chest is above the bar and your arms are fully flexed. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1929 |
biceps |
1025 |
1025 |
body weight |
1025 |
5959 |
Reverse the movement by slowly lowering yourself back down to the starting position. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1931 |
shoulders |
1025 |
1025 |
body weight |
1025 |
5959 |
Reverse the movement by slowly lowering yourself back down to the starting position. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1932 |
chest |
1025 |
1025 |
body weight |
1025 |
5959 |
Reverse the movement by slowly lowering yourself back down to the starting position. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1930 |
triceps |
1025 |
1025 |
body weight |
1025 |
5959 |
Reverse the movement by slowly lowering yourself back down to the starting position. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1929 |
biceps |
1025 |
1025 |
body weight |
1025 |
5960 |
Repeat for the desired number of repetitions. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1931 |
shoulders |
1025 |
1025 |
body weight |
1025 |
5960 |
Repeat for the desired number of repetitions. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1932 |
chest |
1025 |
1025 |
body weight |
1025 |
5960 |
Repeat for the desired number of repetitions. |
1025 |
| 1025 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle up.gif |
muscle up |
1930 |
triceps |
1025 |
1025 |
body weight |
1025 |
5960 |
Repeat for the desired number of repetitions. |
1025 |
| 1026 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif |
muscle-up (on vertical bar) |
1934 |
triceps |
1026 |
1026 |
body weight |
1026 |
5961 |
Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended. |
1026 |
| 1026 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif |
muscle-up (on vertical bar) |
1933 |
biceps |
1026 |
1026 |
body weight |
1026 |
5961 |
Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended. |
1026 |
| 1026 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif |
muscle-up (on vertical bar) |
1935 |
forearms |
1026 |
1026 |
body weight |
1026 |
5961 |
Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended. |
1026 |
| 1026 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif |
muscle-up (on vertical bar) |
1934 |
triceps |
1026 |
1026 |
body weight |
1026 |
5962 |
Engage your core and pull your body up towards the bar, leading with your chest. |
1026 |
| 1026 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif |
muscle-up (on vertical bar) |
1933 |
biceps |
1026 |
1026 |
body weight |
1026 |
5962 |
Engage your core and pull your body up towards the bar, leading with your chest. |
1026 |
| 1026 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif |
muscle-up (on vertical bar) |
1935 |
forearms |
1026 |
1026 |
body weight |
1026 |
5962 |
Engage your core and pull your body up towards the bar, leading with your chest. |
1026 |
| 1026 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif |
muscle-up (on vertical bar) |
1934 |
triceps |
1026 |
1026 |
body weight |
1026 |
5963 |
As you pull yourself up, lean back slightly and bring your elbows towards your sides. |
1026 |
| 1026 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif |
muscle-up (on vertical bar) |
1933 |
biceps |
1026 |
1026 |
body weight |
1026 |
5963 |
As you pull yourself up, lean back slightly and bring your elbows towards your sides. |
1026 |
| 1026 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif |
muscle-up (on vertical bar) |
1935 |
forearms |
1026 |
1026 |
body weight |
1026 |
5963 |
As you pull yourself up, lean back slightly and bring your elbows towards your sides. |
1026 |
| 1026 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif |
muscle-up (on vertical bar) |
1934 |
triceps |
1026 |
1026 |
body weight |
1026 |
5964 |
Continue pulling until your chest reaches the bar and your elbows are fully bent. |
1026 |
| 1026 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif |
muscle-up (on vertical bar) |
1933 |
biceps |
1026 |
1026 |
body weight |
1026 |
5964 |
Continue pulling until your chest reaches the bar and your elbows are fully bent. |
1026 |
| 1026 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif |
muscle-up (on vertical bar) |
1935 |
forearms |
1026 |
1026 |
body weight |
1026 |
5964 |
Continue pulling until your chest reaches the bar and your elbows are fully bent. |
1026 |
| 1026 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif |
muscle-up (on vertical bar) |
1934 |
triceps |
1026 |
1026 |
body weight |
1026 |
5965 |
Pause for a moment at the top, then slowly lower yourself back down to the starting position. |
1026 |
| 1026 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif |
muscle-up (on vertical bar) |
1933 |
biceps |
1026 |
1026 |
body weight |
1026 |
5965 |
Pause for a moment at the top, then slowly lower yourself back down to the starting position. |
1026 |
| 1026 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif |
muscle-up (on vertical bar) |
1935 |
forearms |
1026 |
1026 |
body weight |
1026 |
5965 |
Pause for a moment at the top, then slowly lower yourself back down to the starting position. |
1026 |
| 1026 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif |
muscle-up (on vertical bar) |
1934 |
triceps |
1026 |
1026 |
body weight |
1026 |
5966 |
Repeat for the desired number of repetitions. |
1026 |
| 1026 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif |
muscle-up (on vertical bar) |
1933 |
biceps |
1026 |
1026 |
body weight |
1026 |
5966 |
Repeat for the desired number of repetitions. |
1026 |
| 1026 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\muscle-up (on vertical bar).gif |
muscle-up (on vertical bar) |
1935 |
forearms |
1026 |
1026 |
body weight |
1026 |
5966 |
Repeat for the desired number of repetitions. |
1026 |
| 1027 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\narrow push-up on exercise ball.gif |
narrow push-up on exercise ball |
1936 |
chest |
1027 |
1027 |
stability ball |
1027 |
5967 |
Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart. |
1027 |
| 1027 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\narrow push-up on exercise ball.gif |
narrow push-up on exercise ball |
1937 |
shoulders |
1027 |
1027 |
stability ball |
1027 |
5967 |
Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart. |
1027 |
| 1027 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\narrow push-up on exercise ball.gif |
narrow push-up on exercise ball |
1936 |
chest |
1027 |
1027 |
stability ball |
1027 |
5968 |
Engage your core and keep your body in a straight line from head to toe. |
1027 |
| 1027 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\narrow push-up on exercise ball.gif |
narrow push-up on exercise ball |
1937 |
shoulders |
1027 |
1027 |
stability ball |
1027 |
5968 |
Engage your core and keep your body in a straight line from head to toe. |
1027 |
| 1027 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\narrow push-up on exercise ball.gif |
narrow push-up on exercise ball |
1936 |
chest |
1027 |
1027 |
stability ball |
1027 |
5969 |
Lower your chest towards the ball by bending your elbows, keeping them close to your body. |
1027 |
| 1027 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\narrow push-up on exercise ball.gif |
narrow push-up on exercise ball |
1937 |
shoulders |
1027 |
1027 |
stability ball |
1027 |
5969 |
Lower your chest towards the ball by bending your elbows, keeping them close to your body. |
1027 |
| 1027 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\narrow push-up on exercise ball.gif |
narrow push-up on exercise ball |
1936 |
chest |
1027 |
1027 |
stability ball |
1027 |
5970 |
Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. |
1027 |
| 1027 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\narrow push-up on exercise ball.gif |
narrow push-up on exercise ball |
1937 |
shoulders |
1027 |
1027 |
stability ball |
1027 |
5970 |
Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. |
1027 |
| 1027 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\narrow push-up on exercise ball.gif |
narrow push-up on exercise ball |
1936 |
chest |
1027 |
1027 |
stability ball |
1027 |
5971 |
Repeat for the desired number of repetitions. |
1027 |
| 1027 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\narrow push-up on exercise ball.gif |
narrow push-up on exercise ball |
1937 |
shoulders |
1027 |
1027 |
stability ball |
1027 |
5971 |
Repeat for the desired number of repetitions. |
1027 |
| 1028 |
neck |
C:\myPocket\myPocket\src\main\resources\img\exercise\neck side stretch.gif |
neck side stretch |
1939 |
sternocleidomastoid |
1028 |
1028 |
body weight |
1028 |
5972 |
Stand or sit up straight with your shoulders relaxed. |
1028 |
| 1028 |
neck |
C:\myPocket\myPocket\src\main\resources\img\exercise\neck side stretch.gif |
neck side stretch |
1938 |
trapezius |
1028 |
1028 |
body weight |
1028 |
5972 |
Stand or sit up straight with your shoulders relaxed. |
1028 |
| 1028 |
neck |
C:\myPocket\myPocket\src\main\resources\img\exercise\neck side stretch.gif |
neck side stretch |
1939 |
sternocleidomastoid |
1028 |
1028 |
body weight |
1028 |
5973 |
Tilt your head to one side, bringing your ear towards your shoulder. |
1028 |
| 1028 |
neck |
C:\myPocket\myPocket\src\main\resources\img\exercise\neck side stretch.gif |
neck side stretch |
1938 |
trapezius |
1028 |
1028 |
body weight |
1028 |
5973 |
Tilt your head to one side, bringing your ear towards your shoulder. |
1028 |
| 1028 |
neck |
C:\myPocket\myPocket\src\main\resources\img\exercise\neck side stretch.gif |
neck side stretch |
1939 |
sternocleidomastoid |
1028 |
1028 |
body weight |
1028 |
5974 |
Hold the stretch for 15-30 seconds. |
1028 |
| 1028 |
neck |
C:\myPocket\myPocket\src\main\resources\img\exercise\neck side stretch.gif |
neck side stretch |
1938 |
trapezius |
1028 |
1028 |
body weight |
1028 |
5974 |
Hold the stretch for 15-30 seconds. |
1028 |
| 1028 |
neck |
C:\myPocket\myPocket\src\main\resources\img\exercise\neck side stretch.gif |
neck side stretch |
1939 |
sternocleidomastoid |
1028 |
1028 |
body weight |
1028 |
5975 |
Repeat on the other side. |
1028 |
| 1028 |
neck |
C:\myPocket\myPocket\src\main\resources\img\exercise\neck side stretch.gif |
neck side stretch |
1938 |
trapezius |
1028 |
1028 |
body weight |
1028 |
5975 |
Repeat on the other side. |
1028 |
| 1028 |
neck |
C:\myPocket\myPocket\src\main\resources\img\exercise\neck side stretch.gif |
neck side stretch |
1939 |
sternocleidomastoid |
1028 |
1028 |
body weight |
1028 |
5976 |
Perform 2-4 sets on each side. |
1028 |
| 1028 |
neck |
C:\myPocket\myPocket\src\main\resources\img\exercise\neck side stretch.gif |
neck side stretch |
1938 |
trapezius |
1028 |
1028 |
body weight |
1028 |
5976 |
Perform 2-4 sets on each side. |
1028 |
| 1029 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\negative crunch.gif |
negative crunch |
1940 |
hip flexors |
1029 |
1029 |
body weight |
1029 |
5977 |
Lie flat on your back with your knees bent and feet flat on the ground. |
1029 |
| 1029 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\negative crunch.gif |
negative crunch |
1940 |
hip flexors |
1029 |
1029 |
body weight |
1029 |
5978 |
Place your hands behind your head with your elbows pointing outwards. |
1029 |
| 1029 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\negative crunch.gif |
negative crunch |
1940 |
hip flexors |
1029 |
1029 |
body weight |
1029 |
5979 |
Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. |
1029 |
| 1029 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\negative crunch.gif |
negative crunch |
1940 |
hip flexors |
1029 |
1029 |
body weight |
1029 |
5980 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
1029 |
| 1029 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\negative crunch.gif |
negative crunch |
1940 |
hip flexors |
1029 |
1029 |
body weight |
1029 |
5981 |
Repeat for the desired number of repetitions. |
1029 |
| 1030 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\oblique crunch v. 2.gif |
oblique crunch v. 2 |
1941 |
obliques |
1030 |
1030 |
body weight |
1030 |
5982 |
Lie on your back with your knees bent and feet flat on the ground. |
1030 |
| 1030 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\oblique crunch v. 2.gif |
oblique crunch v. 2 |
1941 |
obliques |
1030 |
1030 |
body weight |
1030 |
5983 |
Place your hands behind your head or cross them over your chest. |
1030 |
| 1030 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\oblique crunch v. 2.gif |
oblique crunch v. 2 |
1941 |
obliques |
1030 |
1030 |
body weight |
1030 |
5984 |
Engage your abs and lift your shoulder blades off the ground, rotating your torso to one side. |
1030 |
| 1030 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\oblique crunch v. 2.gif |
oblique crunch v. 2 |
1941 |
obliques |
1030 |
1030 |
body weight |
1030 |
5985 |
Pause for a moment, then lower your shoulder blades back down to the starting position. |
1030 |
| 1030 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\oblique crunch v. 2.gif |
oblique crunch v. 2 |
1941 |
obliques |
1030 |
1030 |
body weight |
1030 |
5986 |
Repeat on the other side. |
1030 |
| 1030 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\oblique crunch v. 2.gif |
oblique crunch v. 2 |
1941 |
obliques |
1030 |
1030 |
body weight |
1030 |
5987 |
Continue alternating sides for the desired number of repetitions. |
1030 |
| 1031 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\oblique crunches floor.gif |
oblique crunches floor |
1942 |
obliques |
1031 |
1031 |
body weight |
1031 |
5988 |
Lie on your back with your knees bent and feet flat on the floor. |
1031 |
| 1031 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\oblique crunches floor.gif |
oblique crunches floor |
1942 |
obliques |
1031 |
1031 |
body weight |
1031 |
5989 |
Place your hands behind your head or cross them over your chest. |
1031 |
| 1031 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\oblique crunches floor.gif |
oblique crunches floor |
1942 |
obliques |
1031 |
1031 |
body weight |
1031 |
5990 |
Engage your abs and lift your shoulder blades off the floor, rotating your torso to one side. |
1031 |
| 1031 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\oblique crunches floor.gif |
oblique crunches floor |
1942 |
obliques |
1031 |
1031 |
body weight |
1031 |
5991 |
Pause for a moment, then lower your shoulder blades back down to the floor. |
1031 |
| 1031 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\oblique crunches floor.gif |
oblique crunches floor |
1942 |
obliques |
1031 |
1031 |
body weight |
1031 |
5992 |
Repeat on the other side, alternating sides with each repetition. |
1031 |
| 1032 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell hammer curl.gif |
olympic barbell hammer curl |
1943 |
forearms |
1032 |
1032 |
olympic barbell |
1032 |
5993 |
Stand up straight with your feet shoulder-width apart and hold an Olympic barbell with an overhand grip. |
1032 |
| 1032 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell hammer curl.gif |
olympic barbell hammer curl |
1943 |
forearms |
1032 |
1032 |
olympic barbell |
1032 |
5994 |
Let the barbell hang at arm's length in front of your thighs, with your palms facing your body. |
1032 |
| 1032 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell hammer curl.gif |
olympic barbell hammer curl |
1943 |
forearms |
1032 |
1032 |
olympic barbell |
1032 |
5995 |
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. |
1032 |
| 1032 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell hammer curl.gif |
olympic barbell hammer curl |
1943 |
forearms |
1032 |
1032 |
olympic barbell |
1032 |
5996 |
Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level. |
1032 |
| 1032 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell hammer curl.gif |
olympic barbell hammer curl |
1943 |
forearms |
1032 |
1032 |
olympic barbell |
1032 |
5997 |
Hold the contracted position for a brief pause as you squeeze your biceps. |
1032 |
| 1032 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell hammer curl.gif |
olympic barbell hammer curl |
1943 |
forearms |
1032 |
1032 |
olympic barbell |
1032 |
5998 |
Inhale and slowly begin to lower the barbell back to the starting position. |
1032 |
| 1032 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell hammer curl.gif |
olympic barbell hammer curl |
1943 |
forearms |
1032 |
1032 |
olympic barbell |
1032 |
5999 |
Repeat for the desired number of repetitions. |
1032 |
| 1033 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell triceps extension.gif |
olympic barbell triceps extension |
1944 |
shoulders |
1033 |
1033 |
olympic barbell |
1033 |
6000 |
Start by standing with your feet shoulder-width apart and holding the barbell with an overhand grip. |
1033 |
| 1033 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell triceps extension.gif |
olympic barbell triceps extension |
1944 |
shoulders |
1033 |
1033 |
olympic barbell |
1033 |
6001 |
Raise the barbell above your head, fully extending your arms. |
1033 |
| 1033 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell triceps extension.gif |
olympic barbell triceps extension |
1944 |
shoulders |
1033 |
1033 |
olympic barbell |
1033 |
6002 |
Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows. |
1033 |
| 1033 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell triceps extension.gif |
olympic barbell triceps extension |
1944 |
shoulders |
1033 |
1033 |
olympic barbell |
1033 |
6003 |
Pause for a moment, then extend your arms back to the starting position. |
1033 |
| 1033 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\olympic barbell triceps extension.gif |
olympic barbell triceps extension |
1944 |
shoulders |
1033 |
1033 |
olympic barbell |
1033 |
6004 |
Repeat for the desired number of repetitions. |
1033 |
| 1034 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm against wall.gif |
one arm against wall |
1945 |
shoulders |
1034 |
1034 |
body weight |
1034 |
6005 |
Stand facing a wall with your feet shoulder-width apart. |
1034 |
| 1034 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm against wall.gif |
one arm against wall |
1946 |
triceps |
1034 |
1034 |
body weight |
1034 |
6005 |
Stand facing a wall with your feet shoulder-width apart. |
1034 |
| 1034 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm against wall.gif |
one arm against wall |
1945 |
shoulders |
1034 |
1034 |
body weight |
1034 |
6006 |
Extend one arm straight out in front of you and place your palm against the wall. |
1034 |
| 1034 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm against wall.gif |
one arm against wall |
1946 |
triceps |
1034 |
1034 |
body weight |
1034 |
6006 |
Extend one arm straight out in front of you and place your palm against the wall. |
1034 |
| 1034 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm against wall.gif |
one arm against wall |
1945 |
shoulders |
1034 |
1034 |
body weight |
1034 |
6007 |
Engage your core and lean your body forward, keeping your arm straight and your back flat. |
1034 |
| 1034 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm against wall.gif |
one arm against wall |
1946 |
triceps |
1034 |
1034 |
body weight |
1034 |
6007 |
Engage your core and lean your body forward, keeping your arm straight and your back flat. |
1034 |
| 1034 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm against wall.gif |
one arm against wall |
1945 |
shoulders |
1034 |
1034 |
body weight |
1034 |
6008 |
Slowly push against the wall with your palm, activating your lat muscles. |
1034 |
| 1034 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm against wall.gif |
one arm against wall |
1946 |
triceps |
1034 |
1034 |
body weight |
1034 |
6008 |
Slowly push against the wall with your palm, activating your lat muscles. |
1034 |
| 1034 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm against wall.gif |
one arm against wall |
1945 |
shoulders |
1034 |
1034 |
body weight |
1034 |
6009 |
Hold the position for a few seconds, then release and repeat with the other arm. |
1034 |
| 1034 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm against wall.gif |
one arm against wall |
1946 |
triceps |
1034 |
1034 |
body weight |
1034 |
6009 |
Hold the position for a few seconds, then release and repeat with the other arm. |
1034 |
| 1035 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif |
one arm chin-up |
1947 |
biceps |
1035 |
1035 |
body weight |
1035 |
6010 |
Stand facing a pull-up bar with your feet shoulder-width apart. |
1035 |
| 1035 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif |
one arm chin-up |
1948 |
forearms |
1035 |
1035 |
body weight |
1035 |
6010 |
Stand facing a pull-up bar with your feet shoulder-width apart. |
1035 |
| 1035 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif |
one arm chin-up |
1947 |
biceps |
1035 |
1035 |
body weight |
1035 |
6011 |
Reach up and grab the bar with an underhand grip, with one hand gripping the bar and the other hand holding your wrist for support. |
1035 |
| 1035 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif |
one arm chin-up |
1948 |
forearms |
1035 |
1035 |
body weight |
1035 |
6011 |
Reach up and grab the bar with an underhand grip, with one hand gripping the bar and the other hand holding your wrist for support. |
1035 |
| 1035 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif |
one arm chin-up |
1947 |
biceps |
1035 |
1035 |
body weight |
1035 |
6012 |
Hang from the bar with your arm fully extended, keeping your body straight and your core engaged. |
1035 |
| 1035 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif |
one arm chin-up |
1948 |
forearms |
1035 |
1035 |
body weight |
1035 |
6012 |
Hang from the bar with your arm fully extended, keeping your body straight and your core engaged. |
1035 |
| 1035 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif |
one arm chin-up |
1947 |
biceps |
1035 |
1035 |
body weight |
1035 |
6013 |
Pull yourself up towards the bar by bending your elbow and squeezing your back muscles. |
1035 |
| 1035 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif |
one arm chin-up |
1948 |
forearms |
1035 |
1035 |
body weight |
1035 |
6013 |
Pull yourself up towards the bar by bending your elbow and squeezing your back muscles. |
1035 |
| 1035 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif |
one arm chin-up |
1947 |
biceps |
1035 |
1035 |
body weight |
1035 |
6014 |
Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position. |
1035 |
| 1035 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif |
one arm chin-up |
1948 |
forearms |
1035 |
1035 |
body weight |
1035 |
6014 |
Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position. |
1035 |
| 1035 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif |
one arm chin-up |
1947 |
biceps |
1035 |
1035 |
body weight |
1035 |
6015 |
Repeat for the desired number of repetitions, then switch arms and repeat. |
1035 |
| 1035 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm chin-up.gif |
one arm chin-up |
1948 |
forearms |
1035 |
1035 |
body weight |
1035 |
6015 |
Repeat for the desired number of repetitions, then switch arms and repeat. |
1035 |
| 1036 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif |
one arm dip |
1950 |
shoulders |
1036 |
1036 |
body weight |
1036 |
6016 |
Stand facing away from a bench or chair, with your feet shoulder-width apart. |
1036 |
| 1036 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif |
one arm dip |
1949 |
chest |
1036 |
1036 |
body weight |
1036 |
6016 |
Stand facing away from a bench or chair, with your feet shoulder-width apart. |
1036 |
| 1036 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif |
one arm dip |
1950 |
shoulders |
1036 |
1036 |
body weight |
1036 |
6017 |
Place one hand on the bench or chair behind you, fingers pointing towards your body. |
1036 |
| 1036 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif |
one arm dip |
1949 |
chest |
1036 |
1036 |
body weight |
1036 |
6017 |
Place one hand on the bench or chair behind you, fingers pointing towards your body. |
1036 |
| 1036 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif |
one arm dip |
1950 |
shoulders |
1036 |
1036 |
body weight |
1036 |
6018 |
Extend your legs out in front of you, keeping your heels on the ground. |
1036 |
| 1036 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif |
one arm dip |
1949 |
chest |
1036 |
1036 |
body weight |
1036 |
6018 |
Extend your legs out in front of you, keeping your heels on the ground. |
1036 |
| 1036 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif |
one arm dip |
1950 |
shoulders |
1036 |
1036 |
body weight |
1036 |
6019 |
Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair. |
1036 |
| 1036 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif |
one arm dip |
1949 |
chest |
1036 |
1036 |
body weight |
1036 |
6019 |
Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair. |
1036 |
| 1036 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif |
one arm dip |
1950 |
shoulders |
1036 |
1036 |
body weight |
1036 |
6020 |
Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position. |
1036 |
| 1036 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif |
one arm dip |
1949 |
chest |
1036 |
1036 |
body weight |
1036 |
6020 |
Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position. |
1036 |
| 1036 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif |
one arm dip |
1950 |
shoulders |
1036 |
1036 |
body weight |
1036 |
6021 |
Repeat for the desired number of repetitions, then switch sides and repeat with the other arm. |
1036 |
| 1036 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm dip.gif |
one arm dip |
1949 |
chest |
1036 |
1036 |
body weight |
1036 |
6021 |
Repeat for the desired number of repetitions, then switch sides and repeat with the other arm. |
1036 |
| 1037 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm slam (with medicine ball).gif |
one arm slam (with medicine ball) |
1952 |
back |
1037 |
1037 |
medicine ball |
1037 |
6022 |
Stand with your feet shoulder-width apart, holding the medicine ball with one hand in front of your waist. |
1037 |
| 1037 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm slam (with medicine ball).gif |
one arm slam (with medicine ball) |
1951 |
shoulders |
1037 |
1037 |
medicine ball |
1037 |
6022 |
Stand with your feet shoulder-width apart, holding the medicine ball with one hand in front of your waist. |
1037 |
| 1037 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm slam (with medicine ball).gif |
one arm slam (with medicine ball) |
1952 |
back |
1037 |
1037 |
medicine ball |
1037 |
6023 |
Bend your knees slightly and engage your core. |
1037 |
| 1037 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm slam (with medicine ball).gif |
one arm slam (with medicine ball) |
1951 |
shoulders |
1037 |
1037 |
medicine ball |
1037 |
6023 |
Bend your knees slightly and engage your core. |
1037 |
| 1037 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm slam (with medicine ball).gif |
one arm slam (with medicine ball) |
1952 |
back |
1037 |
1037 |
medicine ball |
1037 |
6024 |
Raise the medicine ball above your head, fully extending your arm. |
1037 |
| 1037 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm slam (with medicine ball).gif |
one arm slam (with medicine ball) |
1951 |
shoulders |
1037 |
1037 |
medicine ball |
1037 |
6024 |
Raise the medicine ball above your head, fully extending your arm. |
1037 |
| 1037 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm slam (with medicine ball).gif |
one arm slam (with medicine ball) |
1952 |
back |
1037 |
1037 |
medicine ball |
1037 |
6025 |
Forcefully slam the medicine ball down to the ground, using your core and shoulders to generate power. |
1037 |
| 1037 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm slam (with medicine ball).gif |
one arm slam (with medicine ball) |
1951 |
shoulders |
1037 |
1037 |
medicine ball |
1037 |
6025 |
Forcefully slam the medicine ball down to the ground, using your core and shoulders to generate power. |
1037 |
| 1037 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm slam (with medicine ball).gif |
one arm slam (with medicine ball) |
1952 |
back |
1037 |
1037 |
medicine ball |
1037 |
6026 |
Catch the medicine ball on the bounce and repeat for the desired number of repetitions. |
1037 |
| 1037 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm slam (with medicine ball).gif |
one arm slam (with medicine ball) |
1951 |
shoulders |
1037 |
1037 |
medicine ball |
1037 |
6026 |
Catch the medicine ball on the bounce and repeat for the desired number of repetitions. |
1037 |
| 1038 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif |
one arm towel row |
1953 |
biceps |
1038 |
1038 |
body weight |
1038 |
6027 |
Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand. |
1038 |
| 1038 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif |
one arm towel row |
1954 |
forearms |
1038 |
1038 |
body weight |
1038 |
6027 |
Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand. |
1038 |
| 1038 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif |
one arm towel row |
1953 |
biceps |
1038 |
1038 |
body weight |
1038 |
6028 |
Bend forward at the waist, keeping your back straight and your core engaged. |
1038 |
| 1038 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif |
one arm towel row |
1954 |
forearms |
1038 |
1038 |
body weight |
1038 |
6028 |
Bend forward at the waist, keeping your back straight and your core engaged. |
1038 |
| 1038 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif |
one arm towel row |
1953 |
biceps |
1038 |
1038 |
body weight |
1038 |
6029 |
Extend your arm fully, allowing the towel to hang in front of you. |
1038 |
| 1038 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif |
one arm towel row |
1954 |
forearms |
1038 |
1038 |
body weight |
1038 |
6029 |
Extend your arm fully, allowing the towel to hang in front of you. |
1038 |
| 1038 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif |
one arm towel row |
1953 |
biceps |
1038 |
1038 |
body weight |
1038 |
6030 |
Pull the towel towards your chest, squeezing your shoulder blades together. |
1038 |
| 1038 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif |
one arm towel row |
1954 |
forearms |
1038 |
1038 |
body weight |
1038 |
6030 |
Pull the towel towards your chest, squeezing your shoulder blades together. |
1038 |
| 1038 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif |
one arm towel row |
1953 |
biceps |
1038 |
1038 |
body weight |
1038 |
6031 |
Pause for a moment at the top, then slowly lower the towel back to the starting position. |
1038 |
| 1038 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif |
one arm towel row |
1954 |
forearms |
1038 |
1038 |
body weight |
1038 |
6031 |
Pause for a moment at the top, then slowly lower the towel back to the starting position. |
1038 |
| 1038 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif |
one arm towel row |
1953 |
biceps |
1038 |
1038 |
body weight |
1038 |
6032 |
Repeat for the desired number of repetitions, then switch arms. |
1038 |
| 1038 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\one arm towel row.gif |
one arm towel row |
1954 |
forearms |
1038 |
1038 |
body weight |
1038 |
6032 |
Repeat for the desired number of repetitions, then switch arms. |
1038 |
| 1039 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif |
one leg donkey calf raise |
1955 |
hamstrings |
1039 |
1039 |
body weight |
1039 |
6033 |
Stand with your feet shoulder-width apart, toes pointing forward. |
1039 |
| 1039 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif |
one leg donkey calf raise |
1956 |
glutes |
1039 |
1039 |
body weight |
1039 |
6033 |
Stand with your feet shoulder-width apart, toes pointing forward. |
1039 |
| 1039 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif |
one leg donkey calf raise |
1955 |
hamstrings |
1039 |
1039 |
body weight |
1039 |
6034 |
Place your hands on a stable surface for support, such as a wall or a bar. |
1039 |
| 1039 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif |
one leg donkey calf raise |
1956 |
glutes |
1039 |
1039 |
body weight |
1039 |
6034 |
Place your hands on a stable surface for support, such as a wall or a bar. |
1039 |
| 1039 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif |
one leg donkey calf raise |
1955 |
hamstrings |
1039 |
1039 |
body weight |
1039 |
6035 |
Lift one leg off the ground, keeping your knee slightly bent. |
1039 |
| 1039 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif |
one leg donkey calf raise |
1956 |
glutes |
1039 |
1039 |
body weight |
1039 |
6035 |
Lift one leg off the ground, keeping your knee slightly bent. |
1039 |
| 1039 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif |
one leg donkey calf raise |
1955 |
hamstrings |
1039 |
1039 |
body weight |
1039 |
6036 |
Raise your heel as high as possible, using your calf muscles. |
1039 |
| 1039 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif |
one leg donkey calf raise |
1956 |
glutes |
1039 |
1039 |
body weight |
1039 |
6036 |
Raise your heel as high as possible, using your calf muscles. |
1039 |
| 1039 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif |
one leg donkey calf raise |
1955 |
hamstrings |
1039 |
1039 |
body weight |
1039 |
6037 |
Pause for a moment at the top, then slowly lower your heel back down. |
1039 |
| 1039 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif |
one leg donkey calf raise |
1956 |
glutes |
1039 |
1039 |
body weight |
1039 |
6037 |
Pause for a moment at the top, then slowly lower your heel back down. |
1039 |
| 1039 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif |
one leg donkey calf raise |
1955 |
hamstrings |
1039 |
1039 |
body weight |
1039 |
6038 |
Repeat for the desired number of repetitions, then switch legs. |
1039 |
| 1039 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg donkey calf raise.gif |
one leg donkey calf raise |
1956 |
glutes |
1039 |
1039 |
body weight |
1039 |
6038 |
Repeat for the desired number of repetitions, then switch legs. |
1039 |
| 1040 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg floor calf raise.gif |
one leg floor calf raise |
1957 |
ankles |
1040 |
1040 |
body weight |
1040 |
6039 |
Stand with your feet hip-width apart and place your hands on a wall or sturdy object for balance. |
1040 |
| 1040 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg floor calf raise.gif |
one leg floor calf raise |
1958 |
feet |
1040 |
1040 |
body weight |
1040 |
6039 |
Stand with your feet hip-width apart and place your hands on a wall or sturdy object for balance. |
1040 |
| 1040 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg floor calf raise.gif |
one leg floor calf raise |
1957 |
ankles |
1040 |
1040 |
body weight |
1040 |
6040 |
Lift one foot off the ground and balance on the other foot. |
1040 |
| 1040 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg floor calf raise.gif |
one leg floor calf raise |
1958 |
feet |
1040 |
1040 |
body weight |
1040 |
6040 |
Lift one foot off the ground and balance on the other foot. |
1040 |
| 1040 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg floor calf raise.gif |
one leg floor calf raise |
1957 |
ankles |
1040 |
1040 |
body weight |
1040 |
6041 |
Slowly raise your heel off the ground, lifting your body up onto the ball of your foot. |
1040 |
| 1040 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg floor calf raise.gif |
one leg floor calf raise |
1958 |
feet |
1040 |
1040 |
body weight |
1040 |
6041 |
Slowly raise your heel off the ground, lifting your body up onto the ball of your foot. |
1040 |
| 1040 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg floor calf raise.gif |
one leg floor calf raise |
1957 |
ankles |
1040 |
1040 |
body weight |
1040 |
6042 |
Pause for a moment at the top, then slowly lower your heel back down to the starting position. |
1040 |
| 1040 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg floor calf raise.gif |
one leg floor calf raise |
1958 |
feet |
1040 |
1040 |
body weight |
1040 |
6042 |
Pause for a moment at the top, then slowly lower your heel back down to the starting position. |
1040 |
| 1040 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg floor calf raise.gif |
one leg floor calf raise |
1957 |
ankles |
1040 |
1040 |
body weight |
1040 |
6043 |
Repeat for the desired number of repetitions, then switch legs and repeat. |
1040 |
| 1040 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg floor calf raise.gif |
one leg floor calf raise |
1958 |
feet |
1040 |
1040 |
body weight |
1040 |
6043 |
Repeat for the desired number of repetitions, then switch legs and repeat. |
1040 |
| 1041 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif |
one leg squat |
1960 |
hamstrings |
1041 |
1041 |
body weight |
1041 |
6044 |
Stand with your feet shoulder-width apart. |
1041 |
| 1041 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif |
one leg squat |
1961 |
calves |
1041 |
1041 |
body weight |
1041 |
6044 |
Stand with your feet shoulder-width apart. |
1041 |
| 1041 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif |
one leg squat |
1959 |
quadriceps |
1041 |
1041 |
body weight |
1041 |
6044 |
Stand with your feet shoulder-width apart. |
1041 |
| 1041 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif |
one leg squat |
1960 |
hamstrings |
1041 |
1041 |
body weight |
1041 |
6045 |
Extend one leg forward, keeping it off the ground. |
1041 |
| 1041 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif |
one leg squat |
1961 |
calves |
1041 |
1041 |
body weight |
1041 |
6045 |
Extend one leg forward, keeping it off the ground. |
1041 |
| 1041 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif |
one leg squat |
1959 |
quadriceps |
1041 |
1041 |
body weight |
1041 |
6045 |
Extend one leg forward, keeping it off the ground. |
1041 |
| 1041 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif |
one leg squat |
1960 |
hamstrings |
1041 |
1041 |
body weight |
1041 |
6046 |
Bend your standing leg and lower your body down as if sitting back into a chair. |
1041 |
| 1041 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif |
one leg squat |
1961 |
calves |
1041 |
1041 |
body weight |
1041 |
6046 |
Bend your standing leg and lower your body down as if sitting back into a chair. |
1041 |
| 1041 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif |
one leg squat |
1959 |
quadriceps |
1041 |
1041 |
body weight |
1041 |
6046 |
Bend your standing leg and lower your body down as if sitting back into a chair. |
1041 |
| 1041 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif |
one leg squat |
1960 |
hamstrings |
1041 |
1041 |
body weight |
1041 |
6047 |
Keep your chest up and your back straight. |
1041 |
| 1041 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif |
one leg squat |
1961 |
calves |
1041 |
1041 |
body weight |
1041 |
6047 |
Keep your chest up and your back straight. |
1041 |
| 1041 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif |
one leg squat |
1959 |
quadriceps |
1041 |
1041 |
body weight |
1041 |
6047 |
Keep your chest up and your back straight. |
1041 |
| 1041 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif |
one leg squat |
1960 |
hamstrings |
1041 |
1041 |
body weight |
1041 |
6048 |
Push through your heel to return to the starting position. |
1041 |
| 1041 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif |
one leg squat |
1961 |
calves |
1041 |
1041 |
body weight |
1041 |
6048 |
Push through your heel to return to the starting position. |
1041 |
| 1041 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif |
one leg squat |
1959 |
quadriceps |
1041 |
1041 |
body weight |
1041 |
6048 |
Push through your heel to return to the starting position. |
1041 |
| 1041 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif |
one leg squat |
1960 |
hamstrings |
1041 |
1041 |
body weight |
1041 |
6049 |
Repeat with the other leg. |
1041 |
| 1041 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif |
one leg squat |
1961 |
calves |
1041 |
1041 |
body weight |
1041 |
6049 |
Repeat with the other leg. |
1041 |
| 1041 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\one leg squat.gif |
one leg squat |
1959 |
quadriceps |
1041 |
1041 |
body weight |
1041 |
6049 |
Repeat with the other leg. |
1041 |
| 1042 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\otis up.gif |
otis up |
1963 |
lower back |
1042 |
1042 |
weighted |
1042 |
6050 |
Lie flat on your back with your knees bent and feet flat on the ground. |
1042 |
| 1042 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\otis up.gif |
otis up |
1962 |
hip flexors |
1042 |
1042 |
weighted |
1042 |
6050 |
Lie flat on your back with your knees bent and feet flat on the ground. |
1042 |
| 1042 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\otis up.gif |
otis up |
1963 |
lower back |
1042 |
1042 |
weighted |
1042 |
6051 |
Place your hands behind your head with your elbows pointing outwards. |
1042 |
| 1042 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\otis up.gif |
otis up |
1962 |
hip flexors |
1042 |
1042 |
weighted |
1042 |
6051 |
Place your hands behind your head with your elbows pointing outwards. |
1042 |
| 1042 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\otis up.gif |
otis up |
1963 |
lower back |
1042 |
1042 |
weighted |
1042 |
6052 |
Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. |
1042 |
| 1042 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\otis up.gif |
otis up |
1962 |
hip flexors |
1042 |
1042 |
weighted |
1042 |
6052 |
Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. |
1042 |
| 1042 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\otis up.gif |
otis up |
1963 |
lower back |
1042 |
1042 |
weighted |
1042 |
6053 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
1042 |
| 1042 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\otis up.gif |
otis up |
1962 |
hip flexors |
1042 |
1042 |
weighted |
1042 |
6053 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
1042 |
| 1042 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\otis up.gif |
otis up |
1963 |
lower back |
1042 |
1042 |
weighted |
1042 |
6054 |
Repeat for the desired number of repetitions. |
1042 |
| 1042 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\otis up.gif |
otis up |
1962 |
hip flexors |
1042 |
1042 |
weighted |
1042 |
6054 |
Repeat for the desired number of repetitions. |
1042 |
| 1043 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif |
outside leg kick push-up |
1964 |
quadriceps |
1043 |
1043 |
body weight |
1043 |
6055 |
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. |
1043 |
| 1043 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif |
outside leg kick push-up |
1966 |
calves |
1043 |
1043 |
body weight |
1043 |
6055 |
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. |
1043 |
| 1043 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif |
outside leg kick push-up |
1965 |
hamstrings |
1043 |
1043 |
body weight |
1043 |
6055 |
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. |
1043 |
| 1043 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif |
outside leg kick push-up |
1964 |
quadriceps |
1043 |
1043 |
body weight |
1043 |
6056 |
Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged. |
1043 |
| 1043 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif |
outside leg kick push-up |
1966 |
calves |
1043 |
1043 |
body weight |
1043 |
6056 |
Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged. |
1043 |
| 1043 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif |
outside leg kick push-up |
1965 |
hamstrings |
1043 |
1043 |
body weight |
1043 |
6056 |
Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged. |
1043 |
| 1043 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif |
outside leg kick push-up |
1964 |
quadriceps |
1043 |
1043 |
body weight |
1043 |
6057 |
As you push back up, kick one leg out to the side, extending it fully and engaging your glutes. |
1043 |
| 1043 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif |
outside leg kick push-up |
1966 |
calves |
1043 |
1043 |
body weight |
1043 |
6057 |
As you push back up, kick one leg out to the side, extending it fully and engaging your glutes. |
1043 |
| 1043 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif |
outside leg kick push-up |
1965 |
hamstrings |
1043 |
1043 |
body weight |
1043 |
6057 |
As you push back up, kick one leg out to the side, extending it fully and engaging your glutes. |
1043 |
| 1043 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif |
outside leg kick push-up |
1964 |
quadriceps |
1043 |
1043 |
body weight |
1043 |
6058 |
Return your leg to the starting position and repeat the push-up, alternating legs with each repetition. |
1043 |
| 1043 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif |
outside leg kick push-up |
1966 |
calves |
1043 |
1043 |
body weight |
1043 |
6058 |
Return your leg to the starting position and repeat the push-up, alternating legs with each repetition. |
1043 |
| 1043 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif |
outside leg kick push-up |
1965 |
hamstrings |
1043 |
1043 |
body weight |
1043 |
6058 |
Return your leg to the starting position and repeat the push-up, alternating legs with each repetition. |
1043 |
| 1043 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif |
outside leg kick push-up |
1964 |
quadriceps |
1043 |
1043 |
body weight |
1043 |
6059 |
Continue alternating leg kicks and push-ups for the desired number of repetitions. |
1043 |
| 1043 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif |
outside leg kick push-up |
1966 |
calves |
1043 |
1043 |
body weight |
1043 |
6059 |
Continue alternating leg kicks and push-ups for the desired number of repetitions. |
1043 |
| 1043 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\outside leg kick push-up.gif |
outside leg kick push-up |
1965 |
hamstrings |
1043 |
1043 |
body weight |
1043 |
6059 |
Continue alternating leg kicks and push-ups for the desired number of repetitions. |
1043 |
| 1044 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\overhead triceps stretch.gif |
overhead triceps stretch |
1967 |
shoulders |
1044 |
1044 |
body weight |
1044 |
6060 |
Stand or sit upright with your feet shoulder-width apart. |
1044 |
| 1044 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\overhead triceps stretch.gif |
overhead triceps stretch |
1967 |
shoulders |
1044 |
1044 |
body weight |
1044 |
6061 |
Extend one arm overhead, bending at the elbow so that your hand reaches towards the opposite shoulder blade. |
1044 |
| 1044 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\overhead triceps stretch.gif |
overhead triceps stretch |
1967 |
shoulders |
1044 |
1044 |
body weight |
1044 |
6062 |
With your other hand, gently pull the elbow of the extended arm towards the opposite side of your head, feeling a stretch in your triceps. |
1044 |
| 1044 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\overhead triceps stretch.gif |
overhead triceps stretch |
1967 |
shoulders |
1044 |
1044 |
body weight |
1044 |
6063 |
Hold the stretch for 15-30 seconds, then release. |
1044 |
| 1044 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\overhead triceps stretch.gif |
overhead triceps stretch |
1967 |
shoulders |
1044 |
1044 |
body weight |
1044 |
6064 |
Repeat on the other side. |
1044 |
| 1045 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt.gif |
pelvic tilt |
1968 |
lower back |
1045 |
1045 |
body weight |
1045 |
6065 |
Lie flat on your back with your knees bent and feet flat on the ground. |
1045 |
| 1045 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt.gif |
pelvic tilt |
1968 |
lower back |
1045 |
1045 |
body weight |
1045 |
6066 |
Place your hands by your sides. |
1045 |
| 1045 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt.gif |
pelvic tilt |
1968 |
lower back |
1045 |
1045 |
body weight |
1045 |
6067 |
Engage your abs and tilt your pelvis upward, pressing your lower back into the ground. |
1045 |
| 1045 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt.gif |
pelvic tilt |
1968 |
lower back |
1045 |
1045 |
body weight |
1045 |
6068 |
Hold this position for a few seconds, focusing on contracting your abs. |
1045 |
| 1045 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt.gif |
pelvic tilt |
1968 |
lower back |
1045 |
1045 |
body weight |
1045 |
6069 |
Release the tilt and return to the starting position. |
1045 |
| 1045 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt.gif |
pelvic tilt |
1968 |
lower back |
1045 |
1045 |
body weight |
1045 |
6070 |
Repeat for the desired number of repetitions. |
1045 |
| 1046 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif |
pelvic tilt into bridge |
1970 |
core |
1046 |
1046 |
body weight |
1046 |
6071 |
Lie on your back with your knees bent and feet flat on the ground. |
1046 |
| 1046 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif |
pelvic tilt into bridge |
1969 |
hamstrings |
1046 |
1046 |
body weight |
1046 |
6071 |
Lie on your back with your knees bent and feet flat on the ground. |
1046 |
| 1046 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif |
pelvic tilt into bridge |
1970 |
core |
1046 |
1046 |
body weight |
1046 |
6072 |
Place your arms by your sides with your palms facing down. |
1046 |
| 1046 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif |
pelvic tilt into bridge |
1969 |
hamstrings |
1046 |
1046 |
body weight |
1046 |
6072 |
Place your arms by your sides with your palms facing down. |
1046 |
| 1046 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif |
pelvic tilt into bridge |
1970 |
core |
1046 |
1046 |
body weight |
1046 |
6073 |
Engage your glutes and core muscles. |
1046 |
| 1046 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif |
pelvic tilt into bridge |
1969 |
hamstrings |
1046 |
1046 |
body weight |
1046 |
6073 |
Engage your glutes and core muscles. |
1046 |
| 1046 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif |
pelvic tilt into bridge |
1970 |
core |
1046 |
1046 |
body weight |
1046 |
6074 |
Tilt your pelvis upward, lifting your hips off the ground. |
1046 |
| 1046 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif |
pelvic tilt into bridge |
1969 |
hamstrings |
1046 |
1046 |
body weight |
1046 |
6074 |
Tilt your pelvis upward, lifting your hips off the ground. |
1046 |
| 1046 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif |
pelvic tilt into bridge |
1970 |
core |
1046 |
1046 |
body weight |
1046 |
6075 |
Hold the bridge position for a few seconds. |
1046 |
| 1046 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif |
pelvic tilt into bridge |
1969 |
hamstrings |
1046 |
1046 |
body weight |
1046 |
6075 |
Hold the bridge position for a few seconds. |
1046 |
| 1046 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif |
pelvic tilt into bridge |
1970 |
core |
1046 |
1046 |
body weight |
1046 |
6076 |
Slowly lower your hips back down to the starting position. |
1046 |
| 1046 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif |
pelvic tilt into bridge |
1969 |
hamstrings |
1046 |
1046 |
body weight |
1046 |
6076 |
Slowly lower your hips back down to the starting position. |
1046 |
| 1046 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif |
pelvic tilt into bridge |
1970 |
core |
1046 |
1046 |
body weight |
1046 |
6077 |
Repeat for the desired number of repetitions. |
1046 |
| 1046 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pelvic tilt into bridge.gif |
pelvic tilt into bridge |
1969 |
hamstrings |
1046 |
1046 |
body weight |
1046 |
6077 |
Repeat for the desired number of repetitions. |
1046 |
| 1047 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif |
peroneals stretch |
1971 |
ankles |
1047 |
1047 |
rope |
1047 |
6078 |
Sit on the ground with your legs extended in front of you. |
1047 |
| 1047 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif |
peroneals stretch |
1972 |
feet |
1047 |
1047 |
rope |
1047 |
6078 |
Sit on the ground with your legs extended in front of you. |
1047 |
| 1047 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif |
peroneals stretch |
1971 |
ankles |
1047 |
1047 |
rope |
1047 |
6079 |
Loop the rope around the ball of your foot and hold the ends of the rope with your hands. |
1047 |
| 1047 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif |
peroneals stretch |
1972 |
feet |
1047 |
1047 |
rope |
1047 |
6079 |
Loop the rope around the ball of your foot and hold the ends of the rope with your hands. |
1047 |
| 1047 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif |
peroneals stretch |
1971 |
ankles |
1047 |
1047 |
rope |
1047 |
6080 |
Gently pull the rope towards you, flexing your foot and stretching your calf muscles. |
1047 |
| 1047 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif |
peroneals stretch |
1972 |
feet |
1047 |
1047 |
rope |
1047 |
6080 |
Gently pull the rope towards you, flexing your foot and stretching your calf muscles. |
1047 |
| 1047 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif |
peroneals stretch |
1971 |
ankles |
1047 |
1047 |
rope |
1047 |
6081 |
Hold the stretch for 15-30 seconds. |
1047 |
| 1047 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif |
peroneals stretch |
1972 |
feet |
1047 |
1047 |
rope |
1047 |
6081 |
Hold the stretch for 15-30 seconds. |
1047 |
| 1047 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif |
peroneals stretch |
1971 |
ankles |
1047 |
1047 |
rope |
1047 |
6082 |
Release the tension on the rope and repeat the stretch on the other leg. |
1047 |
| 1047 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif |
peroneals stretch |
1972 |
feet |
1047 |
1047 |
rope |
1047 |
6082 |
Release the tension on the rope and repeat the stretch on the other leg. |
1047 |
| 1047 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif |
peroneals stretch |
1971 |
ankles |
1047 |
1047 |
rope |
1047 |
6083 |
Repeat for the desired number of repetitions. |
1047 |
| 1047 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\peroneals stretch.gif |
peroneals stretch |
1972 |
feet |
1047 |
1047 |
rope |
1047 |
6083 |
Repeat for the desired number of repetitions. |
1047 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1973 |
core |
1048 |
1048 |
body weight |
1048 |
6084 |
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1975 |
triceps |
1048 |
1048 |
body weight |
1048 |
6084 |
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1974 |
shoulders |
1048 |
1048 |
body weight |
1048 |
6084 |
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1973 |
core |
1048 |
1048 |
body weight |
1048 |
6085 |
Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1975 |
triceps |
1048 |
1048 |
body weight |
1048 |
6085 |
Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1974 |
shoulders |
1048 |
1048 |
body weight |
1048 |
6085 |
Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1973 |
core |
1048 |
1048 |
body weight |
1048 |
6086 |
Lower your upper body towards the ground by bending your elbows, keeping them close to your body. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1975 |
triceps |
1048 |
1048 |
body weight |
1048 |
6086 |
Lower your upper body towards the ground by bending your elbows, keeping them close to your body. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1974 |
shoulders |
1048 |
1048 |
body weight |
1048 |
6086 |
Lower your upper body towards the ground by bending your elbows, keeping them close to your body. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1973 |
core |
1048 |
1048 |
body weight |
1048 |
6087 |
As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1975 |
triceps |
1048 |
1048 |
body weight |
1048 |
6087 |
As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1974 |
shoulders |
1048 |
1048 |
body weight |
1048 |
6087 |
As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1973 |
core |
1048 |
1048 |
body weight |
1048 |
6088 |
Reverse the movement by bending your elbows and lowering your chest back down towards the ground. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1975 |
triceps |
1048 |
1048 |
body weight |
1048 |
6088 |
Reverse the movement by bending your elbows and lowering your chest back down towards the ground. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1974 |
shoulders |
1048 |
1048 |
body weight |
1048 |
6088 |
Reverse the movement by bending your elbows and lowering your chest back down towards the ground. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1973 |
core |
1048 |
1048 |
body weight |
1048 |
6089 |
Push through your hands to return to the inverted V position. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1975 |
triceps |
1048 |
1048 |
body weight |
1048 |
6089 |
Push through your hands to return to the inverted V position. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1974 |
shoulders |
1048 |
1048 |
body weight |
1048 |
6089 |
Push through your hands to return to the inverted V position. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1973 |
core |
1048 |
1048 |
body weight |
1048 |
6090 |
Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1975 |
triceps |
1048 |
1048 |
body weight |
1048 |
6090 |
Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1974 |
shoulders |
1048 |
1048 |
body weight |
1048 |
6090 |
Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1973 |
core |
1048 |
1048 |
body weight |
1048 |
6091 |
Repeat for the desired number of repetitions. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1975 |
triceps |
1048 |
1048 |
body weight |
1048 |
6091 |
Repeat for the desired number of repetitions. |
1048 |
| 1048 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\pike-to-cobra push-up.gif |
pike-to-cobra push-up |
1974 |
shoulders |
1048 |
1048 |
body weight |
1048 |
6091 |
Repeat for the desired number of repetitions. |
1048 |
| 1049 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif |
plyo push up |
1976 |
triceps |
1049 |
1049 |
body weight |
1049 |
6092 |
Start in a high plank position with your hands slightly wider than shoulder-width apart. |
1049 |
| 1049 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif |
plyo push up |
1978 |
core |
1049 |
1049 |
body weight |
1049 |
6092 |
Start in a high plank position with your hands slightly wider than shoulder-width apart. |
1049 |
| 1049 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif |
plyo push up |
1977 |
shoulders |
1049 |
1049 |
body weight |
1049 |
6092 |
Start in a high plank position with your hands slightly wider than shoulder-width apart. |
1049 |
| 1049 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif |
plyo push up |
1976 |
triceps |
1049 |
1049 |
body weight |
1049 |
6093 |
Lower your chest towards the ground by bending your elbows, keeping your body in a straight line. |
1049 |
| 1049 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif |
plyo push up |
1978 |
core |
1049 |
1049 |
body weight |
1049 |
6093 |
Lower your chest towards the ground by bending your elbows, keeping your body in a straight line. |
1049 |
| 1049 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif |
plyo push up |
1977 |
shoulders |
1049 |
1049 |
body weight |
1049 |
6093 |
Lower your chest towards the ground by bending your elbows, keeping your body in a straight line. |
1049 |
| 1049 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif |
plyo push up |
1976 |
triceps |
1049 |
1049 |
body weight |
1049 |
6094 |
Push explosively off the ground, using your chest muscles to propel your upper body off the ground. |
1049 |
| 1049 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif |
plyo push up |
1978 |
core |
1049 |
1049 |
body weight |
1049 |
6094 |
Push explosively off the ground, using your chest muscles to propel your upper body off the ground. |
1049 |
| 1049 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif |
plyo push up |
1977 |
shoulders |
1049 |
1049 |
body weight |
1049 |
6094 |
Push explosively off the ground, using your chest muscles to propel your upper body off the ground. |
1049 |
| 1049 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif |
plyo push up |
1976 |
triceps |
1049 |
1049 |
body weight |
1049 |
6095 |
Land softly with your hands back in the starting position. |
1049 |
| 1049 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif |
plyo push up |
1978 |
core |
1049 |
1049 |
body weight |
1049 |
6095 |
Land softly with your hands back in the starting position. |
1049 |
| 1049 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif |
plyo push up |
1977 |
shoulders |
1049 |
1049 |
body weight |
1049 |
6095 |
Land softly with your hands back in the starting position. |
1049 |
| 1049 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif |
plyo push up |
1976 |
triceps |
1049 |
1049 |
body weight |
1049 |
6096 |
Repeat for the desired number of repetitions. |
1049 |
| 1049 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif |
plyo push up |
1978 |
core |
1049 |
1049 |
body weight |
1049 |
6096 |
Repeat for the desired number of repetitions. |
1049 |
| 1049 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\plyo push up.gif |
plyo push up |
1977 |
shoulders |
1049 |
1049 |
body weight |
1049 |
6096 |
Repeat for the desired number of repetitions. |
1049 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1979 |
glutes |
1050 |
1050 |
body weight |
1050 |
6097 |
Stand with your feet hip-width apart and your arms by your sides. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1981 |
quadriceps |
1050 |
1050 |
body weight |
1050 |
6097 |
Stand with your feet hip-width apart and your arms by your sides. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1982 |
shoulders |
1050 |
1050 |
body weight |
1050 |
6097 |
Stand with your feet hip-width apart and your arms by your sides. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1980 |
hamstrings |
1050 |
1050 |
body weight |
1050 |
6097 |
Stand with your feet hip-width apart and your arms by your sides. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1979 |
glutes |
1050 |
1050 |
body weight |
1050 |
6098 |
Take a step back with your right foot, landing on the ball of your foot. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1981 |
quadriceps |
1050 |
1050 |
body weight |
1050 |
6098 |
Take a step back with your right foot, landing on the ball of your foot. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1982 |
shoulders |
1050 |
1050 |
body weight |
1050 |
6098 |
Take a step back with your right foot, landing on the ball of your foot. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1980 |
hamstrings |
1050 |
1050 |
body weight |
1050 |
6098 |
Take a step back with your right foot, landing on the ball of your foot. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1979 |
glutes |
1050 |
1050 |
body weight |
1050 |
6099 |
Bend your left knee and lower your body into a lunge position. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1981 |
quadriceps |
1050 |
1050 |
body weight |
1050 |
6099 |
Bend your left knee and lower your body into a lunge position. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1982 |
shoulders |
1050 |
1050 |
body weight |
1050 |
6099 |
Bend your left knee and lower your body into a lunge position. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1980 |
hamstrings |
1050 |
1050 |
body weight |
1050 |
6099 |
Bend your left knee and lower your body into a lunge position. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1979 |
glutes |
1050 |
1050 |
body weight |
1050 |
6100 |
As you lower into the lunge, simultaneously reach your arms overhead. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1981 |
quadriceps |
1050 |
1050 |
body weight |
1050 |
6100 |
As you lower into the lunge, simultaneously reach your arms overhead. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1982 |
shoulders |
1050 |
1050 |
body weight |
1050 |
6100 |
As you lower into the lunge, simultaneously reach your arms overhead. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1980 |
hamstrings |
1050 |
1050 |
body weight |
1050 |
6100 |
As you lower into the lunge, simultaneously reach your arms overhead. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1979 |
glutes |
1050 |
1050 |
body weight |
1050 |
6101 |
Pause for a moment at the bottom of the lunge, then return to the starting position by pushing through your left heel and bringing your right foot forward. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1981 |
quadriceps |
1050 |
1050 |
body weight |
1050 |
6101 |
Pause for a moment at the bottom of the lunge, then return to the starting position by pushing through your left heel and bringing your right foot forward. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1982 |
shoulders |
1050 |
1050 |
body weight |
1050 |
6101 |
Pause for a moment at the bottom of the lunge, then return to the starting position by pushing through your left heel and bringing your right foot forward. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1980 |
hamstrings |
1050 |
1050 |
body weight |
1050 |
6101 |
Pause for a moment at the bottom of the lunge, then return to the starting position by pushing through your left heel and bringing your right foot forward. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1979 |
glutes |
1050 |
1050 |
body weight |
1050 |
6102 |
Repeat the movement on the other side, stepping back with your left foot and bending your right knee. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1981 |
quadriceps |
1050 |
1050 |
body weight |
1050 |
6102 |
Repeat the movement on the other side, stepping back with your left foot and bending your right knee. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1982 |
shoulders |
1050 |
1050 |
body weight |
1050 |
6102 |
Repeat the movement on the other side, stepping back with your left foot and bending your right knee. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1980 |
hamstrings |
1050 |
1050 |
body weight |
1050 |
6102 |
Repeat the movement on the other side, stepping back with your left foot and bending your right knee. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1979 |
glutes |
1050 |
1050 |
body weight |
1050 |
6103 |
Continue alternating sides for the desired number of repetitions. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1981 |
quadriceps |
1050 |
1050 |
body weight |
1050 |
6103 |
Continue alternating sides for the desired number of repetitions. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1982 |
shoulders |
1050 |
1050 |
body weight |
1050 |
6103 |
Continue alternating sides for the desired number of repetitions. |
1050 |
| 1050 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior step to overhead reach.gif |
posterior step to overhead reach |
1980 |
hamstrings |
1050 |
1050 |
body weight |
1050 |
6103 |
Continue alternating sides for the desired number of repetitions. |
1050 |
| 1051 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif |
posterior tibialis stretch |
1984 |
quadriceps |
1051 |
1051 |
rope |
1051 |
6104 |
Sit on the ground with your legs extended in front of you. |
1051 |
| 1051 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif |
posterior tibialis stretch |
1983 |
hamstrings |
1051 |
1051 |
rope |
1051 |
6104 |
Sit on the ground with your legs extended in front of you. |
1051 |
| 1051 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif |
posterior tibialis stretch |
1984 |
quadriceps |
1051 |
1051 |
rope |
1051 |
6105 |
Loop the rope around the ball of your foot and hold the ends of the rope with your hands. |
1051 |
| 1051 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif |
posterior tibialis stretch |
1983 |
hamstrings |
1051 |
1051 |
rope |
1051 |
6105 |
Loop the rope around the ball of your foot and hold the ends of the rope with your hands. |
1051 |
| 1051 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif |
posterior tibialis stretch |
1984 |
quadriceps |
1051 |
1051 |
rope |
1051 |
6106 |
Gently pull the rope towards you, flexing your foot and stretching your calf muscles. |
1051 |
| 1051 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif |
posterior tibialis stretch |
1983 |
hamstrings |
1051 |
1051 |
rope |
1051 |
6106 |
Gently pull the rope towards you, flexing your foot and stretching your calf muscles. |
1051 |
| 1051 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif |
posterior tibialis stretch |
1984 |
quadriceps |
1051 |
1051 |
rope |
1051 |
6107 |
Hold the stretch for 20-30 seconds. |
1051 |
| 1051 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif |
posterior tibialis stretch |
1983 |
hamstrings |
1051 |
1051 |
rope |
1051 |
6107 |
Hold the stretch for 20-30 seconds. |
1051 |
| 1051 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif |
posterior tibialis stretch |
1984 |
quadriceps |
1051 |
1051 |
rope |
1051 |
6108 |
Release the tension on the rope and relax your foot. |
1051 |
| 1051 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif |
posterior tibialis stretch |
1983 |
hamstrings |
1051 |
1051 |
rope |
1051 |
6108 |
Release the tension on the rope and relax your foot. |
1051 |
| 1051 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif |
posterior tibialis stretch |
1984 |
quadriceps |
1051 |
1051 |
rope |
1051 |
6109 |
Repeat the stretch on the other leg. |
1051 |
| 1051 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\posterior tibialis stretch.gif |
posterior tibialis stretch |
1983 |
hamstrings |
1051 |
1051 |
rope |
1051 |
6109 |
Repeat the stretch on the other leg. |
1051 |
| 1052 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif |
potty squat |
1985 |
quadriceps |
1052 |
1052 |
body weight |
1052 |
6110 |
Stand with your feet shoulder-width apart, toes pointing slightly outward. |
1052 |
| 1052 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif |
potty squat |
1986 |
glutes |
1052 |
1052 |
body weight |
1052 |
6110 |
Stand with your feet shoulder-width apart, toes pointing slightly outward. |
1052 |
| 1052 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif |
potty squat |
1985 |
quadriceps |
1052 |
1052 |
body weight |
1052 |
6111 |
Lower your body down by bending your knees and pushing your hips back as if you were sitting on a chair. |
1052 |
| 1052 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif |
potty squat |
1986 |
glutes |
1052 |
1052 |
body weight |
1052 |
6111 |
Lower your body down by bending your knees and pushing your hips back as if you were sitting on a chair. |
1052 |
| 1052 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif |
potty squat |
1985 |
quadriceps |
1052 |
1052 |
body weight |
1052 |
6112 |
Keep your chest up and your back straight throughout the movement. |
1052 |
| 1052 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif |
potty squat |
1986 |
glutes |
1052 |
1052 |
body weight |
1052 |
6112 |
Keep your chest up and your back straight throughout the movement. |
1052 |
| 1052 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif |
potty squat |
1985 |
quadriceps |
1052 |
1052 |
body weight |
1052 |
6113 |
Lower yourself until your thighs are parallel to the ground or as low as you can comfortably go. |
1052 |
| 1052 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif |
potty squat |
1986 |
glutes |
1052 |
1052 |
body weight |
1052 |
6113 |
Lower yourself until your thighs are parallel to the ground or as low as you can comfortably go. |
1052 |
| 1052 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif |
potty squat |
1985 |
quadriceps |
1052 |
1052 |
body weight |
1052 |
6114 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
1052 |
| 1052 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif |
potty squat |
1986 |
glutes |
1052 |
1052 |
body weight |
1052 |
6114 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
1052 |
| 1052 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif |
potty squat |
1985 |
quadriceps |
1052 |
1052 |
body weight |
1052 |
6115 |
Repeat for the desired number of repetitions. |
1052 |
| 1052 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat.gif |
potty squat |
1986 |
glutes |
1052 |
1052 |
body weight |
1052 |
6115 |
Repeat for the desired number of repetitions. |
1052 |
| 1053 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif |
potty squat with support |
1987 |
quadriceps |
1053 |
1053 |
body weight |
1053 |
6116 |
Stand with your feet shoulder-width apart, toes pointing slightly outward. |
1053 |
| 1053 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif |
potty squat with support |
1989 |
calves |
1053 |
1053 |
body weight |
1053 |
6116 |
Stand with your feet shoulder-width apart, toes pointing slightly outward. |
1053 |
| 1053 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif |
potty squat with support |
1988 |
hamstrings |
1053 |
1053 |
body weight |
1053 |
6116 |
Stand with your feet shoulder-width apart, toes pointing slightly outward. |
1053 |
| 1053 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif |
potty squat with support |
1987 |
quadriceps |
1053 |
1053 |
body weight |
1053 |
6117 |
Hold onto a stable support, such as a chair or wall, for balance. |
1053 |
| 1053 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif |
potty squat with support |
1989 |
calves |
1053 |
1053 |
body weight |
1053 |
6117 |
Hold onto a stable support, such as a chair or wall, for balance. |
1053 |
| 1053 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif |
potty squat with support |
1988 |
hamstrings |
1053 |
1053 |
body weight |
1053 |
6117 |
Hold onto a stable support, such as a chair or wall, for balance. |
1053 |
| 1053 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif |
potty squat with support |
1987 |
quadriceps |
1053 |
1053 |
body weight |
1053 |
6118 |
Lower your body down into a squat position by bending your knees and pushing your hips back. |
1053 |
| 1053 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif |
potty squat with support |
1989 |
calves |
1053 |
1053 |
body weight |
1053 |
6118 |
Lower your body down into a squat position by bending your knees and pushing your hips back. |
1053 |
| 1053 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif |
potty squat with support |
1988 |
hamstrings |
1053 |
1053 |
body weight |
1053 |
6118 |
Lower your body down into a squat position by bending your knees and pushing your hips back. |
1053 |
| 1053 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif |
potty squat with support |
1987 |
quadriceps |
1053 |
1053 |
body weight |
1053 |
6119 |
Keep your chest up and your back straight throughout the movement. |
1053 |
| 1053 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif |
potty squat with support |
1989 |
calves |
1053 |
1053 |
body weight |
1053 |
6119 |
Keep your chest up and your back straight throughout the movement. |
1053 |
| 1053 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif |
potty squat with support |
1988 |
hamstrings |
1053 |
1053 |
body weight |
1053 |
6119 |
Keep your chest up and your back straight throughout the movement. |
1053 |
| 1053 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif |
potty squat with support |
1987 |
quadriceps |
1053 |
1053 |
body weight |
1053 |
6120 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
1053 |
| 1053 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif |
potty squat with support |
1989 |
calves |
1053 |
1053 |
body weight |
1053 |
6120 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
1053 |
| 1053 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif |
potty squat with support |
1988 |
hamstrings |
1053 |
1053 |
body weight |
1053 |
6120 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
1053 |
| 1053 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif |
potty squat with support |
1987 |
quadriceps |
1053 |
1053 |
body weight |
1053 |
6121 |
Repeat for the desired number of repetitions. |
1053 |
| 1053 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif |
potty squat with support |
1989 |
calves |
1053 |
1053 |
body weight |
1053 |
6121 |
Repeat for the desired number of repetitions. |
1053 |
| 1053 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\potty squat with support.gif |
potty squat with support |
1988 |
hamstrings |
1053 |
1053 |
body weight |
1053 |
6121 |
Repeat for the desired number of repetitions. |
1053 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1990 |
glutes |
1054 |
1054 |
barbell |
1054 |
6122 |
Start with the barbell on the ground in front of you, with your feet shoulder-width apart. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1991 |
quadriceps |
1054 |
1054 |
barbell |
1054 |
6122 |
Start with the barbell on the ground in front of you, with your feet shoulder-width apart. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1992 |
calves |
1054 |
1054 |
barbell |
1054 |
6122 |
Start with the barbell on the ground in front of you, with your feet shoulder-width apart. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1990 |
glutes |
1054 |
1054 |
barbell |
1054 |
6123 |
Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1991 |
quadriceps |
1054 |
1054 |
barbell |
1054 |
6123 |
Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1992 |
calves |
1054 |
1054 |
barbell |
1054 |
6123 |
Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1990 |
glutes |
1054 |
1054 |
barbell |
1054 |
6124 |
Keep your back straight and chest up as you lift the barbell off the ground, extending your hips and knees. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1991 |
quadriceps |
1054 |
1054 |
barbell |
1054 |
6124 |
Keep your back straight and chest up as you lift the barbell off the ground, extending your hips and knees. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1992 |
calves |
1054 |
1054 |
barbell |
1054 |
6124 |
Keep your back straight and chest up as you lift the barbell off the ground, extending your hips and knees. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1990 |
glutes |
1054 |
1054 |
barbell |
1054 |
6125 |
As the barbell reaches your mid-thigh, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1991 |
quadriceps |
1054 |
1054 |
barbell |
1054 |
6125 |
As the barbell reaches your mid-thigh, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1992 |
calves |
1054 |
1054 |
barbell |
1054 |
6125 |
As the barbell reaches your mid-thigh, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1990 |
glutes |
1054 |
1054 |
barbell |
1054 |
6126 |
As the barbell reaches its highest point, quickly drop underneath it, rotating your elbows around and catching the barbell on your shoulders in a front squat position. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1991 |
quadriceps |
1054 |
1054 |
barbell |
1054 |
6126 |
As the barbell reaches its highest point, quickly drop underneath it, rotating your elbows around and catching the barbell on your shoulders in a front squat position. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1992 |
calves |
1054 |
1054 |
barbell |
1054 |
6126 |
As the barbell reaches its highest point, quickly drop underneath it, rotating your elbows around and catching the barbell on your shoulders in a front squat position. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1990 |
glutes |
1054 |
1054 |
barbell |
1054 |
6127 |
Stand up with the barbell, fully extending your hips and knees. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1991 |
quadriceps |
1054 |
1054 |
barbell |
1054 |
6127 |
Stand up with the barbell, fully extending your hips and knees. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1992 |
calves |
1054 |
1054 |
barbell |
1054 |
6127 |
Stand up with the barbell, fully extending your hips and knees. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1990 |
glutes |
1054 |
1054 |
barbell |
1054 |
6128 |
Lower the barbell back down to the starting position, keeping control of the weight throughout the movement. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1991 |
quadriceps |
1054 |
1054 |
barbell |
1054 |
6128 |
Lower the barbell back down to the starting position, keeping control of the weight throughout the movement. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1992 |
calves |
1054 |
1054 |
barbell |
1054 |
6128 |
Lower the barbell back down to the starting position, keeping control of the weight throughout the movement. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1990 |
glutes |
1054 |
1054 |
barbell |
1054 |
6129 |
Repeat for the desired number of repetitions. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1991 |
quadriceps |
1054 |
1054 |
barbell |
1054 |
6129 |
Repeat for the desired number of repetitions. |
1054 |
| 1054 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\power clean.gif |
power clean |
1992 |
calves |
1054 |
1054 |
barbell |
1054 |
6129 |
Repeat for the desired number of repetitions. |
1054 |
| 1055 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif |
power point plank |
1993 |
shoulders |
1055 |
1055 |
body weight |
1055 |
6130 |
Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe. |
1055 |
| 1055 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif |
power point plank |
1995 |
glutes |
1055 |
1055 |
body weight |
1055 |
6130 |
Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe. |
1055 |
| 1055 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif |
power point plank |
1994 |
triceps |
1055 |
1055 |
body weight |
1055 |
6130 |
Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe. |
1055 |
| 1055 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif |
power point plank |
1993 |
shoulders |
1055 |
1055 |
body weight |
1055 |
6131 |
Engage your core and squeeze your glutes to maintain a stable position. |
1055 |
| 1055 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif |
power point plank |
1995 |
glutes |
1055 |
1055 |
body weight |
1055 |
6131 |
Engage your core and squeeze your glutes to maintain a stable position. |
1055 |
| 1055 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif |
power point plank |
1994 |
triceps |
1055 |
1055 |
body weight |
1055 |
6131 |
Engage your core and squeeze your glutes to maintain a stable position. |
1055 |
| 1055 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif |
power point plank |
1993 |
shoulders |
1055 |
1055 |
body weight |
1055 |
6132 |
Lower your body down onto your forearms, one arm at a time, maintaining a straight line from head to toe. |
1055 |
| 1055 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif |
power point plank |
1995 |
glutes |
1055 |
1055 |
body weight |
1055 |
6132 |
Lower your body down onto your forearms, one arm at a time, maintaining a straight line from head to toe. |
1055 |
| 1055 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif |
power point plank |
1994 |
triceps |
1055 |
1055 |
body weight |
1055 |
6132 |
Lower your body down onto your forearms, one arm at a time, maintaining a straight line from head to toe. |
1055 |
| 1055 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif |
power point plank |
1993 |
shoulders |
1055 |
1055 |
body weight |
1055 |
6133 |
Hold this position for the desired amount of time, keeping your core and glutes engaged. |
1055 |
| 1055 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif |
power point plank |
1995 |
glutes |
1055 |
1055 |
body weight |
1055 |
6133 |
Hold this position for the desired amount of time, keeping your core and glutes engaged. |
1055 |
| 1055 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif |
power point plank |
1994 |
triceps |
1055 |
1055 |
body weight |
1055 |
6133 |
Hold this position for the desired amount of time, keeping your core and glutes engaged. |
1055 |
| 1055 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif |
power point plank |
1993 |
shoulders |
1055 |
1055 |
body weight |
1055 |
6134 |
To return to the starting position, push through your forearms and lift your body back up into a high plank position. |
1055 |
| 1055 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif |
power point plank |
1995 |
glutes |
1055 |
1055 |
body weight |
1055 |
6134 |
To return to the starting position, push through your forearms and lift your body back up into a high plank position. |
1055 |
| 1055 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif |
power point plank |
1994 |
triceps |
1055 |
1055 |
body weight |
1055 |
6134 |
To return to the starting position, push through your forearms and lift your body back up into a high plank position. |
1055 |
| 1055 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif |
power point plank |
1993 |
shoulders |
1055 |
1055 |
body weight |
1055 |
6135 |
Repeat for the desired number of repetitions. |
1055 |
| 1055 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif |
power point plank |
1995 |
glutes |
1055 |
1055 |
body weight |
1055 |
6135 |
Repeat for the desired number of repetitions. |
1055 |
| 1055 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\power point plank.gif |
power point plank |
1994 |
triceps |
1055 |
1055 |
body weight |
1055 |
6135 |
Repeat for the desired number of repetitions. |
1055 |
| 1056 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\prisoner half sit-up (male).gif |
prisoner half sit-up (male) |
1996 |
hip flexors |
1056 |
1056 |
body weight |
1056 |
6136 |
Lie flat on your back with your knees bent and feet flat on the ground. |
1056 |
| 1056 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\prisoner half sit-up (male).gif |
prisoner half sit-up (male) |
1996 |
hip flexors |
1056 |
1056 |
body weight |
1056 |
6137 |
Place your hands behind your head with your elbows pointing outwards. |
1056 |
| 1056 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\prisoner half sit-up (male).gif |
prisoner half sit-up (male) |
1996 |
hip flexors |
1056 |
1056 |
body weight |
1056 |
6138 |
Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. |
1056 |
| 1056 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\prisoner half sit-up (male).gif |
prisoner half sit-up (male) |
1996 |
hip flexors |
1056 |
1056 |
body weight |
1056 |
6139 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
1056 |
| 1056 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\prisoner half sit-up (male).gif |
prisoner half sit-up (male) |
1996 |
hip flexors |
1056 |
1056 |
body weight |
1056 |
6140 |
Repeat for the desired number of repetitions. |
1056 |
| 1057 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif |
prone twist on stability ball |
1997 |
obliques |
1057 |
1057 |
stability ball |
1057 |
6141 |
Start by lying face down on a stability ball with your feet shoulder-width apart and your toes touching the ground. |
1057 |
| 1057 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif |
prone twist on stability ball |
1998 |
lower back |
1057 |
1057 |
stability ball |
1057 |
6141 |
Start by lying face down on a stability ball with your feet shoulder-width apart and your toes touching the ground. |
1057 |
| 1057 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif |
prone twist on stability ball |
1997 |
obliques |
1057 |
1057 |
stability ball |
1057 |
6142 |
Place your hands behind your head or cross them over your chest. |
1057 |
| 1057 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif |
prone twist on stability ball |
1998 |
lower back |
1057 |
1057 |
stability ball |
1057 |
6142 |
Place your hands behind your head or cross them over your chest. |
1057 |
| 1057 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif |
prone twist on stability ball |
1997 |
obliques |
1057 |
1057 |
stability ball |
1057 |
6143 |
Engage your core muscles and slowly lift your upper body off the ball, keeping your back straight. |
1057 |
| 1057 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif |
prone twist on stability ball |
1998 |
lower back |
1057 |
1057 |
stability ball |
1057 |
6143 |
Engage your core muscles and slowly lift your upper body off the ball, keeping your back straight. |
1057 |
| 1057 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif |
prone twist on stability ball |
1997 |
obliques |
1057 |
1057 |
stability ball |
1057 |
6144 |
Rotate your torso to one side, bringing your shoulder towards your hip. Keep your hips and legs stable throughout the movement. |
1057 |
| 1057 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif |
prone twist on stability ball |
1998 |
lower back |
1057 |
1057 |
stability ball |
1057 |
6144 |
Rotate your torso to one side, bringing your shoulder towards your hip. Keep your hips and legs stable throughout the movement. |
1057 |
| 1057 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif |
prone twist on stability ball |
1997 |
obliques |
1057 |
1057 |
stability ball |
1057 |
6145 |
Pause for a moment, then return to the starting position. |
1057 |
| 1057 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif |
prone twist on stability ball |
1998 |
lower back |
1057 |
1057 |
stability ball |
1057 |
6145 |
Pause for a moment, then return to the starting position. |
1057 |
| 1057 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif |
prone twist on stability ball |
1997 |
obliques |
1057 |
1057 |
stability ball |
1057 |
6146 |
Repeat the rotation to the other side. |
1057 |
| 1057 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif |
prone twist on stability ball |
1998 |
lower back |
1057 |
1057 |
stability ball |
1057 |
6146 |
Repeat the rotation to the other side. |
1057 |
| 1057 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif |
prone twist on stability ball |
1997 |
obliques |
1057 |
1057 |
stability ball |
1057 |
6147 |
Continue alternating sides for the desired number of repetitions. |
1057 |
| 1057 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\prone twist on stability ball.gif |
prone twist on stability ball |
1998 |
lower back |
1057 |
1057 |
stability ball |
1057 |
6147 |
Continue alternating sides for the desired number of repetitions. |
1057 |
| 1058 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif |
pull up (neutral grip) |
1999 |
biceps |
1058 |
1058 |
body weight |
1058 |
6148 |
Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended. |
1058 |
| 1058 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif |
pull up (neutral grip) |
2000 |
forearms |
1058 |
1058 |
body weight |
1058 |
6148 |
Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended. |
1058 |
| 1058 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif |
pull up (neutral grip) |
1999 |
biceps |
1058 |
1058 |
body weight |
1058 |
6149 |
Engage your core and squeeze your shoulder blades together. |
1058 |
| 1058 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif |
pull up (neutral grip) |
2000 |
forearms |
1058 |
1058 |
body weight |
1058 |
6149 |
Engage your core and squeeze your shoulder blades together. |
1058 |
| 1058 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif |
pull up (neutral grip) |
1999 |
biceps |
1058 |
1058 |
body weight |
1058 |
6150 |
Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips. |
1058 |
| 1058 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif |
pull up (neutral grip) |
2000 |
forearms |
1058 |
1058 |
body weight |
1058 |
6150 |
Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips. |
1058 |
| 1058 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif |
pull up (neutral grip) |
1999 |
biceps |
1058 |
1058 |
body weight |
1058 |
6151 |
Continue pulling until your chin is above the bar. |
1058 |
| 1058 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif |
pull up (neutral grip) |
2000 |
forearms |
1058 |
1058 |
body weight |
1058 |
6151 |
Continue pulling until your chin is above the bar. |
1058 |
| 1058 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif |
pull up (neutral grip) |
1999 |
biceps |
1058 |
1058 |
body weight |
1058 |
6152 |
Pause for a moment at the top, then slowly lower your body back down to the starting position with control. |
1058 |
| 1058 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif |
pull up (neutral grip) |
2000 |
forearms |
1058 |
1058 |
body weight |
1058 |
6152 |
Pause for a moment at the top, then slowly lower your body back down to the starting position with control. |
1058 |
| 1058 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif |
pull up (neutral grip) |
1999 |
biceps |
1058 |
1058 |
body weight |
1058 |
6153 |
Repeat for the desired number of repetitions. |
1058 |
| 1058 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull up (neutral grip).gif |
pull up (neutral grip) |
2000 |
forearms |
1058 |
1058 |
body weight |
1058 |
6153 |
Repeat for the desired number of repetitions. |
1058 |
| 1059 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull-in (on stability ball).gif |
pull-in (on stability ball) |
2001 |
hip flexors |
1059 |
1059 |
stability ball |
1059 |
6154 |
Start by sitting on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
1059 |
| 1059 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull-in (on stability ball).gif |
pull-in (on stability ball) |
2001 |
hip flexors |
1059 |
1059 |
stability ball |
1059 |
6155 |
Place your hands on the sides of the stability ball for support. |
1059 |
| 1059 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull-in (on stability ball).gif |
pull-in (on stability ball) |
2001 |
hip flexors |
1059 |
1059 |
stability ball |
1059 |
6156 |
Engage your abs and slowly roll your hips forward, bringing your knees towards your chest. |
1059 |
| 1059 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull-in (on stability ball).gif |
pull-in (on stability ball) |
2001 |
hip flexors |
1059 |
1059 |
stability ball |
1059 |
6157 |
Pause for a moment at the top of the movement, then slowly extend your legs back to the starting position. |
1059 |
| 1059 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull-in (on stability ball).gif |
pull-in (on stability ball) |
2001 |
hip flexors |
1059 |
1059 |
stability ball |
1059 |
6158 |
Repeat for the desired number of repetitions. |
1059 |
| 1060 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull-up.gif |
pull-up |
2003 |
forearms |
1060 |
1060 |
body weight |
1060 |
6159 |
Hang from a pull-up bar with your palms facing away from you and your arms fully extended. |
1060 |
| 1060 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull-up.gif |
pull-up |
2002 |
biceps |
1060 |
1060 |
body weight |
1060 |
6159 |
Hang from a pull-up bar with your palms facing away from you and your arms fully extended. |
1060 |
| 1060 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull-up.gif |
pull-up |
2003 |
forearms |
1060 |
1060 |
body weight |
1060 |
6160 |
Engage your core and squeeze your shoulder blades together. |
1060 |
| 1060 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull-up.gif |
pull-up |
2002 |
biceps |
1060 |
1060 |
body weight |
1060 |
6160 |
Engage your core and squeeze your shoulder blades together. |
1060 |
| 1060 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull-up.gif |
pull-up |
2003 |
forearms |
1060 |
1060 |
body weight |
1060 |
6161 |
Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar. |
1060 |
| 1060 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull-up.gif |
pull-up |
2002 |
biceps |
1060 |
1060 |
body weight |
1060 |
6161 |
Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar. |
1060 |
| 1060 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull-up.gif |
pull-up |
2003 |
forearms |
1060 |
1060 |
body weight |
1060 |
6162 |
Pause at the top of the movement, then slowly lower your body back down to the starting position. |
1060 |
| 1060 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull-up.gif |
pull-up |
2002 |
biceps |
1060 |
1060 |
body weight |
1060 |
6162 |
Pause at the top of the movement, then slowly lower your body back down to the starting position. |
1060 |
| 1060 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull-up.gif |
pull-up |
2003 |
forearms |
1060 |
1060 |
body weight |
1060 |
6163 |
Repeat for the desired number of repetitions. |
1060 |
| 1060 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\pull-up.gif |
pull-up |
2002 |
biceps |
1060 |
1060 |
body weight |
1060 |
6163 |
Repeat for the desired number of repetitions. |
1060 |
| 1061 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif |
push and pull bodyweight |
2004 |
triceps |
1061 |
1061 |
body weight |
1061 |
6164 |
Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line. |
1061 |
| 1061 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif |
push and pull bodyweight |
2005 |
deltoids |
1061 |
1061 |
body weight |
1061 |
6164 |
Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line. |
1061 |
| 1061 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif |
push and pull bodyweight |
2004 |
triceps |
1061 |
1061 |
body weight |
1061 |
6165 |
Lower your chest towards the ground by bending your elbows, keeping your body straight. |
1061 |
| 1061 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif |
push and pull bodyweight |
2005 |
deltoids |
1061 |
1061 |
body weight |
1061 |
6165 |
Lower your chest towards the ground by bending your elbows, keeping your body straight. |
1061 |
| 1061 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif |
push and pull bodyweight |
2004 |
triceps |
1061 |
1061 |
body weight |
1061 |
6166 |
Push through your palms to extend your arms and return to the starting position. |
1061 |
| 1061 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif |
push and pull bodyweight |
2005 |
deltoids |
1061 |
1061 |
body weight |
1061 |
6166 |
Push through your palms to extend your arms and return to the starting position. |
1061 |
| 1061 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif |
push and pull bodyweight |
2004 |
triceps |
1061 |
1061 |
body weight |
1061 |
6167 |
From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight. |
1061 |
| 1061 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif |
push and pull bodyweight |
2005 |
deltoids |
1061 |
1061 |
body weight |
1061 |
6167 |
From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight. |
1061 |
| 1061 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif |
push and pull bodyweight |
2004 |
triceps |
1061 |
1061 |
body weight |
1061 |
6168 |
Push through your palms to extend your arms and return to the starting position. |
1061 |
| 1061 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif |
push and pull bodyweight |
2005 |
deltoids |
1061 |
1061 |
body weight |
1061 |
6168 |
Push through your palms to extend your arms and return to the starting position. |
1061 |
| 1061 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif |
push and pull bodyweight |
2004 |
triceps |
1061 |
1061 |
body weight |
1061 |
6169 |
Repeat for the desired number of repetitions. |
1061 |
| 1061 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push and pull bodyweight.gif |
push and pull bodyweight |
2005 |
deltoids |
1061 |
1061 |
body weight |
1061 |
6169 |
Repeat for the desired number of repetitions. |
1061 |
| 1062 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif |
push to run |
2006 |
quadriceps |
1062 |
1062 |
body weight |
1062 |
6170 |
Start in a push-up position with your hands shoulder-width apart and your body in a straight line. |
1062 |
| 1062 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif |
push to run |
2008 |
calves |
1062 |
1062 |
body weight |
1062 |
6170 |
Start in a push-up position with your hands shoulder-width apart and your body in a straight line. |
1062 |
| 1062 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif |
push to run |
2007 |
hamstrings |
1062 |
1062 |
body weight |
1062 |
6170 |
Start in a push-up position with your hands shoulder-width apart and your body in a straight line. |
1062 |
| 1062 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif |
push to run |
2006 |
quadriceps |
1062 |
1062 |
body weight |
1062 |
6171 |
Lower your chest towards the ground by bending your elbows, keeping your body straight. |
1062 |
| 1062 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif |
push to run |
2008 |
calves |
1062 |
1062 |
body weight |
1062 |
6171 |
Lower your chest towards the ground by bending your elbows, keeping your body straight. |
1062 |
| 1062 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif |
push to run |
2007 |
hamstrings |
1062 |
1062 |
body weight |
1062 |
6171 |
Lower your chest towards the ground by bending your elbows, keeping your body straight. |
1062 |
| 1062 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif |
push to run |
2006 |
quadriceps |
1062 |
1062 |
body weight |
1062 |
6172 |
Push through your hands to extend your arms and return to the starting position. |
1062 |
| 1062 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif |
push to run |
2008 |
calves |
1062 |
1062 |
body weight |
1062 |
6172 |
Push through your hands to extend your arms and return to the starting position. |
1062 |
| 1062 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif |
push to run |
2007 |
hamstrings |
1062 |
1062 |
body weight |
1062 |
6172 |
Push through your hands to extend your arms and return to the starting position. |
1062 |
| 1062 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif |
push to run |
2006 |
quadriceps |
1062 |
1062 |
body weight |
1062 |
6173 |
Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest. |
1062 |
| 1062 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif |
push to run |
2008 |
calves |
1062 |
1062 |
body weight |
1062 |
6173 |
Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest. |
1062 |
| 1062 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif |
push to run |
2007 |
hamstrings |
1062 |
1062 |
body weight |
1062 |
6173 |
Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest. |
1062 |
| 1062 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif |
push to run |
2006 |
quadriceps |
1062 |
1062 |
body weight |
1062 |
6174 |
Continue alternating knees as fast as you can while maintaining good form. |
1062 |
| 1062 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif |
push to run |
2008 |
calves |
1062 |
1062 |
body weight |
1062 |
6174 |
Continue alternating knees as fast as you can while maintaining good form. |
1062 |
| 1062 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif |
push to run |
2007 |
hamstrings |
1062 |
1062 |
body weight |
1062 |
6174 |
Continue alternating knees as fast as you can while maintaining good form. |
1062 |
| 1062 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif |
push to run |
2006 |
quadriceps |
1062 |
1062 |
body weight |
1062 |
6175 |
Continue for the desired duration or number of repetitions. |
1062 |
| 1062 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif |
push to run |
2008 |
calves |
1062 |
1062 |
body weight |
1062 |
6175 |
Continue for the desired duration or number of repetitions. |
1062 |
| 1062 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\push to run.gif |
push to run |
2007 |
hamstrings |
1062 |
1062 |
body weight |
1062 |
6175 |
Continue for the desired duration or number of repetitions. |
1062 |
| 1063 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif |
push up on bosu ball |
2009 |
triceps |
1063 |
1063 |
bosu ball |
1063 |
6176 |
Place the bosu ball on the ground with the flat side facing up. |
1063 |
| 1063 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif |
push up on bosu ball |
2010 |
shoulders |
1063 |
1063 |
bosu ball |
1063 |
6176 |
Place the bosu ball on the ground with the flat side facing up. |
1063 |
| 1063 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif |
push up on bosu ball |
2011 |
core |
1063 |
1063 |
bosu ball |
1063 |
6176 |
Place the bosu ball on the ground with the flat side facing up. |
1063 |
| 1063 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif |
push up on bosu ball |
2009 |
triceps |
1063 |
1063 |
bosu ball |
1063 |
6177 |
Position yourself in a push-up position with your hands on the outer edges of the bosu ball. |
1063 |
| 1063 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif |
push up on bosu ball |
2010 |
shoulders |
1063 |
1063 |
bosu ball |
1063 |
6177 |
Position yourself in a push-up position with your hands on the outer edges of the bosu ball. |
1063 |
| 1063 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif |
push up on bosu ball |
2011 |
core |
1063 |
1063 |
bosu ball |
1063 |
6177 |
Position yourself in a push-up position with your hands on the outer edges of the bosu ball. |
1063 |
| 1063 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif |
push up on bosu ball |
2009 |
triceps |
1063 |
1063 |
bosu ball |
1063 |
6178 |
Engage your core and lower your body down towards the bosu ball by bending your elbows. |
1063 |
| 1063 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif |
push up on bosu ball |
2010 |
shoulders |
1063 |
1063 |
bosu ball |
1063 |
6178 |
Engage your core and lower your body down towards the bosu ball by bending your elbows. |
1063 |
| 1063 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif |
push up on bosu ball |
2011 |
core |
1063 |
1063 |
bosu ball |
1063 |
6178 |
Engage your core and lower your body down towards the bosu ball by bending your elbows. |
1063 |
| 1063 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif |
push up on bosu ball |
2009 |
triceps |
1063 |
1063 |
bosu ball |
1063 |
6179 |
Push yourself back up to the starting position by extending your arms. |
1063 |
| 1063 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif |
push up on bosu ball |
2010 |
shoulders |
1063 |
1063 |
bosu ball |
1063 |
6179 |
Push yourself back up to the starting position by extending your arms. |
1063 |
| 1063 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif |
push up on bosu ball |
2011 |
core |
1063 |
1063 |
bosu ball |
1063 |
6179 |
Push yourself back up to the starting position by extending your arms. |
1063 |
| 1063 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif |
push up on bosu ball |
2009 |
triceps |
1063 |
1063 |
bosu ball |
1063 |
6180 |
Repeat for the desired number of repetitions. |
1063 |
| 1063 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif |
push up on bosu ball |
2010 |
shoulders |
1063 |
1063 |
bosu ball |
1063 |
6180 |
Repeat for the desired number of repetitions. |
1063 |
| 1063 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push up on bosu ball.gif |
push up on bosu ball |
2011 |
core |
1063 |
1063 |
bosu ball |
1063 |
6180 |
Repeat for the desired number of repetitions. |
1063 |
| 1064 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif |
push-up |
2013 |
deltoids |
1064 |
1064 |
body weight |
1064 |
6181 |
Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together. |
1064 |
| 1064 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif |
push-up |
2014 |
core |
1064 |
1064 |
body weight |
1064 |
6181 |
Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together. |
1064 |
| 1064 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif |
push-up |
2012 |
triceps |
1064 |
1064 |
body weight |
1064 |
6181 |
Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together. |
1064 |
| 1064 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif |
push-up |
2013 |
deltoids |
1064 |
1064 |
body weight |
1064 |
6182 |
Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line. |
1064 |
| 1064 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif |
push-up |
2014 |
core |
1064 |
1064 |
body weight |
1064 |
6182 |
Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line. |
1064 |
| 1064 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif |
push-up |
2012 |
triceps |
1064 |
1064 |
body weight |
1064 |
6182 |
Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line. |
1064 |
| 1064 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif |
push-up |
2013 |
deltoids |
1064 |
1064 |
body weight |
1064 |
6183 |
Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms. |
1064 |
| 1064 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif |
push-up |
2014 |
core |
1064 |
1064 |
body weight |
1064 |
6183 |
Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms. |
1064 |
| 1064 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif |
push-up |
2012 |
triceps |
1064 |
1064 |
body weight |
1064 |
6183 |
Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms. |
1064 |
| 1064 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif |
push-up |
2013 |
deltoids |
1064 |
1064 |
body weight |
1064 |
6184 |
Repeat for the desired number of repetitions. |
1064 |
| 1064 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif |
push-up |
2014 |
core |
1064 |
1064 |
body weight |
1064 |
6184 |
Repeat for the desired number of repetitions. |
1064 |
| 1064 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up.gif |
push-up |
2012 |
triceps |
1064 |
1064 |
body weight |
1064 |
6184 |
Repeat for the desired number of repetitions. |
1064 |
| 1065 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif |
push-up (bosu ball) |
2016 |
shoulders |
1065 |
1065 |
bosu ball |
1065 |
6185 |
Place the bosu ball on the ground with the flat side facing up. |
1065 |
| 1065 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif |
push-up (bosu ball) |
2015 |
triceps |
1065 |
1065 |
bosu ball |
1065 |
6185 |
Place the bosu ball on the ground with the flat side facing up. |
1065 |
| 1065 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif |
push-up (bosu ball) |
2017 |
core |
1065 |
1065 |
bosu ball |
1065 |
6185 |
Place the bosu ball on the ground with the flat side facing up. |
1065 |
| 1065 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif |
push-up (bosu ball) |
2016 |
shoulders |
1065 |
1065 |
bosu ball |
1065 |
6186 |
Position yourself in a push-up position with your hands on the outer edges of the bosu ball. |
1065 |
| 1065 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif |
push-up (bosu ball) |
2015 |
triceps |
1065 |
1065 |
bosu ball |
1065 |
6186 |
Position yourself in a push-up position with your hands on the outer edges of the bosu ball. |
1065 |
| 1065 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif |
push-up (bosu ball) |
2017 |
core |
1065 |
1065 |
bosu ball |
1065 |
6186 |
Position yourself in a push-up position with your hands on the outer edges of the bosu ball. |
1065 |
| 1065 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif |
push-up (bosu ball) |
2016 |
shoulders |
1065 |
1065 |
bosu ball |
1065 |
6187 |
Engage your core and lower your body down towards the bosu ball by bending your elbows. |
1065 |
| 1065 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif |
push-up (bosu ball) |
2015 |
triceps |
1065 |
1065 |
bosu ball |
1065 |
6187 |
Engage your core and lower your body down towards the bosu ball by bending your elbows. |
1065 |
| 1065 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif |
push-up (bosu ball) |
2017 |
core |
1065 |
1065 |
bosu ball |
1065 |
6187 |
Engage your core and lower your body down towards the bosu ball by bending your elbows. |
1065 |
| 1065 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif |
push-up (bosu ball) |
2016 |
shoulders |
1065 |
1065 |
bosu ball |
1065 |
6188 |
Push yourself back up to the starting position by extending your arms. |
1065 |
| 1065 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif |
push-up (bosu ball) |
2015 |
triceps |
1065 |
1065 |
bosu ball |
1065 |
6188 |
Push yourself back up to the starting position by extending your arms. |
1065 |
| 1065 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif |
push-up (bosu ball) |
2017 |
core |
1065 |
1065 |
bosu ball |
1065 |
6188 |
Push yourself back up to the starting position by extending your arms. |
1065 |
| 1065 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif |
push-up (bosu ball) |
2016 |
shoulders |
1065 |
1065 |
bosu ball |
1065 |
6189 |
Repeat for the desired number of repetitions. |
1065 |
| 1065 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif |
push-up (bosu ball) |
2015 |
triceps |
1065 |
1065 |
bosu ball |
1065 |
6189 |
Repeat for the desired number of repetitions. |
1065 |
| 1065 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (bosu ball).gif |
push-up (bosu ball) |
2017 |
core |
1065 |
1065 |
bosu ball |
1065 |
6189 |
Repeat for the desired number of repetitions. |
1065 |
| 1066 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2018 |
triceps |
1066 |
1066 |
stability ball |
1066 |
6190 |
Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart. |
1066 |
| 1066 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2020 |
core |
1066 |
1066 |
stability ball |
1066 |
6190 |
Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart. |
1066 |
| 1066 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2019 |
shoulders |
1066 |
1066 |
stability ball |
1066 |
6190 |
Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart. |
1066 |
| 1066 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2018 |
triceps |
1066 |
1066 |
stability ball |
1066 |
6191 |
Extend your legs straight out behind you, balancing on your toes. |
1066 |
| 1066 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2020 |
core |
1066 |
1066 |
stability ball |
1066 |
6191 |
Extend your legs straight out behind you, balancing on your toes. |
1066 |
| 1066 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2019 |
shoulders |
1066 |
1066 |
stability ball |
1066 |
6191 |
Extend your legs straight out behind you, balancing on your toes. |
1066 |
| 1066 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2018 |
triceps |
1066 |
1066 |
stability ball |
1066 |
6192 |
Engage your core and lower your chest towards the ball by bending your elbows, keeping your body in a straight line. |
1066 |
| 1066 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2020 |
core |
1066 |
1066 |
stability ball |
1066 |
6192 |
Engage your core and lower your chest towards the ball by bending your elbows, keeping your body in a straight line. |
1066 |
| 1066 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2019 |
shoulders |
1066 |
1066 |
stability ball |
1066 |
6192 |
Engage your core and lower your chest towards the ball by bending your elbows, keeping your body in a straight line. |
1066 |
| 1066 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2018 |
triceps |
1066 |
1066 |
stability ball |
1066 |
6193 |
Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. |
1066 |
| 1066 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2020 |
core |
1066 |
1066 |
stability ball |
1066 |
6193 |
Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. |
1066 |
| 1066 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2019 |
shoulders |
1066 |
1066 |
stability ball |
1066 |
6193 |
Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. |
1066 |
| 1066 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2018 |
triceps |
1066 |
1066 |
stability ball |
1066 |
6194 |
Repeat for the desired number of repetitions. |
1066 |
| 1066 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2020 |
core |
1066 |
1066 |
stability ball |
1066 |
6194 |
Repeat for the desired number of repetitions. |
1066 |
| 1066 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2019 |
shoulders |
1066 |
1066 |
stability ball |
1066 |
6194 |
Repeat for the desired number of repetitions. |
1066 |
| 1067 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2021 |
triceps |
1067 |
1067 |
stability ball |
1067 |
6195 |
Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart. |
1067 |
| 1067 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2022 |
shoulders |
1067 |
1067 |
stability ball |
1067 |
6195 |
Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart. |
1067 |
| 1067 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2023 |
core |
1067 |
1067 |
stability ball |
1067 |
6195 |
Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart. |
1067 |
| 1067 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2021 |
triceps |
1067 |
1067 |
stability ball |
1067 |
6196 |
Extend your legs straight out behind you, balancing on your toes. |
1067 |
| 1067 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2022 |
shoulders |
1067 |
1067 |
stability ball |
1067 |
6196 |
Extend your legs straight out behind you, balancing on your toes. |
1067 |
| 1067 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2023 |
core |
1067 |
1067 |
stability ball |
1067 |
6196 |
Extend your legs straight out behind you, balancing on your toes. |
1067 |
| 1067 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2021 |
triceps |
1067 |
1067 |
stability ball |
1067 |
6197 |
Engage your core and lower your chest towards the ball by bending your elbows, keeping your body in a straight line. |
1067 |
| 1067 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2022 |
shoulders |
1067 |
1067 |
stability ball |
1067 |
6197 |
Engage your core and lower your chest towards the ball by bending your elbows, keeping your body in a straight line. |
1067 |
| 1067 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2023 |
core |
1067 |
1067 |
stability ball |
1067 |
6197 |
Engage your core and lower your chest towards the ball by bending your elbows, keeping your body in a straight line. |
1067 |
| 1067 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2021 |
triceps |
1067 |
1067 |
stability ball |
1067 |
6198 |
Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. |
1067 |
| 1067 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2022 |
shoulders |
1067 |
1067 |
stability ball |
1067 |
6198 |
Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. |
1067 |
| 1067 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2023 |
core |
1067 |
1067 |
stability ball |
1067 |
6198 |
Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. |
1067 |
| 1067 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2021 |
triceps |
1067 |
1067 |
stability ball |
1067 |
6199 |
Repeat for the desired number of repetitions. |
1067 |
| 1067 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2022 |
shoulders |
1067 |
1067 |
stability ball |
1067 |
6199 |
Repeat for the desired number of repetitions. |
1067 |
| 1067 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (on stability ball).gif |
push-up (on stability ball) |
2023 |
core |
1067 |
1067 |
stability ball |
1067 |
6199 |
Repeat for the desired number of repetitions. |
1067 |
| 1068 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif |
push-up (wall) |
2024 |
triceps |
1068 |
1068 |
body weight |
1068 |
6200 |
Stand facing a wall, about arm's length away. |
1068 |
| 1068 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif |
push-up (wall) |
2025 |
deltoids |
1068 |
1068 |
body weight |
1068 |
6200 |
Stand facing a wall, about arm's length away. |
1068 |
| 1068 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif |
push-up (wall) |
2024 |
triceps |
1068 |
1068 |
body weight |
1068 |
6201 |
Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart. |
1068 |
| 1068 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif |
push-up (wall) |
2025 |
deltoids |
1068 |
1068 |
body weight |
1068 |
6201 |
Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart. |
1068 |
| 1068 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif |
push-up (wall) |
2024 |
triceps |
1068 |
1068 |
body weight |
1068 |
6202 |
Step back a few feet, keeping your body straight and your feet hip-width apart. |
1068 |
| 1068 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif |
push-up (wall) |
2025 |
deltoids |
1068 |
1068 |
body weight |
1068 |
6202 |
Step back a few feet, keeping your body straight and your feet hip-width apart. |
1068 |
| 1068 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif |
push-up (wall) |
2024 |
triceps |
1068 |
1068 |
body weight |
1068 |
6203 |
Bend your elbows and lower your chest towards the wall, keeping your body in a straight line. |
1068 |
| 1068 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif |
push-up (wall) |
2025 |
deltoids |
1068 |
1068 |
body weight |
1068 |
6203 |
Bend your elbows and lower your chest towards the wall, keeping your body in a straight line. |
1068 |
| 1068 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif |
push-up (wall) |
2024 |
triceps |
1068 |
1068 |
body weight |
1068 |
6204 |
Push back up to the starting position, straightening your arms. |
1068 |
| 1068 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif |
push-up (wall) |
2025 |
deltoids |
1068 |
1068 |
body weight |
1068 |
6204 |
Push back up to the starting position, straightening your arms. |
1068 |
| 1068 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif |
push-up (wall) |
2024 |
triceps |
1068 |
1068 |
body weight |
1068 |
6205 |
Repeat for the desired number of repetitions. |
1068 |
| 1068 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall).gif |
push-up (wall) |
2025 |
deltoids |
1068 |
1068 |
body weight |
1068 |
6205 |
Repeat for the desired number of repetitions. |
1068 |
| 1069 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif |
push-up (wall) v. 2 |
2026 |
triceps |
1069 |
1069 |
body weight |
1069 |
6206 |
Stand facing a wall, about arm's length away. |
1069 |
| 1069 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif |
push-up (wall) v. 2 |
2027 |
shoulders |
1069 |
1069 |
body weight |
1069 |
6206 |
Stand facing a wall, about arm's length away. |
1069 |
| 1069 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif |
push-up (wall) v. 2 |
2026 |
triceps |
1069 |
1069 |
body weight |
1069 |
6207 |
Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart. |
1069 |
| 1069 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif |
push-up (wall) v. 2 |
2027 |
shoulders |
1069 |
1069 |
body weight |
1069 |
6207 |
Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart. |
1069 |
| 1069 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif |
push-up (wall) v. 2 |
2026 |
triceps |
1069 |
1069 |
body weight |
1069 |
6208 |
Step back with your feet, keeping them hip-width apart. |
1069 |
| 1069 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif |
push-up (wall) v. 2 |
2027 |
shoulders |
1069 |
1069 |
body weight |
1069 |
6208 |
Step back with your feet, keeping them hip-width apart. |
1069 |
| 1069 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif |
push-up (wall) v. 2 |
2026 |
triceps |
1069 |
1069 |
body weight |
1069 |
6209 |
Engage your core and keep your body in a straight line from head to heels. |
1069 |
| 1069 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif |
push-up (wall) v. 2 |
2027 |
shoulders |
1069 |
1069 |
body weight |
1069 |
6209 |
Engage your core and keep your body in a straight line from head to heels. |
1069 |
| 1069 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif |
push-up (wall) v. 2 |
2026 |
triceps |
1069 |
1069 |
body weight |
1069 |
6210 |
Bend your elbows and lower your chest towards the wall, keeping your body straight. |
1069 |
| 1069 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif |
push-up (wall) v. 2 |
2027 |
shoulders |
1069 |
1069 |
body weight |
1069 |
6210 |
Bend your elbows and lower your chest towards the wall, keeping your body straight. |
1069 |
| 1069 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif |
push-up (wall) v. 2 |
2026 |
triceps |
1069 |
1069 |
body weight |
1069 |
6211 |
Pause for a moment, then push yourself back to the starting position. |
1069 |
| 1069 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif |
push-up (wall) v. 2 |
2027 |
shoulders |
1069 |
1069 |
body weight |
1069 |
6211 |
Pause for a moment, then push yourself back to the starting position. |
1069 |
| 1069 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif |
push-up (wall) v. 2 |
2026 |
triceps |
1069 |
1069 |
body weight |
1069 |
6212 |
Repeat for the desired number of repetitions. |
1069 |
| 1069 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up (wall) v. 2.gif |
push-up (wall) v. 2 |
2027 |
shoulders |
1069 |
1069 |
body weight |
1069 |
6212 |
Repeat for the desired number of repetitions. |
1069 |
| 1070 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up close-grip off dumbbell.gif |
push-up close-grip off dumbbell |
2028 |
chest |
1070 |
1070 |
dumbbell |
1070 |
6213 |
Start in a push-up position with your hands placed close together, directly under your shoulders. |
1070 |
| 1070 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up close-grip off dumbbell.gif |
push-up close-grip off dumbbell |
2029 |
shoulders |
1070 |
1070 |
dumbbell |
1070 |
6213 |
Start in a push-up position with your hands placed close together, directly under your shoulders. |
1070 |
| 1070 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up close-grip off dumbbell.gif |
push-up close-grip off dumbbell |
2028 |
chest |
1070 |
1070 |
dumbbell |
1070 |
6214 |
Hold a dumbbell in each hand, resting them on the ground. |
1070 |
| 1070 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up close-grip off dumbbell.gif |
push-up close-grip off dumbbell |
2029 |
shoulders |
1070 |
1070 |
dumbbell |
1070 |
6214 |
Hold a dumbbell in each hand, resting them on the ground. |
1070 |
| 1070 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up close-grip off dumbbell.gif |
push-up close-grip off dumbbell |
2028 |
chest |
1070 |
1070 |
dumbbell |
1070 |
6215 |
Lower your body towards the ground by bending your elbows, keeping them close to your sides. |
1070 |
| 1070 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up close-grip off dumbbell.gif |
push-up close-grip off dumbbell |
2029 |
shoulders |
1070 |
1070 |
dumbbell |
1070 |
6215 |
Lower your body towards the ground by bending your elbows, keeping them close to your sides. |
1070 |
| 1070 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up close-grip off dumbbell.gif |
push-up close-grip off dumbbell |
2028 |
chest |
1070 |
1070 |
dumbbell |
1070 |
6216 |
Push through your palms to extend your arms and return to the starting position. |
1070 |
| 1070 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up close-grip off dumbbell.gif |
push-up close-grip off dumbbell |
2029 |
shoulders |
1070 |
1070 |
dumbbell |
1070 |
6216 |
Push through your palms to extend your arms and return to the starting position. |
1070 |
| 1070 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up close-grip off dumbbell.gif |
push-up close-grip off dumbbell |
2028 |
chest |
1070 |
1070 |
dumbbell |
1070 |
6217 |
Repeat for the desired number of repetitions. |
1070 |
| 1070 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up close-grip off dumbbell.gif |
push-up close-grip off dumbbell |
2029 |
shoulders |
1070 |
1070 |
dumbbell |
1070 |
6217 |
Repeat for the desired number of repetitions. |
1070 |
| 1071 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif |
push-up inside leg kick |
2030 |
quadriceps |
1071 |
1071 |
body weight |
1071 |
6218 |
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. |
1071 |
| 1071 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif |
push-up inside leg kick |
2031 |
hamstrings |
1071 |
1071 |
body weight |
1071 |
6218 |
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. |
1071 |
| 1071 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif |
push-up inside leg kick |
2032 |
calves |
1071 |
1071 |
body weight |
1071 |
6218 |
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. |
1071 |
| 1071 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif |
push-up inside leg kick |
2033 |
core |
1071 |
1071 |
body weight |
1071 |
6218 |
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. |
1071 |
| 1071 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif |
push-up inside leg kick |
2030 |
quadriceps |
1071 |
1071 |
body weight |
1071 |
6219 |
Lower your body towards the ground by bending your elbows, keeping your back straight and your core engaged. |
1071 |
| 1071 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif |
push-up inside leg kick |
2031 |
hamstrings |
1071 |
1071 |
body weight |
1071 |
6219 |
Lower your body towards the ground by bending your elbows, keeping your back straight and your core engaged. |
1071 |
| 1071 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif |
push-up inside leg kick |
2032 |
calves |
1071 |
1071 |
body weight |
1071 |
6219 |
Lower your body towards the ground by bending your elbows, keeping your back straight and your core engaged. |
1071 |
| 1071 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif |
push-up inside leg kick |
2033 |
core |
1071 |
1071 |
body weight |
1071 |
6219 |
Lower your body towards the ground by bending your elbows, keeping your back straight and your core engaged. |
1071 |
| 1071 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif |
push-up inside leg kick |
2030 |
quadriceps |
1071 |
1071 |
body weight |
1071 |
6220 |
As you push back up, lift one leg off the ground and kick it out to the side, keeping it straight. |
1071 |
| 1071 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif |
push-up inside leg kick |
2031 |
hamstrings |
1071 |
1071 |
body weight |
1071 |
6220 |
As you push back up, lift one leg off the ground and kick it out to the side, keeping it straight. |
1071 |
| 1071 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif |
push-up inside leg kick |
2032 |
calves |
1071 |
1071 |
body weight |
1071 |
6220 |
As you push back up, lift one leg off the ground and kick it out to the side, keeping it straight. |
1071 |
| 1071 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif |
push-up inside leg kick |
2033 |
core |
1071 |
1071 |
body weight |
1071 |
6220 |
As you push back up, lift one leg off the ground and kick it out to the side, keeping it straight. |
1071 |
| 1071 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif |
push-up inside leg kick |
2030 |
quadriceps |
1071 |
1071 |
body weight |
1071 |
6221 |
Lower your leg back down and repeat the push-up, then switch to the other leg. |
1071 |
| 1071 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif |
push-up inside leg kick |
2031 |
hamstrings |
1071 |
1071 |
body weight |
1071 |
6221 |
Lower your leg back down and repeat the push-up, then switch to the other leg. |
1071 |
| 1071 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif |
push-up inside leg kick |
2032 |
calves |
1071 |
1071 |
body weight |
1071 |
6221 |
Lower your leg back down and repeat the push-up, then switch to the other leg. |
1071 |
| 1071 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif |
push-up inside leg kick |
2033 |
core |
1071 |
1071 |
body weight |
1071 |
6221 |
Lower your leg back down and repeat the push-up, then switch to the other leg. |
1071 |
| 1071 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif |
push-up inside leg kick |
2030 |
quadriceps |
1071 |
1071 |
body weight |
1071 |
6222 |
Continue alternating leg kicks with each push-up repetition. |
1071 |
| 1071 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif |
push-up inside leg kick |
2031 |
hamstrings |
1071 |
1071 |
body weight |
1071 |
6222 |
Continue alternating leg kicks with each push-up repetition. |
1071 |
| 1071 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif |
push-up inside leg kick |
2032 |
calves |
1071 |
1071 |
body weight |
1071 |
6222 |
Continue alternating leg kicks with each push-up repetition. |
1071 |
| 1071 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up inside leg kick.gif |
push-up inside leg kick |
2033 |
core |
1071 |
1071 |
body weight |
1071 |
6222 |
Continue alternating leg kicks with each push-up repetition. |
1071 |
| 1072 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif |
push-up medicine ball |
2034 |
triceps |
1072 |
1072 |
medicine ball |
1072 |
6223 |
Start in a high plank position with your hands on the medicine ball, shoulder-width apart. |
1072 |
| 1072 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif |
push-up medicine ball |
2035 |
shoulders |
1072 |
1072 |
medicine ball |
1072 |
6223 |
Start in a high plank position with your hands on the medicine ball, shoulder-width apart. |
1072 |
| 1072 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif |
push-up medicine ball |
2036 |
core |
1072 |
1072 |
medicine ball |
1072 |
6223 |
Start in a high plank position with your hands on the medicine ball, shoulder-width apart. |
1072 |
| 1072 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif |
push-up medicine ball |
2034 |
triceps |
1072 |
1072 |
medicine ball |
1072 |
6224 |
Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight. |
1072 |
| 1072 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif |
push-up medicine ball |
2035 |
shoulders |
1072 |
1072 |
medicine ball |
1072 |
6224 |
Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight. |
1072 |
| 1072 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif |
push-up medicine ball |
2036 |
core |
1072 |
1072 |
medicine ball |
1072 |
6224 |
Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight. |
1072 |
| 1072 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif |
push-up medicine ball |
2034 |
triceps |
1072 |
1072 |
medicine ball |
1072 |
6225 |
Push through your palms to extend your arms and return to the starting position. |
1072 |
| 1072 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif |
push-up medicine ball |
2035 |
shoulders |
1072 |
1072 |
medicine ball |
1072 |
6225 |
Push through your palms to extend your arms and return to the starting position. |
1072 |
| 1072 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif |
push-up medicine ball |
2036 |
core |
1072 |
1072 |
medicine ball |
1072 |
6225 |
Push through your palms to extend your arms and return to the starting position. |
1072 |
| 1072 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif |
push-up medicine ball |
2034 |
triceps |
1072 |
1072 |
medicine ball |
1072 |
6226 |
Repeat for the desired number of repetitions. |
1072 |
| 1072 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif |
push-up medicine ball |
2035 |
shoulders |
1072 |
1072 |
medicine ball |
1072 |
6226 |
Repeat for the desired number of repetitions. |
1072 |
| 1072 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up medicine ball.gif |
push-up medicine ball |
2036 |
core |
1072 |
1072 |
medicine ball |
1072 |
6226 |
Repeat for the desired number of repetitions. |
1072 |
| 1073 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up on lower arms.gif |
push-up on lower arms |
2037 |
chest |
1073 |
1073 |
body weight |
1073 |
6227 |
Start in a plank position with your forearms on the ground and elbows directly below your shoulders. |
1073 |
| 1073 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up on lower arms.gif |
push-up on lower arms |
2038 |
shoulders |
1073 |
1073 |
body weight |
1073 |
6227 |
Start in a plank position with your forearms on the ground and elbows directly below your shoulders. |
1073 |
| 1073 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up on lower arms.gif |
push-up on lower arms |
2037 |
chest |
1073 |
1073 |
body weight |
1073 |
6228 |
Engage your core and keep your body in a straight line from head to toe. |
1073 |
| 1073 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up on lower arms.gif |
push-up on lower arms |
2038 |
shoulders |
1073 |
1073 |
body weight |
1073 |
6228 |
Engage your core and keep your body in a straight line from head to toe. |
1073 |
| 1073 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up on lower arms.gif |
push-up on lower arms |
2037 |
chest |
1073 |
1073 |
body weight |
1073 |
6229 |
Lower your chest towards the ground by bending your elbows, keeping them close to your body. |
1073 |
| 1073 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up on lower arms.gif |
push-up on lower arms |
2038 |
shoulders |
1073 |
1073 |
body weight |
1073 |
6229 |
Lower your chest towards the ground by bending your elbows, keeping them close to your body. |
1073 |
| 1073 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up on lower arms.gif |
push-up on lower arms |
2037 |
chest |
1073 |
1073 |
body weight |
1073 |
6230 |
Pause for a moment at the bottom, then push yourself back up to the starting position. |
1073 |
| 1073 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up on lower arms.gif |
push-up on lower arms |
2038 |
shoulders |
1073 |
1073 |
body weight |
1073 |
6230 |
Pause for a moment at the bottom, then push yourself back up to the starting position. |
1073 |
| 1073 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up on lower arms.gif |
push-up on lower arms |
2037 |
chest |
1073 |
1073 |
body weight |
1073 |
6231 |
Repeat for the desired number of repetitions. |
1073 |
| 1073 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up on lower arms.gif |
push-up on lower arms |
2038 |
shoulders |
1073 |
1073 |
body weight |
1073 |
6231 |
Repeat for the desired number of repetitions. |
1073 |
| 1074 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif |
push-up plus |
2039 |
triceps |
1074 |
1074 |
body weight |
1074 |
6232 |
Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels. |
1074 |
| 1074 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif |
push-up plus |
2040 |
shoulders |
1074 |
1074 |
body weight |
1074 |
6232 |
Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels. |
1074 |
| 1074 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif |
push-up plus |
2039 |
triceps |
1074 |
1074 |
body weight |
1074 |
6233 |
Lower your body towards the ground by bending your elbows, keeping them close to your sides. |
1074 |
| 1074 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif |
push-up plus |
2040 |
shoulders |
1074 |
1074 |
body weight |
1074 |
6233 |
Lower your body towards the ground by bending your elbows, keeping them close to your sides. |
1074 |
| 1074 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif |
push-up plus |
2039 |
triceps |
1074 |
1074 |
body weight |
1074 |
6234 |
Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up. |
1074 |
| 1074 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif |
push-up plus |
2040 |
shoulders |
1074 |
1074 |
body weight |
1074 |
6234 |
Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up. |
1074 |
| 1074 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif |
push-up plus |
2039 |
triceps |
1074 |
1074 |
body weight |
1074 |
6235 |
At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling. |
1074 |
| 1074 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif |
push-up plus |
2040 |
shoulders |
1074 |
1074 |
body weight |
1074 |
6235 |
At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling. |
1074 |
| 1074 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif |
push-up plus |
2039 |
triceps |
1074 |
1074 |
body weight |
1074 |
6236 |
Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position. |
1074 |
| 1074 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif |
push-up plus |
2040 |
shoulders |
1074 |
1074 |
body weight |
1074 |
6236 |
Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position. |
1074 |
| 1074 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif |
push-up plus |
2039 |
triceps |
1074 |
1074 |
body weight |
1074 |
6237 |
Repeat for the desired number of repetitions. |
1074 |
| 1074 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up plus.gif |
push-up plus |
2040 |
shoulders |
1074 |
1074 |
body weight |
1074 |
6237 |
Repeat for the desired number of repetitions. |
1074 |
| 1075 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif |
push-up to side plank |
2041 |
shoulders |
1075 |
1075 |
body weight |
1075 |
6238 |
Start in a push-up position with your hands shoulder-width apart and your body in a straight line. |
1075 |
| 1075 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif |
push-up to side plank |
2042 |
chest |
1075 |
1075 |
body weight |
1075 |
6238 |
Start in a push-up position with your hands shoulder-width apart and your body in a straight line. |
1075 |
| 1075 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif |
push-up to side plank |
2043 |
triceps |
1075 |
1075 |
body weight |
1075 |
6238 |
Start in a push-up position with your hands shoulder-width apart and your body in a straight line. |
1075 |
| 1075 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif |
push-up to side plank |
2041 |
shoulders |
1075 |
1075 |
body weight |
1075 |
6239 |
Lower your body towards the ground by bending your elbows, keeping your core engaged. |
1075 |
| 1075 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif |
push-up to side plank |
2042 |
chest |
1075 |
1075 |
body weight |
1075 |
6239 |
Lower your body towards the ground by bending your elbows, keeping your core engaged. |
1075 |
| 1075 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif |
push-up to side plank |
2043 |
triceps |
1075 |
1075 |
body weight |
1075 |
6239 |
Lower your body towards the ground by bending your elbows, keeping your core engaged. |
1075 |
| 1075 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif |
push-up to side plank |
2041 |
shoulders |
1075 |
1075 |
body weight |
1075 |
6240 |
Push back up to the starting position. |
1075 |
| 1075 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif |
push-up to side plank |
2042 |
chest |
1075 |
1075 |
body weight |
1075 |
6240 |
Push back up to the starting position. |
1075 |
| 1075 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif |
push-up to side plank |
2043 |
triceps |
1075 |
1075 |
body weight |
1075 |
6240 |
Push back up to the starting position. |
1075 |
| 1075 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif |
push-up to side plank |
2041 |
shoulders |
1075 |
1075 |
body weight |
1075 |
6241 |
Shift your weight onto your left hand and rotate your body to the right, lifting your right arm towards the ceiling. |
1075 |
| 1075 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif |
push-up to side plank |
2042 |
chest |
1075 |
1075 |
body weight |
1075 |
6241 |
Shift your weight onto your left hand and rotate your body to the right, lifting your right arm towards the ceiling. |
1075 |
| 1075 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif |
push-up to side plank |
2043 |
triceps |
1075 |
1075 |
body weight |
1075 |
6241 |
Shift your weight onto your left hand and rotate your body to the right, lifting your right arm towards the ceiling. |
1075 |
| 1075 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif |
push-up to side plank |
2041 |
shoulders |
1075 |
1075 |
body weight |
1075 |
6242 |
Hold the side plank position for a few seconds, then return to the starting position. |
1075 |
| 1075 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif |
push-up to side plank |
2042 |
chest |
1075 |
1075 |
body weight |
1075 |
6242 |
Hold the side plank position for a few seconds, then return to the starting position. |
1075 |
| 1075 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif |
push-up to side plank |
2043 |
triceps |
1075 |
1075 |
body weight |
1075 |
6242 |
Hold the side plank position for a few seconds, then return to the starting position. |
1075 |
| 1075 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif |
push-up to side plank |
2041 |
shoulders |
1075 |
1075 |
body weight |
1075 |
6243 |
Repeat the push-up and side plank on the opposite side. |
1075 |
| 1075 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif |
push-up to side plank |
2042 |
chest |
1075 |
1075 |
body weight |
1075 |
6243 |
Repeat the push-up and side plank on the opposite side. |
1075 |
| 1075 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif |
push-up to side plank |
2043 |
triceps |
1075 |
1075 |
body weight |
1075 |
6243 |
Repeat the push-up and side plank on the opposite side. |
1075 |
| 1075 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif |
push-up to side plank |
2041 |
shoulders |
1075 |
1075 |
body weight |
1075 |
6244 |
Continue alternating sides for the desired number of repetitions. |
1075 |
| 1075 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif |
push-up to side plank |
2042 |
chest |
1075 |
1075 |
body weight |
1075 |
6244 |
Continue alternating sides for the desired number of repetitions. |
1075 |
| 1075 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\push-up to side plank.gif |
push-up to side plank |
2043 |
triceps |
1075 |
1075 |
body weight |
1075 |
6244 |
Continue alternating sides for the desired number of repetitions. |
1075 |
| 1076 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif |
quads |
2044 |
hamstrings |
1076 |
1076 |
body weight |
1076 |
6245 |
Stand with your feet shoulder-width apart. |
1076 |
| 1076 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif |
quads |
2045 |
glutes |
1076 |
1076 |
body weight |
1076 |
6245 |
Stand with your feet shoulder-width apart. |
1076 |
| 1076 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif |
quads |
2044 |
hamstrings |
1076 |
1076 |
body weight |
1076 |
6246 |
Lower your body by bending your knees and pushing your hips back as if sitting on a chair. |
1076 |
| 1076 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif |
quads |
2045 |
glutes |
1076 |
1076 |
body weight |
1076 |
6246 |
Lower your body by bending your knees and pushing your hips back as if sitting on a chair. |
1076 |
| 1076 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif |
quads |
2044 |
hamstrings |
1076 |
1076 |
body weight |
1076 |
6247 |
Keep your chest up and your back straight. |
1076 |
| 1076 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif |
quads |
2045 |
glutes |
1076 |
1076 |
body weight |
1076 |
6247 |
Keep your chest up and your back straight. |
1076 |
| 1076 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif |
quads |
2044 |
hamstrings |
1076 |
1076 |
body weight |
1076 |
6248 |
Lower yourself until your thighs are parallel to the ground. |
1076 |
| 1076 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif |
quads |
2045 |
glutes |
1076 |
1076 |
body weight |
1076 |
6248 |
Lower yourself until your thighs are parallel to the ground. |
1076 |
| 1076 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif |
quads |
2044 |
hamstrings |
1076 |
1076 |
body weight |
1076 |
6249 |
Push through your heels to return to the starting position. |
1076 |
| 1076 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif |
quads |
2045 |
glutes |
1076 |
1076 |
body weight |
1076 |
6249 |
Push through your heels to return to the starting position. |
1076 |
| 1076 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif |
quads |
2044 |
hamstrings |
1076 |
1076 |
body weight |
1076 |
6250 |
Repeat for the desired number of repetitions. |
1076 |
| 1076 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\quads.gif |
quads |
2045 |
glutes |
1076 |
1076 |
body weight |
1076 |
6250 |
Repeat for the desired number of repetitions. |
1076 |
| 1077 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\quarter sit-up.gif |
quarter sit-up |
2046 |
hip flexors |
1077 |
1077 |
body weight |
1077 |
6251 |
Lie flat on your back with your knees bent and feet flat on the ground. |
1077 |
| 1077 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\quarter sit-up.gif |
quarter sit-up |
2046 |
hip flexors |
1077 |
1077 |
body weight |
1077 |
6252 |
Place your hands behind your head with your elbows pointing outwards. |
1077 |
| 1077 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\quarter sit-up.gif |
quarter sit-up |
2046 |
hip flexors |
1077 |
1077 |
body weight |
1077 |
6253 |
Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. |
1077 |
| 1077 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\quarter sit-up.gif |
quarter sit-up |
2046 |
hip flexors |
1077 |
1077 |
body weight |
1077 |
6254 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
1077 |
| 1077 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\quarter sit-up.gif |
quarter sit-up |
2046 |
hip flexors |
1077 |
1077 |
body weight |
1077 |
6255 |
Repeat for the desired number of repetitions. |
1077 |
| 1078 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\quick feet v. 2.gif |
quick feet v. 2 |
2047 |
calves |
1078 |
1078 |
body weight |
1078 |
6256 |
Stand with your feet shoulder-width apart and your arms by your sides. |
1078 |
| 1078 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\quick feet v. 2.gif |
quick feet v. 2 |
2048 |
hamstrings |
1078 |
1078 |
body weight |
1078 |
6256 |
Stand with your feet shoulder-width apart and your arms by your sides. |
1078 |
| 1078 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\quick feet v. 2.gif |
quick feet v. 2 |
2047 |
calves |
1078 |
1078 |
body weight |
1078 |
6257 |
Begin by rapidly moving your feet up and down, as if you were running in place. |
1078 |
| 1078 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\quick feet v. 2.gif |
quick feet v. 2 |
2048 |
hamstrings |
1078 |
1078 |
body weight |
1078 |
6257 |
Begin by rapidly moving your feet up and down, as if you were running in place. |
1078 |
| 1078 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\quick feet v. 2.gif |
quick feet v. 2 |
2047 |
calves |
1078 |
1078 |
body weight |
1078 |
6258 |
Keep your movements quick and light, focusing on staying on the balls of your feet. |
1078 |
| 1078 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\quick feet v. 2.gif |
quick feet v. 2 |
2048 |
hamstrings |
1078 |
1078 |
body weight |
1078 |
6258 |
Keep your movements quick and light, focusing on staying on the balls of your feet. |
1078 |
| 1078 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\quick feet v. 2.gif |
quick feet v. 2 |
2047 |
calves |
1078 |
1078 |
body weight |
1078 |
6259 |
Continue for the desired duration or number of repetitions. |
1078 |
| 1078 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\quick feet v. 2.gif |
quick feet v. 2 |
2048 |
hamstrings |
1078 |
1078 |
body weight |
1078 |
6259 |
Continue for the desired duration or number of repetitions. |
1078 |
| 1079 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif |
raise single arm push-up |
2049 |
triceps |
1079 |
1079 |
body weight |
1079 |
6260 |
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. |
1079 |
| 1079 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif |
raise single arm push-up |
2050 |
shoulders |
1079 |
1079 |
body weight |
1079 |
6260 |
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. |
1079 |
| 1079 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif |
raise single arm push-up |
2051 |
core |
1079 |
1079 |
body weight |
1079 |
6260 |
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. |
1079 |
| 1079 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif |
raise single arm push-up |
2049 |
triceps |
1079 |
1079 |
body weight |
1079 |
6261 |
Extend one arm straight out to the side, parallel to the ground. |
1079 |
| 1079 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif |
raise single arm push-up |
2050 |
shoulders |
1079 |
1079 |
body weight |
1079 |
6261 |
Extend one arm straight out to the side, parallel to the ground. |
1079 |
| 1079 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif |
raise single arm push-up |
2051 |
core |
1079 |
1079 |
body weight |
1079 |
6261 |
Extend one arm straight out to the side, parallel to the ground. |
1079 |
| 1079 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif |
raise single arm push-up |
2049 |
triceps |
1079 |
1079 |
body weight |
1079 |
6262 |
Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged. |
1079 |
| 1079 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif |
raise single arm push-up |
2050 |
shoulders |
1079 |
1079 |
body weight |
1079 |
6262 |
Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged. |
1079 |
| 1079 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif |
raise single arm push-up |
2051 |
core |
1079 |
1079 |
body weight |
1079 |
6262 |
Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged. |
1079 |
| 1079 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif |
raise single arm push-up |
2049 |
triceps |
1079 |
1079 |
body weight |
1079 |
6263 |
Push back up to the starting position, using your chest muscles to lift your body. |
1079 |
| 1079 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif |
raise single arm push-up |
2050 |
shoulders |
1079 |
1079 |
body weight |
1079 |
6263 |
Push back up to the starting position, using your chest muscles to lift your body. |
1079 |
| 1079 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif |
raise single arm push-up |
2051 |
core |
1079 |
1079 |
body weight |
1079 |
6263 |
Push back up to the starting position, using your chest muscles to lift your body. |
1079 |
| 1079 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif |
raise single arm push-up |
2049 |
triceps |
1079 |
1079 |
body weight |
1079 |
6264 |
Repeat with the other arm extended. |
1079 |
| 1079 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif |
raise single arm push-up |
2050 |
shoulders |
1079 |
1079 |
body weight |
1079 |
6264 |
Repeat with the other arm extended. |
1079 |
| 1079 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\raise single arm push-up.gif |
raise single arm push-up |
2051 |
core |
1079 |
1079 |
body weight |
1079 |
6264 |
Repeat with the other arm extended. |
1079 |
| 1080 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear decline bridge.gif |
rear decline bridge |
2052 |
hamstrings |
1080 |
1080 |
body weight |
1080 |
6265 |
Lie on your back with your feet flat on the ground and your knees bent. |
1080 |
| 1080 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear decline bridge.gif |
rear decline bridge |
2053 |
lower back |
1080 |
1080 |
body weight |
1080 |
6265 |
Lie on your back with your feet flat on the ground and your knees bent. |
1080 |
| 1080 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear decline bridge.gif |
rear decline bridge |
2052 |
hamstrings |
1080 |
1080 |
body weight |
1080 |
6266 |
Place your arms by your sides with your palms facing down. |
1080 |
| 1080 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear decline bridge.gif |
rear decline bridge |
2053 |
lower back |
1080 |
1080 |
body weight |
1080 |
6266 |
Place your arms by your sides with your palms facing down. |
1080 |
| 1080 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear decline bridge.gif |
rear decline bridge |
2052 |
hamstrings |
1080 |
1080 |
body weight |
1080 |
6267 |
Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders. |
1080 |
| 1080 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear decline bridge.gif |
rear decline bridge |
2053 |
lower back |
1080 |
1080 |
body weight |
1080 |
6267 |
Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders. |
1080 |
| 1080 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear decline bridge.gif |
rear decline bridge |
2052 |
hamstrings |
1080 |
1080 |
body weight |
1080 |
6268 |
Hold this position for a few seconds, then slowly lower your hips back down to the starting position. |
1080 |
| 1080 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear decline bridge.gif |
rear decline bridge |
2053 |
lower back |
1080 |
1080 |
body weight |
1080 |
6268 |
Hold this position for a few seconds, then slowly lower your hips back down to the starting position. |
1080 |
| 1080 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear decline bridge.gif |
rear decline bridge |
2052 |
hamstrings |
1080 |
1080 |
body weight |
1080 |
6269 |
Repeat for the desired number of repetitions. |
1080 |
| 1080 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear decline bridge.gif |
rear decline bridge |
2053 |
lower back |
1080 |
1080 |
body weight |
1080 |
6269 |
Repeat for the desired number of repetitions. |
1080 |
| 1081 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear deltoid stretch.gif |
rear deltoid stretch |
2054 |
trapezius |
1081 |
1081 |
body weight |
1081 |
6270 |
Stand tall with your feet shoulder-width apart. |
1081 |
| 1081 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear deltoid stretch.gif |
rear deltoid stretch |
2055 |
rhomboids |
1081 |
1081 |
body weight |
1081 |
6270 |
Stand tall with your feet shoulder-width apart. |
1081 |
| 1081 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear deltoid stretch.gif |
rear deltoid stretch |
2054 |
trapezius |
1081 |
1081 |
body weight |
1081 |
6271 |
Extend your right arm across your chest, placing your left hand on your right elbow. |
1081 |
| 1081 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear deltoid stretch.gif |
rear deltoid stretch |
2055 |
rhomboids |
1081 |
1081 |
body weight |
1081 |
6271 |
Extend your right arm across your chest, placing your left hand on your right elbow. |
1081 |
| 1081 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear deltoid stretch.gif |
rear deltoid stretch |
2054 |
trapezius |
1081 |
1081 |
body weight |
1081 |
6272 |
Gently pull your right arm towards your left shoulder, feeling a stretch in your right shoulder. |
1081 |
| 1081 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear deltoid stretch.gif |
rear deltoid stretch |
2055 |
rhomboids |
1081 |
1081 |
body weight |
1081 |
6272 |
Gently pull your right arm towards your left shoulder, feeling a stretch in your right shoulder. |
1081 |
| 1081 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear deltoid stretch.gif |
rear deltoid stretch |
2054 |
trapezius |
1081 |
1081 |
body weight |
1081 |
6273 |
Hold the stretch for 15-30 seconds, then release. |
1081 |
| 1081 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear deltoid stretch.gif |
rear deltoid stretch |
2055 |
rhomboids |
1081 |
1081 |
body weight |
1081 |
6273 |
Hold the stretch for 15-30 seconds, then release. |
1081 |
| 1081 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear deltoid stretch.gif |
rear deltoid stretch |
2054 |
trapezius |
1081 |
1081 |
body weight |
1081 |
6274 |
Repeat on the other side. |
1081 |
| 1081 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear deltoid stretch.gif |
rear deltoid stretch |
2055 |
rhomboids |
1081 |
1081 |
body weight |
1081 |
6274 |
Repeat on the other side. |
1081 |
| 1082 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif |
rear pull-up |
2056 |
biceps |
1082 |
1082 |
body weight |
1082 |
6275 |
Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart. |
1082 |
| 1082 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif |
rear pull-up |
2057 |
forearms |
1082 |
1082 |
body weight |
1082 |
6275 |
Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart. |
1082 |
| 1082 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif |
rear pull-up |
2056 |
biceps |
1082 |
1082 |
body weight |
1082 |
6276 |
Hang from the bar with your arms fully extended and your body straight. |
1082 |
| 1082 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif |
rear pull-up |
2057 |
forearms |
1082 |
1082 |
body weight |
1082 |
6276 |
Hang from the bar with your arms fully extended and your body straight. |
1082 |
| 1082 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif |
rear pull-up |
2056 |
biceps |
1082 |
1082 |
body weight |
1082 |
6277 |
Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body. |
1082 |
| 1082 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif |
rear pull-up |
2057 |
forearms |
1082 |
1082 |
body weight |
1082 |
6277 |
Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body. |
1082 |
| 1082 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif |
rear pull-up |
2056 |
biceps |
1082 |
1082 |
body weight |
1082 |
6278 |
Continue pulling until your chin is above the bar. |
1082 |
| 1082 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif |
rear pull-up |
2057 |
forearms |
1082 |
1082 |
body weight |
1082 |
6278 |
Continue pulling until your chin is above the bar. |
1082 |
| 1082 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif |
rear pull-up |
2056 |
biceps |
1082 |
1082 |
body weight |
1082 |
6279 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
1082 |
| 1082 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif |
rear pull-up |
2057 |
forearms |
1082 |
1082 |
body weight |
1082 |
6279 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
1082 |
| 1082 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif |
rear pull-up |
2056 |
biceps |
1082 |
1082 |
body weight |
1082 |
6280 |
Repeat for the desired number of repetitions. |
1082 |
| 1082 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rear pull-up.gif |
rear pull-up |
2057 |
forearms |
1082 |
1082 |
body weight |
1082 |
6280 |
Repeat for the desired number of repetitions. |
1082 |
| 1083 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif |
reclining big toe pose with rope |
2058 |
calves |
1083 |
1083 |
rope |
1083 |
6281 |
Lie on your back with your legs extended and your arms by your sides. |
1083 |
| 1083 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif |
reclining big toe pose with rope |
2059 |
glutes |
1083 |
1083 |
rope |
1083 |
6281 |
Lie on your back with your legs extended and your arms by your sides. |
1083 |
| 1083 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif |
reclining big toe pose with rope |
2058 |
calves |
1083 |
1083 |
rope |
1083 |
6282 |
Loop the rope around the ball of your right foot and hold the ends of the rope with your hands. |
1083 |
| 1083 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif |
reclining big toe pose with rope |
2059 |
glutes |
1083 |
1083 |
rope |
1083 |
6282 |
Loop the rope around the ball of your right foot and hold the ends of the rope with your hands. |
1083 |
| 1083 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif |
reclining big toe pose with rope |
2058 |
calves |
1083 |
1083 |
rope |
1083 |
6283 |
Slowly raise your right leg towards your chest, keeping your knee straight and your foot flexed. |
1083 |
| 1083 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif |
reclining big toe pose with rope |
2059 |
glutes |
1083 |
1083 |
rope |
1083 |
6283 |
Slowly raise your right leg towards your chest, keeping your knee straight and your foot flexed. |
1083 |
| 1083 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif |
reclining big toe pose with rope |
2058 |
calves |
1083 |
1083 |
rope |
1083 |
6284 |
Hold the stretch for a few seconds, then slowly lower your leg back down to the starting position. |
1083 |
| 1083 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif |
reclining big toe pose with rope |
2059 |
glutes |
1083 |
1083 |
rope |
1083 |
6284 |
Hold the stretch for a few seconds, then slowly lower your leg back down to the starting position. |
1083 |
| 1083 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif |
reclining big toe pose with rope |
2058 |
calves |
1083 |
1083 |
rope |
1083 |
6285 |
Repeat with your left leg. |
1083 |
| 1083 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif |
reclining big toe pose with rope |
2059 |
glutes |
1083 |
1083 |
rope |
1083 |
6285 |
Repeat with your left leg. |
1083 |
| 1083 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif |
reclining big toe pose with rope |
2058 |
calves |
1083 |
1083 |
rope |
1083 |
6286 |
Continue alternating legs for the desired number of repetitions. |
1083 |
| 1083 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reclining big toe pose with rope.gif |
reclining big toe pose with rope |
2059 |
glutes |
1083 |
1083 |
rope |
1083 |
6286 |
Continue alternating legs for the desired number of repetitions. |
1083 |
| 1084 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif |
resistance band hip thrusts on knees (female) |
2060 |
hamstrings |
1084 |
1084 |
resistance band |
1084 |
6287 |
Start by kneeling on the ground with your knees hip-width apart and your feet flexed. |
1084 |
| 1084 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif |
resistance band hip thrusts on knees (female) |
2061 |
quadriceps |
1084 |
1084 |
resistance band |
1084 |
6287 |
Start by kneeling on the ground with your knees hip-width apart and your feet flexed. |
1084 |
| 1084 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif |
resistance band hip thrusts on knees (female) |
2060 |
hamstrings |
1084 |
1084 |
resistance band |
1084 |
6288 |
Wrap the resistance band around your thighs, just above your knees. |
1084 |
| 1084 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif |
resistance band hip thrusts on knees (female) |
2061 |
quadriceps |
1084 |
1084 |
resistance band |
1084 |
6288 |
Wrap the resistance band around your thighs, just above your knees. |
1084 |
| 1084 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif |
resistance band hip thrusts on knees (female) |
2060 |
hamstrings |
1084 |
1084 |
resistance band |
1084 |
6289 |
Place your hands on your hips or extend them out in front of you for balance. |
1084 |
| 1084 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif |
resistance band hip thrusts on knees (female) |
2061 |
quadriceps |
1084 |
1084 |
resistance band |
1084 |
6289 |
Place your hands on your hips or extend them out in front of you for balance. |
1084 |
| 1084 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif |
resistance band hip thrusts on knees (female) |
2060 |
hamstrings |
1084 |
1084 |
resistance band |
1084 |
6290 |
Engage your glutes and core muscles. |
1084 |
| 1084 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif |
resistance band hip thrusts on knees (female) |
2061 |
quadriceps |
1084 |
1084 |
resistance band |
1084 |
6290 |
Engage your glutes and core muscles. |
1084 |
| 1084 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif |
resistance band hip thrusts on knees (female) |
2060 |
hamstrings |
1084 |
1084 |
resistance band |
1084 |
6291 |
Push your hips forward and squeeze your glutes as you lift your knees off the ground, extending your hips until your thighs are parallel to the ground. |
1084 |
| 1084 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif |
resistance band hip thrusts on knees (female) |
2061 |
quadriceps |
1084 |
1084 |
resistance band |
1084 |
6291 |
Push your hips forward and squeeze your glutes as you lift your knees off the ground, extending your hips until your thighs are parallel to the ground. |
1084 |
| 1084 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif |
resistance band hip thrusts on knees (female) |
2060 |
hamstrings |
1084 |
1084 |
resistance band |
1084 |
6292 |
Hold the position for a moment, then slowly lower your knees back down to the starting position. |
1084 |
| 1084 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif |
resistance band hip thrusts on knees (female) |
2061 |
quadriceps |
1084 |
1084 |
resistance band |
1084 |
6292 |
Hold the position for a moment, then slowly lower your knees back down to the starting position. |
1084 |
| 1084 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif |
resistance band hip thrusts on knees (female) |
2060 |
hamstrings |
1084 |
1084 |
resistance band |
1084 |
6293 |
Repeat for the desired number of repetitions. |
1084 |
| 1084 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band hip thrusts on knees (female).gif |
resistance band hip thrusts on knees (female) |
2061 |
quadriceps |
1084 |
1084 |
resistance band |
1084 |
6293 |
Repeat for the desired number of repetitions. |
1084 |
| 1085 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band leg extension.gif |
resistance band leg extension |
2062 |
hamstrings |
1085 |
1085 |
resistance band |
1085 |
6294 |
Attach the resistance band to a sturdy anchor point and secure it around your ankle. |
1085 |
| 1085 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band leg extension.gif |
resistance band leg extension |
2062 |
hamstrings |
1085 |
1085 |
resistance band |
1085 |
6295 |
Stand facing the anchor point with your feet shoulder-width apart. |
1085 |
| 1085 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band leg extension.gif |
resistance band leg extension |
2062 |
hamstrings |
1085 |
1085 |
resistance band |
1085 |
6296 |
Keeping your core engaged and your upper body stable, extend your leg straight out in front of you. |
1085 |
| 1085 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band leg extension.gif |
resistance band leg extension |
2062 |
hamstrings |
1085 |
1085 |
resistance band |
1085 |
6297 |
Pause for a moment at the top, then slowly return your leg to the starting position. |
1085 |
| 1085 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band leg extension.gif |
resistance band leg extension |
2062 |
hamstrings |
1085 |
1085 |
resistance band |
1085 |
6298 |
Repeat for the desired number of repetitions, then switch legs. |
1085 |
| 1086 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated biceps curl.gif |
resistance band seated biceps curl |
2063 |
forearms |
1086 |
1086 |
resistance band |
1086 |
6299 |
Sit on a chair or bench with your back straight and feet flat on the ground. |
1086 |
| 1086 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated biceps curl.gif |
resistance band seated biceps curl |
2063 |
forearms |
1086 |
1086 |
resistance band |
1086 |
6300 |
Hold the resistance band with an underhand grip, palms facing up, and arms extended down by your sides. |
1086 |
| 1086 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated biceps curl.gif |
resistance band seated biceps curl |
2063 |
forearms |
1086 |
1086 |
resistance band |
1086 |
6301 |
Keeping your upper arms stationary, exhale and curl the resistance band up towards your shoulders. |
1086 |
| 1086 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated biceps curl.gif |
resistance band seated biceps curl |
2063 |
forearms |
1086 |
1086 |
resistance band |
1086 |
6302 |
Pause for a moment at the top, squeezing your biceps. |
1086 |
| 1086 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated biceps curl.gif |
resistance band seated biceps curl |
2063 |
forearms |
1086 |
1086 |
resistance band |
1086 |
6303 |
Inhale and slowly lower the resistance band back to the starting position. |
1086 |
| 1086 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated biceps curl.gif |
resistance band seated biceps curl |
2063 |
forearms |
1086 |
1086 |
resistance band |
1086 |
6304 |
Repeat for the desired number of repetitions. |
1086 |
| 1087 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated chest press.gif |
resistance band seated chest press |
2064 |
shoulders |
1087 |
1087 |
resistance band |
1087 |
6305 |
Sit on a chair or bench with your back straight and feet flat on the ground. |
1087 |
| 1087 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated chest press.gif |
resistance band seated chest press |
2065 |
triceps |
1087 |
1087 |
resistance band |
1087 |
6305 |
Sit on a chair or bench with your back straight and feet flat on the ground. |
1087 |
| 1087 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated chest press.gif |
resistance band seated chest press |
2064 |
shoulders |
1087 |
1087 |
resistance band |
1087 |
6306 |
Hold the resistance band handles in each hand, with your palms facing down and elbows bent at a 90-degree angle. |
1087 |
| 1087 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated chest press.gif |
resistance band seated chest press |
2065 |
triceps |
1087 |
1087 |
resistance band |
1087 |
6306 |
Hold the resistance band handles in each hand, with your palms facing down and elbows bent at a 90-degree angle. |
1087 |
| 1087 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated chest press.gif |
resistance band seated chest press |
2064 |
shoulders |
1087 |
1087 |
resistance band |
1087 |
6307 |
Extend your arms forward, pushing the resistance band away from your chest. |
1087 |
| 1087 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated chest press.gif |
resistance band seated chest press |
2065 |
triceps |
1087 |
1087 |
resistance band |
1087 |
6307 |
Extend your arms forward, pushing the resistance band away from your chest. |
1087 |
| 1087 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated chest press.gif |
resistance band seated chest press |
2064 |
shoulders |
1087 |
1087 |
resistance band |
1087 |
6308 |
Pause for a moment at the end of the movement, then slowly return to the starting position. |
1087 |
| 1087 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated chest press.gif |
resistance band seated chest press |
2065 |
triceps |
1087 |
1087 |
resistance band |
1087 |
6308 |
Pause for a moment at the end of the movement, then slowly return to the starting position. |
1087 |
| 1087 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated chest press.gif |
resistance band seated chest press |
2064 |
shoulders |
1087 |
1087 |
resistance band |
1087 |
6309 |
Repeat for the desired number of repetitions. |
1087 |
| 1087 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated chest press.gif |
resistance band seated chest press |
2065 |
triceps |
1087 |
1087 |
resistance band |
1087 |
6309 |
Repeat for the desired number of repetitions. |
1087 |
| 1088 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif |
resistance band seated hip abduction |
2066 |
glutes |
1088 |
1088 |
resistance band |
1088 |
6310 |
Sit on a chair or bench with your back straight and feet flat on the ground. |
1088 |
| 1088 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif |
resistance band seated hip abduction |
2067 |
hamstrings |
1088 |
1088 |
resistance band |
1088 |
6310 |
Sit on a chair or bench with your back straight and feet flat on the ground. |
1088 |
| 1088 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif |
resistance band seated hip abduction |
2066 |
glutes |
1088 |
1088 |
resistance band |
1088 |
6311 |
Wrap the resistance band around your thighs, just above your knees. |
1088 |
| 1088 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif |
resistance band seated hip abduction |
2067 |
hamstrings |
1088 |
1088 |
resistance band |
1088 |
6311 |
Wrap the resistance band around your thighs, just above your knees. |
1088 |
| 1088 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif |
resistance band seated hip abduction |
2066 |
glutes |
1088 |
1088 |
resistance band |
1088 |
6312 |
Place your hands on the sides of the chair or bench for support. |
1088 |
| 1088 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif |
resistance band seated hip abduction |
2067 |
hamstrings |
1088 |
1088 |
resistance band |
1088 |
6312 |
Place your hands on the sides of the chair or bench for support. |
1088 |
| 1088 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif |
resistance band seated hip abduction |
2066 |
glutes |
1088 |
1088 |
resistance band |
1088 |
6313 |
Engage your abductors (outer thigh muscles) and slowly push your knees apart, against the resistance of the band. |
1088 |
| 1088 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif |
resistance band seated hip abduction |
2067 |
hamstrings |
1088 |
1088 |
resistance band |
1088 |
6313 |
Engage your abductors (outer thigh muscles) and slowly push your knees apart, against the resistance of the band. |
1088 |
| 1088 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif |
resistance band seated hip abduction |
2066 |
glutes |
1088 |
1088 |
resistance band |
1088 |
6314 |
Pause for a moment at the end of the movement, then slowly bring your knees back together. |
1088 |
| 1088 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif |
resistance band seated hip abduction |
2067 |
hamstrings |
1088 |
1088 |
resistance band |
1088 |
6314 |
Pause for a moment at the end of the movement, then slowly bring your knees back together. |
1088 |
| 1088 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif |
resistance band seated hip abduction |
2066 |
glutes |
1088 |
1088 |
resistance band |
1088 |
6315 |
Repeat for the desired number of repetitions. |
1088 |
| 1088 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated hip abduction.gif |
resistance band seated hip abduction |
2067 |
hamstrings |
1088 |
1088 |
resistance band |
1088 |
6315 |
Repeat for the desired number of repetitions. |
1088 |
| 1089 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated shoulder press.gif |
resistance band seated shoulder press |
2068 |
triceps |
1089 |
1089 |
resistance band |
1089 |
6316 |
Sit on a chair or bench with your back straight and feet flat on the ground. |
1089 |
| 1089 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated shoulder press.gif |
resistance band seated shoulder press |
2069 |
upper back |
1089 |
1089 |
resistance band |
1089 |
6316 |
Sit on a chair or bench with your back straight and feet flat on the ground. |
1089 |
| 1089 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated shoulder press.gif |
resistance band seated shoulder press |
2068 |
triceps |
1089 |
1089 |
resistance band |
1089 |
6317 |
Hold the resistance band with both hands, palms facing forward, and bring it up to shoulder level. |
1089 |
| 1089 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated shoulder press.gif |
resistance band seated shoulder press |
2069 |
upper back |
1089 |
1089 |
resistance band |
1089 |
6317 |
Hold the resistance band with both hands, palms facing forward, and bring it up to shoulder level. |
1089 |
| 1089 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated shoulder press.gif |
resistance band seated shoulder press |
2068 |
triceps |
1089 |
1089 |
resistance band |
1089 |
6318 |
Press the band overhead, extending your arms fully. |
1089 |
| 1089 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated shoulder press.gif |
resistance band seated shoulder press |
2069 |
upper back |
1089 |
1089 |
resistance band |
1089 |
6318 |
Press the band overhead, extending your arms fully. |
1089 |
| 1089 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated shoulder press.gif |
resistance band seated shoulder press |
2068 |
triceps |
1089 |
1089 |
resistance band |
1089 |
6319 |
Pause for a moment at the top, then slowly lower the band back down to shoulder level. |
1089 |
| 1089 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated shoulder press.gif |
resistance band seated shoulder press |
2069 |
upper back |
1089 |
1089 |
resistance band |
1089 |
6319 |
Pause for a moment at the top, then slowly lower the band back down to shoulder level. |
1089 |
| 1089 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated shoulder press.gif |
resistance band seated shoulder press |
2068 |
triceps |
1089 |
1089 |
resistance band |
1089 |
6320 |
Repeat for the desired number of repetitions. |
1089 |
| 1089 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated shoulder press.gif |
resistance band seated shoulder press |
2069 |
upper back |
1089 |
1089 |
resistance band |
1089 |
6320 |
Repeat for the desired number of repetitions. |
1089 |
| 1090 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif |
resistance band seated straight back row |
2070 |
biceps |
1090 |
1090 |
resistance band |
1090 |
6321 |
Sit on the floor with your legs extended and loop the resistance band around your feet. |
1090 |
| 1090 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif |
resistance band seated straight back row |
2071 |
shoulders |
1090 |
1090 |
resistance band |
1090 |
6321 |
Sit on the floor with your legs extended and loop the resistance band around your feet. |
1090 |
| 1090 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif |
resistance band seated straight back row |
2070 |
biceps |
1090 |
1090 |
resistance band |
1090 |
6322 |
Hold the ends of the resistance band with your hands, palms facing each other. |
1090 |
| 1090 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif |
resistance band seated straight back row |
2071 |
shoulders |
1090 |
1090 |
resistance band |
1090 |
6322 |
Hold the ends of the resistance band with your hands, palms facing each other. |
1090 |
| 1090 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif |
resistance band seated straight back row |
2070 |
biceps |
1090 |
1090 |
resistance band |
1090 |
6323 |
Keep your back straight and lean slightly back, engaging your core. |
1090 |
| 1090 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif |
resistance band seated straight back row |
2071 |
shoulders |
1090 |
1090 |
resistance band |
1090 |
6323 |
Keep your back straight and lean slightly back, engaging your core. |
1090 |
| 1090 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif |
resistance band seated straight back row |
2070 |
biceps |
1090 |
1090 |
resistance band |
1090 |
6324 |
Pull the resistance band towards your chest, squeezing your shoulder blades together. |
1090 |
| 1090 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif |
resistance band seated straight back row |
2071 |
shoulders |
1090 |
1090 |
resistance band |
1090 |
6324 |
Pull the resistance band towards your chest, squeezing your shoulder blades together. |
1090 |
| 1090 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif |
resistance band seated straight back row |
2070 |
biceps |
1090 |
1090 |
resistance band |
1090 |
6325 |
Pause for a moment at the top, then slowly release the tension and return to the starting position. |
1090 |
| 1090 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif |
resistance band seated straight back row |
2071 |
shoulders |
1090 |
1090 |
resistance band |
1090 |
6325 |
Pause for a moment at the top, then slowly release the tension and return to the starting position. |
1090 |
| 1090 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif |
resistance band seated straight back row |
2070 |
biceps |
1090 |
1090 |
resistance band |
1090 |
6326 |
Repeat for the desired number of repetitions. |
1090 |
| 1090 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\resistance band seated straight back row.gif |
resistance band seated straight back row |
2071 |
shoulders |
1090 |
1090 |
resistance band |
1090 |
6326 |
Repeat for the desired number of repetitions. |
1090 |
| 1091 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse crunch.gif |
reverse crunch |
2072 |
hip flexors |
1091 |
1091 |
body weight |
1091 |
6327 |
Lie flat on your back with your arms extended along your sides. |
1091 |
| 1091 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse crunch.gif |
reverse crunch |
2072 |
hip flexors |
1091 |
1091 |
body weight |
1091 |
6328 |
Bend your knees and lift your feet off the ground, bringing your thighs perpendicular to the floor. |
1091 |
| 1091 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse crunch.gif |
reverse crunch |
2072 |
hip flexors |
1091 |
1091 |
body weight |
1091 |
6329 |
Contract your abs and curl your hips off the floor, bringing your knees towards your chest. |
1091 |
| 1091 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse crunch.gif |
reverse crunch |
2072 |
hip flexors |
1091 |
1091 |
body weight |
1091 |
6330 |
Pause for a moment at the top, then slowly lower your hips back down to the starting position. |
1091 |
| 1091 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse crunch.gif |
reverse crunch |
2072 |
hip flexors |
1091 |
1091 |
body weight |
1091 |
6331 |
Repeat for the desired number of repetitions. |
1091 |
| 1092 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse dip.gif |
reverse dip |
2073 |
chest |
1092 |
1092 |
body weight |
1092 |
6332 |
Position yourself between two parallel bars with your arms fully extended and your body straight. |
1092 |
| 1092 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse dip.gif |
reverse dip |
2074 |
shoulders |
1092 |
1092 |
body weight |
1092 |
6332 |
Position yourself between two parallel bars with your arms fully extended and your body straight. |
1092 |
| 1092 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse dip.gif |
reverse dip |
2073 |
chest |
1092 |
1092 |
body weight |
1092 |
6333 |
Lower your body by bending your elbows until your upper arms are parallel to the ground. |
1092 |
| 1092 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse dip.gif |
reverse dip |
2074 |
shoulders |
1092 |
1092 |
body weight |
1092 |
6333 |
Lower your body by bending your elbows until your upper arms are parallel to the ground. |
1092 |
| 1092 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse dip.gif |
reverse dip |
2073 |
chest |
1092 |
1092 |
body weight |
1092 |
6334 |
Pause for a moment, then push yourself back up to the starting position by straightening your arms. |
1092 |
| 1092 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse dip.gif |
reverse dip |
2074 |
shoulders |
1092 |
1092 |
body weight |
1092 |
6334 |
Pause for a moment, then push yourself back up to the starting position by straightening your arms. |
1092 |
| 1092 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse dip.gif |
reverse dip |
2073 |
chest |
1092 |
1092 |
body weight |
1092 |
6335 |
Repeat for the desired number of repetitions. |
1092 |
| 1092 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse dip.gif |
reverse dip |
2074 |
shoulders |
1092 |
1092 |
body weight |
1092 |
6335 |
Repeat for the desired number of repetitions. |
1092 |
| 1093 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif |
reverse grip machine lat pulldown |
2075 |
biceps |
1093 |
1093 |
leverage machine |
1093 |
6336 |
Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground. |
1093 |
| 1093 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif |
reverse grip machine lat pulldown |
2076 |
forearms |
1093 |
1093 |
leverage machine |
1093 |
6336 |
Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground. |
1093 |
| 1093 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif |
reverse grip machine lat pulldown |
2075 |
biceps |
1093 |
1093 |
leverage machine |
1093 |
6337 |
Grasp the handles with an underhand grip, slightly wider than shoulder-width apart. |
1093 |
| 1093 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif |
reverse grip machine lat pulldown |
2076 |
forearms |
1093 |
1093 |
leverage machine |
1093 |
6337 |
Grasp the handles with an underhand grip, slightly wider than shoulder-width apart. |
1093 |
| 1093 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif |
reverse grip machine lat pulldown |
2075 |
biceps |
1093 |
1093 |
leverage machine |
1093 |
6338 |
Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back. |
1093 |
| 1093 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif |
reverse grip machine lat pulldown |
2076 |
forearms |
1093 |
1093 |
leverage machine |
1093 |
6338 |
Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back. |
1093 |
| 1093 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif |
reverse grip machine lat pulldown |
2075 |
biceps |
1093 |
1093 |
leverage machine |
1093 |
6339 |
Pull the handles down towards your chest, squeezing your shoulder blades together. |
1093 |
| 1093 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif |
reverse grip machine lat pulldown |
2076 |
forearms |
1093 |
1093 |
leverage machine |
1093 |
6339 |
Pull the handles down towards your chest, squeezing your shoulder blades together. |
1093 |
| 1093 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif |
reverse grip machine lat pulldown |
2075 |
biceps |
1093 |
1093 |
leverage machine |
1093 |
6340 |
Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position. |
1093 |
| 1093 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif |
reverse grip machine lat pulldown |
2076 |
forearms |
1093 |
1093 |
leverage machine |
1093 |
6340 |
Pause for a moment at the bottom of the movement, then slowly release the handles back to the starting position. |
1093 |
| 1093 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif |
reverse grip machine lat pulldown |
2075 |
biceps |
1093 |
1093 |
leverage machine |
1093 |
6341 |
Repeat for the desired number of repetitions. |
1093 |
| 1093 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip machine lat pulldown.gif |
reverse grip machine lat pulldown |
2076 |
forearms |
1093 |
1093 |
leverage machine |
1093 |
6341 |
Repeat for the desired number of repetitions. |
1093 |
| 1094 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif |
reverse grip pull-up |
2077 |
biceps |
1094 |
1094 |
body weight |
1094 |
6342 |
Grab the pull-up bar with an underhand grip, hands shoulder-width apart. |
1094 |
| 1094 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif |
reverse grip pull-up |
2078 |
forearms |
1094 |
1094 |
body weight |
1094 |
6342 |
Grab the pull-up bar with an underhand grip, hands shoulder-width apart. |
1094 |
| 1094 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif |
reverse grip pull-up |
2077 |
biceps |
1094 |
1094 |
body weight |
1094 |
6343 |
Hang from the bar with your arms fully extended and your body straight. |
1094 |
| 1094 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif |
reverse grip pull-up |
2078 |
forearms |
1094 |
1094 |
body weight |
1094 |
6343 |
Hang from the bar with your arms fully extended and your body straight. |
1094 |
| 1094 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif |
reverse grip pull-up |
2077 |
biceps |
1094 |
1094 |
body weight |
1094 |
6344 |
Engage your back muscles and pull your body up towards the bar, leading with your chest. |
1094 |
| 1094 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif |
reverse grip pull-up |
2078 |
forearms |
1094 |
1094 |
body weight |
1094 |
6344 |
Engage your back muscles and pull your body up towards the bar, leading with your chest. |
1094 |
| 1094 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif |
reverse grip pull-up |
2077 |
biceps |
1094 |
1094 |
body weight |
1094 |
6345 |
Continue pulling until your chin is above the bar. |
1094 |
| 1094 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif |
reverse grip pull-up |
2078 |
forearms |
1094 |
1094 |
body weight |
1094 |
6345 |
Continue pulling until your chin is above the bar. |
1094 |
| 1094 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif |
reverse grip pull-up |
2077 |
biceps |
1094 |
1094 |
body weight |
1094 |
6346 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
1094 |
| 1094 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif |
reverse grip pull-up |
2078 |
forearms |
1094 |
1094 |
body weight |
1094 |
6346 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
1094 |
| 1094 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif |
reverse grip pull-up |
2077 |
biceps |
1094 |
1094 |
body weight |
1094 |
6347 |
Repeat for the desired number of repetitions. |
1094 |
| 1094 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse grip pull-up.gif |
reverse grip pull-up |
2078 |
forearms |
1094 |
1094 |
body weight |
1094 |
6347 |
Repeat for the desired number of repetitions. |
1094 |
| 1095 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper extension (on stability ball).gif |
reverse hyper extension (on stability ball) |
2079 |
hamstrings |
1095 |
1095 |
stability ball |
1095 |
6348 |
Lie face down on a stability ball with your hips resting on the ball and your legs extended straight behind you. |
1095 |
| 1095 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper extension (on stability ball).gif |
reverse hyper extension (on stability ball) |
2080 |
lower back |
1095 |
1095 |
stability ball |
1095 |
6348 |
Lie face down on a stability ball with your hips resting on the ball and your legs extended straight behind you. |
1095 |
| 1095 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper extension (on stability ball).gif |
reverse hyper extension (on stability ball) |
2079 |
hamstrings |
1095 |
1095 |
stability ball |
1095 |
6349 |
Place your hands on the ground in front of you for stability. |
1095 |
| 1095 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper extension (on stability ball).gif |
reverse hyper extension (on stability ball) |
2080 |
lower back |
1095 |
1095 |
stability ball |
1095 |
6349 |
Place your hands on the ground in front of you for stability. |
1095 |
| 1095 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper extension (on stability ball).gif |
reverse hyper extension (on stability ball) |
2079 |
hamstrings |
1095 |
1095 |
stability ball |
1095 |
6350 |
Engaging your glutes and hamstrings, lift your legs up towards the ceiling as high as you can. |
1095 |
| 1095 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper extension (on stability ball).gif |
reverse hyper extension (on stability ball) |
2080 |
lower back |
1095 |
1095 |
stability ball |
1095 |
6350 |
Engaging your glutes and hamstrings, lift your legs up towards the ceiling as high as you can. |
1095 |
| 1095 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper extension (on stability ball).gif |
reverse hyper extension (on stability ball) |
2079 |
hamstrings |
1095 |
1095 |
stability ball |
1095 |
6351 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
1095 |
| 1095 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper extension (on stability ball).gif |
reverse hyper extension (on stability ball) |
2080 |
lower back |
1095 |
1095 |
stability ball |
1095 |
6351 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
1095 |
| 1095 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper extension (on stability ball).gif |
reverse hyper extension (on stability ball) |
2079 |
hamstrings |
1095 |
1095 |
stability ball |
1095 |
6352 |
Repeat for the desired number of repetitions. |
1095 |
| 1095 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper extension (on stability ball).gif |
reverse hyper extension (on stability ball) |
2080 |
lower back |
1095 |
1095 |
stability ball |
1095 |
6352 |
Repeat for the desired number of repetitions. |
1095 |
| 1096 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif |
reverse hyper on flat bench |
2081 |
hamstrings |
1096 |
1096 |
body weight |
1096 |
6353 |
Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench. |
1096 |
| 1096 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif |
reverse hyper on flat bench |
2082 |
lower back |
1096 |
1096 |
body weight |
1096 |
6353 |
Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench. |
1096 |
| 1096 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif |
reverse hyper on flat bench |
2081 |
hamstrings |
1096 |
1096 |
body weight |
1096 |
6354 |
Hold onto the bench for stability. |
1096 |
| 1096 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif |
reverse hyper on flat bench |
2082 |
lower back |
1096 |
1096 |
body weight |
1096 |
6354 |
Hold onto the bench for stability. |
1096 |
| 1096 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif |
reverse hyper on flat bench |
2081 |
hamstrings |
1096 |
1096 |
body weight |
1096 |
6355 |
Keeping your legs straight, raise them up towards the ceiling as high as you can. |
1096 |
| 1096 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif |
reverse hyper on flat bench |
2082 |
lower back |
1096 |
1096 |
body weight |
1096 |
6355 |
Keeping your legs straight, raise them up towards the ceiling as high as you can. |
1096 |
| 1096 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif |
reverse hyper on flat bench |
2081 |
hamstrings |
1096 |
1096 |
body weight |
1096 |
6356 |
Squeeze your glutes at the top of the movement. |
1096 |
| 1096 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif |
reverse hyper on flat bench |
2082 |
lower back |
1096 |
1096 |
body weight |
1096 |
6356 |
Squeeze your glutes at the top of the movement. |
1096 |
| 1096 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif |
reverse hyper on flat bench |
2081 |
hamstrings |
1096 |
1096 |
body weight |
1096 |
6357 |
Slowly lower your legs back down to the starting position. |
1096 |
| 1096 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif |
reverse hyper on flat bench |
2082 |
lower back |
1096 |
1096 |
body weight |
1096 |
6357 |
Slowly lower your legs back down to the starting position. |
1096 |
| 1096 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif |
reverse hyper on flat bench |
2081 |
hamstrings |
1096 |
1096 |
body weight |
1096 |
6358 |
Repeat for the desired number of repetitions. |
1096 |
| 1096 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse hyper on flat bench.gif |
reverse hyper on flat bench |
2082 |
lower back |
1096 |
1096 |
body weight |
1096 |
6358 |
Repeat for the desired number of repetitions. |
1096 |
| 1097 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif |
reverse plank with leg lift |
2083 |
glutes |
1097 |
1097 |
body weight |
1097 |
6359 |
Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet. |
1097 |
| 1097 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif |
reverse plank with leg lift |
2084 |
hamstrings |
1097 |
1097 |
body weight |
1097 |
6359 |
Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet. |
1097 |
| 1097 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif |
reverse plank with leg lift |
2085 |
shoulders |
1097 |
1097 |
body weight |
1097 |
6359 |
Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet. |
1097 |
| 1097 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif |
reverse plank with leg lift |
2083 |
glutes |
1097 |
1097 |
body weight |
1097 |
6360 |
Press through your hands and lift your hips off the ground, coming into a reverse plank position. |
1097 |
| 1097 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif |
reverse plank with leg lift |
2084 |
hamstrings |
1097 |
1097 |
body weight |
1097 |
6360 |
Press through your hands and lift your hips off the ground, coming into a reverse plank position. |
1097 |
| 1097 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif |
reverse plank with leg lift |
2085 |
shoulders |
1097 |
1097 |
body weight |
1097 |
6360 |
Press through your hands and lift your hips off the ground, coming into a reverse plank position. |
1097 |
| 1097 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif |
reverse plank with leg lift |
2083 |
glutes |
1097 |
1097 |
body weight |
1097 |
6361 |
Engage your core and lift one leg off the ground, extending it straight up towards the ceiling. |
1097 |
| 1097 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif |
reverse plank with leg lift |
2084 |
hamstrings |
1097 |
1097 |
body weight |
1097 |
6361 |
Engage your core and lift one leg off the ground, extending it straight up towards the ceiling. |
1097 |
| 1097 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif |
reverse plank with leg lift |
2085 |
shoulders |
1097 |
1097 |
body weight |
1097 |
6361 |
Engage your core and lift one leg off the ground, extending it straight up towards the ceiling. |
1097 |
| 1097 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif |
reverse plank with leg lift |
2083 |
glutes |
1097 |
1097 |
body weight |
1097 |
6362 |
Hold for a moment, then lower your leg back down. |
1097 |
| 1097 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif |
reverse plank with leg lift |
2084 |
hamstrings |
1097 |
1097 |
body weight |
1097 |
6362 |
Hold for a moment, then lower your leg back down. |
1097 |
| 1097 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif |
reverse plank with leg lift |
2085 |
shoulders |
1097 |
1097 |
body weight |
1097 |
6362 |
Hold for a moment, then lower your leg back down. |
1097 |
| 1097 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif |
reverse plank with leg lift |
2083 |
glutes |
1097 |
1097 |
body weight |
1097 |
6363 |
Repeat with the other leg. |
1097 |
| 1097 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif |
reverse plank with leg lift |
2084 |
hamstrings |
1097 |
1097 |
body weight |
1097 |
6363 |
Repeat with the other leg. |
1097 |
| 1097 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif |
reverse plank with leg lift |
2085 |
shoulders |
1097 |
1097 |
body weight |
1097 |
6363 |
Repeat with the other leg. |
1097 |
| 1097 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif |
reverse plank with leg lift |
2083 |
glutes |
1097 |
1097 |
body weight |
1097 |
6364 |
Continue alternating legs for the desired number of repetitions. |
1097 |
| 1097 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif |
reverse plank with leg lift |
2084 |
hamstrings |
1097 |
1097 |
body weight |
1097 |
6364 |
Continue alternating legs for the desired number of repetitions. |
1097 |
| 1097 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\reverse plank with leg lift.gif |
reverse plank with leg lift |
2085 |
shoulders |
1097 |
1097 |
body weight |
1097 |
6364 |
Continue alternating legs for the desired number of repetitions. |
1097 |
| 1098 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ring dips.gif |
ring dips |
2086 |
chest |
1098 |
1098 |
body weight |
1098 |
6365 |
Start by hanging from the rings with your arms fully extended and your body straight. |
1098 |
| 1098 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ring dips.gif |
ring dips |
2087 |
shoulders |
1098 |
1098 |
body weight |
1098 |
6365 |
Start by hanging from the rings with your arms fully extended and your body straight. |
1098 |
| 1098 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ring dips.gif |
ring dips |
2086 |
chest |
1098 |
1098 |
body weight |
1098 |
6366 |
Lower your body by bending your elbows until your shoulders are below your elbows. |
1098 |
| 1098 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ring dips.gif |
ring dips |
2087 |
shoulders |
1098 |
1098 |
body weight |
1098 |
6366 |
Lower your body by bending your elbows until your shoulders are below your elbows. |
1098 |
| 1098 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ring dips.gif |
ring dips |
2086 |
chest |
1098 |
1098 |
body weight |
1098 |
6367 |
Push yourself back up to the starting position by straightening your arms. |
1098 |
| 1098 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ring dips.gif |
ring dips |
2087 |
shoulders |
1098 |
1098 |
body weight |
1098 |
6367 |
Push yourself back up to the starting position by straightening your arms. |
1098 |
| 1098 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ring dips.gif |
ring dips |
2086 |
chest |
1098 |
1098 |
body weight |
1098 |
6368 |
Repeat for the desired number of repetitions. |
1098 |
| 1098 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ring dips.gif |
ring dips |
2087 |
shoulders |
1098 |
1098 |
body weight |
1098 |
6368 |
Repeat for the desired number of repetitions. |
1098 |
| 1099 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif |
rocking frog stretch |
2088 |
hamstrings |
1099 |
1099 |
body weight |
1099 |
6369 |
Start by kneeling on the ground with your knees hip-width apart. |
1099 |
| 1099 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif |
rocking frog stretch |
2089 |
quadriceps |
1099 |
1099 |
body weight |
1099 |
6369 |
Start by kneeling on the ground with your knees hip-width apart. |
1099 |
| 1099 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif |
rocking frog stretch |
2088 |
hamstrings |
1099 |
1099 |
body weight |
1099 |
6370 |
Place your hands on the ground in front of you for support. |
1099 |
| 1099 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif |
rocking frog stretch |
2089 |
quadriceps |
1099 |
1099 |
body weight |
1099 |
6370 |
Place your hands on the ground in front of you for support. |
1099 |
| 1099 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif |
rocking frog stretch |
2088 |
hamstrings |
1099 |
1099 |
body weight |
1099 |
6371 |
Slowly lean forward, shifting your weight onto your hands and extending your legs behind you. |
1099 |
| 1099 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif |
rocking frog stretch |
2089 |
quadriceps |
1099 |
1099 |
body weight |
1099 |
6371 |
Slowly lean forward, shifting your weight onto your hands and extending your legs behind you. |
1099 |
| 1099 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif |
rocking frog stretch |
2088 |
hamstrings |
1099 |
1099 |
body weight |
1099 |
6372 |
Keep your back straight and engage your glutes as you push your hips back and up towards the ceiling. |
1099 |
| 1099 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif |
rocking frog stretch |
2089 |
quadriceps |
1099 |
1099 |
body weight |
1099 |
6372 |
Keep your back straight and engage your glutes as you push your hips back and up towards the ceiling. |
1099 |
| 1099 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif |
rocking frog stretch |
2088 |
hamstrings |
1099 |
1099 |
body weight |
1099 |
6373 |
Hold this position for a few seconds, feeling a stretch in your glutes. |
1099 |
| 1099 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif |
rocking frog stretch |
2089 |
quadriceps |
1099 |
1099 |
body weight |
1099 |
6373 |
Hold this position for a few seconds, feeling a stretch in your glutes. |
1099 |
| 1099 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif |
rocking frog stretch |
2088 |
hamstrings |
1099 |
1099 |
body weight |
1099 |
6374 |
Slowly return to the starting position by bending your knees and lowering your hips back down. |
1099 |
| 1099 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif |
rocking frog stretch |
2089 |
quadriceps |
1099 |
1099 |
body weight |
1099 |
6374 |
Slowly return to the starting position by bending your knees and lowering your hips back down. |
1099 |
| 1099 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif |
rocking frog stretch |
2088 |
hamstrings |
1099 |
1099 |
body weight |
1099 |
6375 |
Repeat for the desired number of repetitions. |
1099 |
| 1099 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocking frog stretch.gif |
rocking frog stretch |
2089 |
quadriceps |
1099 |
1099 |
body weight |
1099 |
6375 |
Repeat for the desired number of repetitions. |
1099 |
| 1100 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif |
rocky pull-up pulldown |
2090 |
biceps |
1100 |
1100 |
body weight |
1100 |
6376 |
Stand in front of a pull-up bar with your feet shoulder-width apart. |
1100 |
| 1100 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif |
rocky pull-up pulldown |
2091 |
forearms |
1100 |
1100 |
body weight |
1100 |
6376 |
Stand in front of a pull-up bar with your feet shoulder-width apart. |
1100 |
| 1100 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif |
rocky pull-up pulldown |
2090 |
biceps |
1100 |
1100 |
body weight |
1100 |
6377 |
Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart. |
1100 |
| 1100 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif |
rocky pull-up pulldown |
2091 |
forearms |
1100 |
1100 |
body weight |
1100 |
6377 |
Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart. |
1100 |
| 1100 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif |
rocky pull-up pulldown |
2090 |
biceps |
1100 |
1100 |
body weight |
1100 |
6378 |
Hang from the bar with your arms fully extended and your body straight. |
1100 |
| 1100 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif |
rocky pull-up pulldown |
2091 |
forearms |
1100 |
1100 |
body weight |
1100 |
6378 |
Hang from the bar with your arms fully extended and your body straight. |
1100 |
| 1100 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif |
rocky pull-up pulldown |
2090 |
biceps |
1100 |
1100 |
body weight |
1100 |
6379 |
Engage your back muscles and pull your body up towards the bar, leading with your chest. |
1100 |
| 1100 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif |
rocky pull-up pulldown |
2091 |
forearms |
1100 |
1100 |
body weight |
1100 |
6379 |
Engage your back muscles and pull your body up towards the bar, leading with your chest. |
1100 |
| 1100 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif |
rocky pull-up pulldown |
2090 |
biceps |
1100 |
1100 |
body weight |
1100 |
6380 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
1100 |
| 1100 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif |
rocky pull-up pulldown |
2091 |
forearms |
1100 |
1100 |
body weight |
1100 |
6380 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
1100 |
| 1100 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif |
rocky pull-up pulldown |
2090 |
biceps |
1100 |
1100 |
body weight |
1100 |
6381 |
Repeat for the desired number of repetitions. |
1100 |
| 1100 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rocky pull-up pulldown.gif |
rocky pull-up pulldown |
2091 |
forearms |
1100 |
1100 |
body weight |
1100 |
6381 |
Repeat for the desired number of repetitions. |
1100 |
| 1101 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif |
roller back stretch |
2092 |
hamstrings |
1101 |
1101 |
roller |
1101 |
6382 |
Start by sitting on the ground with your legs extended in front of you. |
1101 |
| 1101 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif |
roller back stretch |
2093 |
glutes |
1101 |
1101 |
roller |
1101 |
6382 |
Start by sitting on the ground with your legs extended in front of you. |
1101 |
| 1101 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif |
roller back stretch |
2092 |
hamstrings |
1101 |
1101 |
roller |
1101 |
6383 |
Place the roller perpendicular to your body, just below your glutes. |
1101 |
| 1101 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif |
roller back stretch |
2093 |
glutes |
1101 |
1101 |
roller |
1101 |
6383 |
Place the roller perpendicular to your body, just below your glutes. |
1101 |
| 1101 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif |
roller back stretch |
2092 |
hamstrings |
1101 |
1101 |
roller |
1101 |
6384 |
Slowly roll your body backwards, allowing the roller to move up your back. |
1101 |
| 1101 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif |
roller back stretch |
2093 |
glutes |
1101 |
1101 |
roller |
1101 |
6384 |
Slowly roll your body backwards, allowing the roller to move up your back. |
1101 |
| 1101 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif |
roller back stretch |
2092 |
hamstrings |
1101 |
1101 |
roller |
1101 |
6385 |
Continue rolling until the roller reaches your upper back. |
1101 |
| 1101 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif |
roller back stretch |
2093 |
glutes |
1101 |
1101 |
roller |
1101 |
6385 |
Continue rolling until the roller reaches your upper back. |
1101 |
| 1101 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif |
roller back stretch |
2092 |
hamstrings |
1101 |
1101 |
roller |
1101 |
6386 |
Pause for a moment, then slowly roll back to the starting position. |
1101 |
| 1101 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif |
roller back stretch |
2093 |
glutes |
1101 |
1101 |
roller |
1101 |
6386 |
Pause for a moment, then slowly roll back to the starting position. |
1101 |
| 1101 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif |
roller back stretch |
2092 |
hamstrings |
1101 |
1101 |
roller |
1101 |
6387 |
Repeat for the desired number of repetitions. |
1101 |
| 1101 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller back stretch.gif |
roller back stretch |
2093 |
glutes |
1101 |
1101 |
roller |
1101 |
6387 |
Repeat for the desired number of repetitions. |
1101 |
| 1102 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif |
roller body saw |
2094 |
shoulders |
1102 |
1102 |
roller |
1102 |
6388 |
Start in a plank position with your forearms on the roller and your body in a straight line. |
1102 |
| 1102 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif |
roller body saw |
2095 |
triceps |
1102 |
1102 |
roller |
1102 |
6388 |
Start in a plank position with your forearms on the roller and your body in a straight line. |
1102 |
| 1102 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif |
roller body saw |
2096 |
core |
1102 |
1102 |
roller |
1102 |
6388 |
Start in a plank position with your forearms on the roller and your body in a straight line. |
1102 |
| 1102 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif |
roller body saw |
2094 |
shoulders |
1102 |
1102 |
roller |
1102 |
6389 |
Engage your core and slowly roll the roller forward, extending your body as far as you can while maintaining control. |
1102 |
| 1102 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif |
roller body saw |
2095 |
triceps |
1102 |
1102 |
roller |
1102 |
6389 |
Engage your core and slowly roll the roller forward, extending your body as far as you can while maintaining control. |
1102 |
| 1102 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif |
roller body saw |
2096 |
core |
1102 |
1102 |
roller |
1102 |
6389 |
Engage your core and slowly roll the roller forward, extending your body as far as you can while maintaining control. |
1102 |
| 1102 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif |
roller body saw |
2094 |
shoulders |
1102 |
1102 |
roller |
1102 |
6390 |
Pause for a moment at the furthest point, then slowly roll the roller back towards your starting position. |
1102 |
| 1102 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif |
roller body saw |
2095 |
triceps |
1102 |
1102 |
roller |
1102 |
6390 |
Pause for a moment at the furthest point, then slowly roll the roller back towards your starting position. |
1102 |
| 1102 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif |
roller body saw |
2096 |
core |
1102 |
1102 |
roller |
1102 |
6390 |
Pause for a moment at the furthest point, then slowly roll the roller back towards your starting position. |
1102 |
| 1102 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif |
roller body saw |
2094 |
shoulders |
1102 |
1102 |
roller |
1102 |
6391 |
Repeat for the desired number of repetitions. |
1102 |
| 1102 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif |
roller body saw |
2095 |
triceps |
1102 |
1102 |
roller |
1102 |
6391 |
Repeat for the desired number of repetitions. |
1102 |
| 1102 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller body saw.gif |
roller body saw |
2096 |
core |
1102 |
1102 |
roller |
1102 |
6391 |
Repeat for the desired number of repetitions. |
1102 |
| 1103 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip lat stretch.gif |
roller hip lat stretch |
2097 |
hamstrings |
1103 |
1103 |
roller |
1103 |
6392 |
Start by kneeling on the ground with the roller positioned under your hips. |
1103 |
| 1103 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip lat stretch.gif |
roller hip lat stretch |
2098 |
quadriceps |
1103 |
1103 |
roller |
1103 |
6392 |
Start by kneeling on the ground with the roller positioned under your hips. |
1103 |
| 1103 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip lat stretch.gif |
roller hip lat stretch |
2097 |
hamstrings |
1103 |
1103 |
roller |
1103 |
6393 |
Place your hands on the roller for support. |
1103 |
| 1103 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip lat stretch.gif |
roller hip lat stretch |
2098 |
quadriceps |
1103 |
1103 |
roller |
1103 |
6393 |
Place your hands on the roller for support. |
1103 |
| 1103 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip lat stretch.gif |
roller hip lat stretch |
2097 |
hamstrings |
1103 |
1103 |
roller |
1103 |
6394 |
Slowly roll the roller forward, extending your hips and stretching your glutes. |
1103 |
| 1103 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip lat stretch.gif |
roller hip lat stretch |
2098 |
quadriceps |
1103 |
1103 |
roller |
1103 |
6394 |
Slowly roll the roller forward, extending your hips and stretching your glutes. |
1103 |
| 1103 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip lat stretch.gif |
roller hip lat stretch |
2097 |
hamstrings |
1103 |
1103 |
roller |
1103 |
6395 |
Hold the stretch for a few seconds, then roll back to the starting position. |
1103 |
| 1103 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip lat stretch.gif |
roller hip lat stretch |
2098 |
quadriceps |
1103 |
1103 |
roller |
1103 |
6395 |
Hold the stretch for a few seconds, then roll back to the starting position. |
1103 |
| 1103 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip lat stretch.gif |
roller hip lat stretch |
2097 |
hamstrings |
1103 |
1103 |
roller |
1103 |
6396 |
Repeat for the desired number of repetitions. |
1103 |
| 1103 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip lat stretch.gif |
roller hip lat stretch |
2098 |
quadriceps |
1103 |
1103 |
roller |
1103 |
6396 |
Repeat for the desired number of repetitions. |
1103 |
| 1104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif |
roller hip stretch |
2099 |
hamstrings |
1104 |
1104 |
roller |
1104 |
6397 |
Start by sitting on the ground with your legs extended in front of you. |
1104 |
| 1104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif |
roller hip stretch |
2100 |
quadriceps |
1104 |
1104 |
roller |
1104 |
6397 |
Start by sitting on the ground with your legs extended in front of you. |
1104 |
| 1104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif |
roller hip stretch |
2099 |
hamstrings |
1104 |
1104 |
roller |
1104 |
6398 |
Place the roller under your glutes, just above your knees. |
1104 |
| 1104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif |
roller hip stretch |
2100 |
quadriceps |
1104 |
1104 |
roller |
1104 |
6398 |
Place the roller under your glutes, just above your knees. |
1104 |
| 1104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif |
roller hip stretch |
2099 |
hamstrings |
1104 |
1104 |
roller |
1104 |
6399 |
Lean back and place your hands on the ground behind you for support. |
1104 |
| 1104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif |
roller hip stretch |
2100 |
quadriceps |
1104 |
1104 |
roller |
1104 |
6399 |
Lean back and place your hands on the ground behind you for support. |
1104 |
| 1104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif |
roller hip stretch |
2099 |
hamstrings |
1104 |
1104 |
roller |
1104 |
6400 |
Engage your glutes and slowly roll the roller forward, bending your knees and bringing them towards your chest. |
1104 |
| 1104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif |
roller hip stretch |
2100 |
quadriceps |
1104 |
1104 |
roller |
1104 |
6400 |
Engage your glutes and slowly roll the roller forward, bending your knees and bringing them towards your chest. |
1104 |
| 1104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif |
roller hip stretch |
2099 |
hamstrings |
1104 |
1104 |
roller |
1104 |
6401 |
Pause for a moment at the end of the movement, feeling a stretch in your glutes. |
1104 |
| 1104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif |
roller hip stretch |
2100 |
quadriceps |
1104 |
1104 |
roller |
1104 |
6401 |
Pause for a moment at the end of the movement, feeling a stretch in your glutes. |
1104 |
| 1104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif |
roller hip stretch |
2099 |
hamstrings |
1104 |
1104 |
roller |
1104 |
6402 |
Slowly roll the roller back to the starting position, extending your legs. |
1104 |
| 1104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif |
roller hip stretch |
2100 |
quadriceps |
1104 |
1104 |
roller |
1104 |
6402 |
Slowly roll the roller back to the starting position, extending your legs. |
1104 |
| 1104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif |
roller hip stretch |
2099 |
hamstrings |
1104 |
1104 |
roller |
1104 |
6403 |
Repeat for the desired number of repetitions. |
1104 |
| 1104 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller hip stretch.gif |
roller hip stretch |
2100 |
quadriceps |
1104 |
1104 |
roller |
1104 |
6403 |
Repeat for the desired number of repetitions. |
1104 |
| 1105 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller reverse crunch.gif |
roller reverse crunch |
2101 |
hip flexors |
1105 |
1105 |
roller |
1105 |
6404 |
Lie flat on your back with your arms extended straight above your head and your legs straight out in front of you. |
1105 |
| 1105 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller reverse crunch.gif |
roller reverse crunch |
2101 |
hip flexors |
1105 |
1105 |
roller |
1105 |
6405 |
Place the roller between your feet and grip it with your toes. |
1105 |
| 1105 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller reverse crunch.gif |
roller reverse crunch |
2101 |
hip flexors |
1105 |
1105 |
roller |
1105 |
6406 |
Engaging your abs, lift your legs off the ground and curl your knees towards your chest, rolling the roller towards your body. |
1105 |
| 1105 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller reverse crunch.gif |
roller reverse crunch |
2101 |
hip flexors |
1105 |
1105 |
roller |
1105 |
6407 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position, rolling the roller away from your body. |
1105 |
| 1105 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller reverse crunch.gif |
roller reverse crunch |
2101 |
hip flexors |
1105 |
1105 |
roller |
1105 |
6408 |
Repeat for the desired number of repetitions. |
1105 |
| 1106 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated shoulder flexor depresor retractor.gif |
roller seated shoulder flexor depresor retractor |
2102 |
deltoids |
1106 |
1106 |
roller |
1106 |
6409 |
Sit on a flat surface with your legs extended in front of you. |
1106 |
| 1106 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated shoulder flexor depresor retractor.gif |
roller seated shoulder flexor depresor retractor |
2103 |
triceps |
1106 |
1106 |
roller |
1106 |
6409 |
Sit on a flat surface with your legs extended in front of you. |
1106 |
| 1106 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated shoulder flexor depresor retractor.gif |
roller seated shoulder flexor depresor retractor |
2102 |
deltoids |
1106 |
1106 |
roller |
1106 |
6410 |
Hold the roller with both hands, palms facing down, and place it on your thighs. |
1106 |
| 1106 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated shoulder flexor depresor retractor.gif |
roller seated shoulder flexor depresor retractor |
2103 |
triceps |
1106 |
1106 |
roller |
1106 |
6410 |
Hold the roller with both hands, palms facing down, and place it on your thighs. |
1106 |
| 1106 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated shoulder flexor depresor retractor.gif |
roller seated shoulder flexor depresor retractor |
2102 |
deltoids |
1106 |
1106 |
roller |
1106 |
6411 |
Lean forward slightly and roll the roller away from your body, extending your arms straight in front of you. |
1106 |
| 1106 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated shoulder flexor depresor retractor.gif |
roller seated shoulder flexor depresor retractor |
2103 |
triceps |
1106 |
1106 |
roller |
1106 |
6411 |
Lean forward slightly and roll the roller away from your body, extending your arms straight in front of you. |
1106 |
| 1106 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated shoulder flexor depresor retractor.gif |
roller seated shoulder flexor depresor retractor |
2102 |
deltoids |
1106 |
1106 |
roller |
1106 |
6412 |
Pause for a moment, then slowly roll the roller back towards your body, bending your arms and bringing the roller back to your thighs. |
1106 |
| 1106 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated shoulder flexor depresor retractor.gif |
roller seated shoulder flexor depresor retractor |
2103 |
triceps |
1106 |
1106 |
roller |
1106 |
6412 |
Pause for a moment, then slowly roll the roller back towards your body, bending your arms and bringing the roller back to your thighs. |
1106 |
| 1106 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated shoulder flexor depresor retractor.gif |
roller seated shoulder flexor depresor retractor |
2102 |
deltoids |
1106 |
1106 |
roller |
1106 |
6413 |
Repeat for the desired number of repetitions. |
1106 |
| 1106 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated shoulder flexor depresor retractor.gif |
roller seated shoulder flexor depresor retractor |
2103 |
triceps |
1106 |
1106 |
roller |
1106 |
6413 |
Repeat for the desired number of repetitions. |
1106 |
| 1107 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif |
roller seated single leg shoulder flexor depresor retractor |
2104 |
deltoids |
1107 |
1107 |
roller |
1107 |
6414 |
Sit on a flat surface with your legs extended in front of you. |
1107 |
| 1107 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif |
roller seated single leg shoulder flexor depresor retractor |
2105 |
triceps |
1107 |
1107 |
roller |
1107 |
6414 |
Sit on a flat surface with your legs extended in front of you. |
1107 |
| 1107 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif |
roller seated single leg shoulder flexor depresor retractor |
2104 |
deltoids |
1107 |
1107 |
roller |
1107 |
6415 |
Hold the roller with both hands, palms facing down, and place it on your thighs. |
1107 |
| 1107 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif |
roller seated single leg shoulder flexor depresor retractor |
2105 |
triceps |
1107 |
1107 |
roller |
1107 |
6415 |
Hold the roller with both hands, palms facing down, and place it on your thighs. |
1107 |
| 1107 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif |
roller seated single leg shoulder flexor depresor retractor |
2104 |
deltoids |
1107 |
1107 |
roller |
1107 |
6416 |
Lean back slightly and engage your core muscles. |
1107 |
| 1107 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif |
roller seated single leg shoulder flexor depresor retractor |
2105 |
triceps |
1107 |
1107 |
roller |
1107 |
6416 |
Lean back slightly and engage your core muscles. |
1107 |
| 1107 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif |
roller seated single leg shoulder flexor depresor retractor |
2104 |
deltoids |
1107 |
1107 |
roller |
1107 |
6417 |
Raise the roller up to shoulder level, keeping your arms straight. |
1107 |
| 1107 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif |
roller seated single leg shoulder flexor depresor retractor |
2105 |
triceps |
1107 |
1107 |
roller |
1107 |
6417 |
Raise the roller up to shoulder level, keeping your arms straight. |
1107 |
| 1107 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif |
roller seated single leg shoulder flexor depresor retractor |
2104 |
deltoids |
1107 |
1107 |
roller |
1107 |
6418 |
Slowly lower the roller back down to your thighs. |
1107 |
| 1107 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif |
roller seated single leg shoulder flexor depresor retractor |
2105 |
triceps |
1107 |
1107 |
roller |
1107 |
6418 |
Slowly lower the roller back down to your thighs. |
1107 |
| 1107 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif |
roller seated single leg shoulder flexor depresor retractor |
2104 |
deltoids |
1107 |
1107 |
roller |
1107 |
6419 |
Repeat for the desired number of repetitions. |
1107 |
| 1107 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller seated single leg shoulder flexor depresor retractor.gif |
roller seated single leg shoulder flexor depresor retractor |
2105 |
triceps |
1107 |
1107 |
roller |
1107 |
6419 |
Repeat for the desired number of repetitions. |
1107 |
| 1108 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller side lat stretch.gif |
roller side lat stretch |
2106 |
shoulders |
1108 |
1108 |
roller |
1108 |
6420 |
Stand with your feet shoulder-width apart and hold the roller with both hands in front of your body. |
1108 |
| 1108 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller side lat stretch.gif |
roller side lat stretch |
2107 |
triceps |
1108 |
1108 |
roller |
1108 |
6420 |
Stand with your feet shoulder-width apart and hold the roller with both hands in front of your body. |
1108 |
| 1108 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller side lat stretch.gif |
roller side lat stretch |
2106 |
shoulders |
1108 |
1108 |
roller |
1108 |
6421 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
1108 |
| 1108 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller side lat stretch.gif |
roller side lat stretch |
2107 |
triceps |
1108 |
1108 |
roller |
1108 |
6421 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
1108 |
| 1108 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller side lat stretch.gif |
roller side lat stretch |
2106 |
shoulders |
1108 |
1108 |
roller |
1108 |
6422 |
Extend your arms forward and roll the roller down towards your feet, feeling a stretch in your lats. |
1108 |
| 1108 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller side lat stretch.gif |
roller side lat stretch |
2107 |
triceps |
1108 |
1108 |
roller |
1108 |
6422 |
Extend your arms forward and roll the roller down towards your feet, feeling a stretch in your lats. |
1108 |
| 1108 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller side lat stretch.gif |
roller side lat stretch |
2106 |
shoulders |
1108 |
1108 |
roller |
1108 |
6423 |
Hold the stretch for a few seconds, then slowly roll the roller back up to the starting position. |
1108 |
| 1108 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller side lat stretch.gif |
roller side lat stretch |
2107 |
triceps |
1108 |
1108 |
roller |
1108 |
6423 |
Hold the stretch for a few seconds, then slowly roll the roller back up to the starting position. |
1108 |
| 1108 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller side lat stretch.gif |
roller side lat stretch |
2106 |
shoulders |
1108 |
1108 |
roller |
1108 |
6424 |
Repeat for the desired number of repetitions. |
1108 |
| 1108 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\roller side lat stretch.gif |
roller side lat stretch |
2107 |
triceps |
1108 |
1108 |
roller |
1108 |
6424 |
Repeat for the desired number of repetitions. |
1108 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2108 |
forearms |
1109 |
1109 |
rope |
1109 |
6425 |
Stand facing the rope with your feet shoulder-width apart. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2109 |
biceps |
1109 |
1109 |
rope |
1109 |
6425 |
Stand facing the rope with your feet shoulder-width apart. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2110 |
shoulders |
1109 |
1109 |
rope |
1109 |
6425 |
Stand facing the rope with your feet shoulder-width apart. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2108 |
forearms |
1109 |
1109 |
rope |
1109 |
6426 |
Grab the rope with both hands, palms facing towards you. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2109 |
biceps |
1109 |
1109 |
rope |
1109 |
6426 |
Grab the rope with both hands, palms facing towards you. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2110 |
shoulders |
1109 |
1109 |
rope |
1109 |
6426 |
Grab the rope with both hands, palms facing towards you. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2108 |
forearms |
1109 |
1109 |
rope |
1109 |
6427 |
Bend your knees slightly and engage your core. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2109 |
biceps |
1109 |
1109 |
rope |
1109 |
6427 |
Bend your knees slightly and engage your core. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2110 |
shoulders |
1109 |
1109 |
rope |
1109 |
6427 |
Bend your knees slightly and engage your core. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2108 |
forearms |
1109 |
1109 |
rope |
1109 |
6428 |
Begin pulling yourself up the rope by alternating hand-over-hand movements. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2109 |
biceps |
1109 |
1109 |
rope |
1109 |
6428 |
Begin pulling yourself up the rope by alternating hand-over-hand movements. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2110 |
shoulders |
1109 |
1109 |
rope |
1109 |
6428 |
Begin pulling yourself up the rope by alternating hand-over-hand movements. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2108 |
forearms |
1109 |
1109 |
rope |
1109 |
6429 |
Use your legs to assist in the upward movement. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2109 |
biceps |
1109 |
1109 |
rope |
1109 |
6429 |
Use your legs to assist in the upward movement. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2110 |
shoulders |
1109 |
1109 |
rope |
1109 |
6429 |
Use your legs to assist in the upward movement. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2108 |
forearms |
1109 |
1109 |
rope |
1109 |
6430 |
Continue climbing until you reach the desired height or the top of the rope. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2109 |
biceps |
1109 |
1109 |
rope |
1109 |
6430 |
Continue climbing until you reach the desired height or the top of the rope. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2110 |
shoulders |
1109 |
1109 |
rope |
1109 |
6430 |
Continue climbing until you reach the desired height or the top of the rope. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2108 |
forearms |
1109 |
1109 |
rope |
1109 |
6431 |
To descend, reverse the hand-over-hand movement while controlling your descent. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2109 |
biceps |
1109 |
1109 |
rope |
1109 |
6431 |
To descend, reverse the hand-over-hand movement while controlling your descent. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2110 |
shoulders |
1109 |
1109 |
rope |
1109 |
6431 |
To descend, reverse the hand-over-hand movement while controlling your descent. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2108 |
forearms |
1109 |
1109 |
rope |
1109 |
6432 |
Repeat for the desired number of repetitions. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2109 |
biceps |
1109 |
1109 |
rope |
1109 |
6432 |
Repeat for the desired number of repetitions. |
1109 |
| 1109 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\rope climb.gif |
rope climb |
2110 |
shoulders |
1109 |
1109 |
rope |
1109 |
6432 |
Repeat for the desired number of repetitions. |
1109 |
| 1110 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif |
run |
2111 |
quadriceps |
1110 |
1110 |
body weight |
1110 |
6433 |
Start by standing upright with your feet hip-width apart. |
1110 |
| 1110 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif |
run |
2112 |
hamstrings |
1110 |
1110 |
body weight |
1110 |
6433 |
Start by standing upright with your feet hip-width apart. |
1110 |
| 1110 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif |
run |
2113 |
calves |
1110 |
1110 |
body weight |
1110 |
6433 |
Start by standing upright with your feet hip-width apart. |
1110 |
| 1110 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif |
run |
2111 |
quadriceps |
1110 |
1110 |
body weight |
1110 |
6434 |
Engage your core and keep your upper body relaxed. |
1110 |
| 1110 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif |
run |
2112 |
hamstrings |
1110 |
1110 |
body weight |
1110 |
6434 |
Engage your core and keep your upper body relaxed. |
1110 |
| 1110 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif |
run |
2113 |
calves |
1110 |
1110 |
body weight |
1110 |
6434 |
Engage your core and keep your upper body relaxed. |
1110 |
| 1110 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif |
run |
2111 |
quadriceps |
1110 |
1110 |
body weight |
1110 |
6435 |
Begin jogging in place, lifting your knees up towards your chest and landing softly on the balls of your feet. |
1110 |
| 1110 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif |
run |
2112 |
hamstrings |
1110 |
1110 |
body weight |
1110 |
6435 |
Begin jogging in place, lifting your knees up towards your chest and landing softly on the balls of your feet. |
1110 |
| 1110 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif |
run |
2113 |
calves |
1110 |
1110 |
body weight |
1110 |
6435 |
Begin jogging in place, lifting your knees up towards your chest and landing softly on the balls of your feet. |
1110 |
| 1110 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif |
run |
2111 |
quadriceps |
1110 |
1110 |
body weight |
1110 |
6436 |
Maintain a steady pace and continue jogging for the desired duration or distance. |
1110 |
| 1110 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif |
run |
2112 |
hamstrings |
1110 |
1110 |
body weight |
1110 |
6436 |
Maintain a steady pace and continue jogging for the desired duration or distance. |
1110 |
| 1110 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif |
run |
2113 |
calves |
1110 |
1110 |
body weight |
1110 |
6436 |
Maintain a steady pace and continue jogging for the desired duration or distance. |
1110 |
| 1110 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif |
run |
2111 |
quadriceps |
1110 |
1110 |
body weight |
1110 |
6437 |
Remember to breathe deeply and maintain good posture throughout the exercise. |
1110 |
| 1110 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif |
run |
2112 |
hamstrings |
1110 |
1110 |
body weight |
1110 |
6437 |
Remember to breathe deeply and maintain good posture throughout the exercise. |
1110 |
| 1110 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run.gif |
run |
2113 |
calves |
1110 |
1110 |
body weight |
1110 |
6437 |
Remember to breathe deeply and maintain good posture throughout the exercise. |
1110 |
| 1111 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif |
run (equipment) |
2114 |
quadriceps |
1111 |
1111 |
body weight |
1111 |
6438 |
Start by standing upright with your feet hip-width apart. |
1111 |
| 1111 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif |
run (equipment) |
2115 |
hamstrings |
1111 |
1111 |
body weight |
1111 |
6438 |
Start by standing upright with your feet hip-width apart. |
1111 |
| 1111 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif |
run (equipment) |
2116 |
calves |
1111 |
1111 |
body weight |
1111 |
6438 |
Start by standing upright with your feet hip-width apart. |
1111 |
| 1111 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif |
run (equipment) |
2114 |
quadriceps |
1111 |
1111 |
body weight |
1111 |
6439 |
Engage your core and keep your upper body relaxed. |
1111 |
| 1111 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif |
run (equipment) |
2115 |
hamstrings |
1111 |
1111 |
body weight |
1111 |
6439 |
Engage your core and keep your upper body relaxed. |
1111 |
| 1111 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif |
run (equipment) |
2116 |
calves |
1111 |
1111 |
body weight |
1111 |
6439 |
Engage your core and keep your upper body relaxed. |
1111 |
| 1111 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif |
run (equipment) |
2114 |
quadriceps |
1111 |
1111 |
body weight |
1111 |
6440 |
Begin jogging in place, lifting your knees up towards your chest and landing softly on the balls of your feet. |
1111 |
| 1111 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif |
run (equipment) |
2115 |
hamstrings |
1111 |
1111 |
body weight |
1111 |
6440 |
Begin jogging in place, lifting your knees up towards your chest and landing softly on the balls of your feet. |
1111 |
| 1111 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif |
run (equipment) |
2116 |
calves |
1111 |
1111 |
body weight |
1111 |
6440 |
Begin jogging in place, lifting your knees up towards your chest and landing softly on the balls of your feet. |
1111 |
| 1111 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif |
run (equipment) |
2114 |
quadriceps |
1111 |
1111 |
body weight |
1111 |
6441 |
Maintain a steady pace and continue jogging for the desired duration or distance. |
1111 |
| 1111 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif |
run (equipment) |
2115 |
hamstrings |
1111 |
1111 |
body weight |
1111 |
6441 |
Maintain a steady pace and continue jogging for the desired duration or distance. |
1111 |
| 1111 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif |
run (equipment) |
2116 |
calves |
1111 |
1111 |
body weight |
1111 |
6441 |
Maintain a steady pace and continue jogging for the desired duration or distance. |
1111 |
| 1111 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif |
run (equipment) |
2114 |
quadriceps |
1111 |
1111 |
body weight |
1111 |
6442 |
Remember to breathe deeply and maintain good posture throughout the exercise. |
1111 |
| 1111 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif |
run (equipment) |
2115 |
hamstrings |
1111 |
1111 |
body weight |
1111 |
6442 |
Remember to breathe deeply and maintain good posture throughout the exercise. |
1111 |
| 1111 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\run (equipment).gif |
run (equipment) |
2116 |
calves |
1111 |
1111 |
body weight |
1111 |
6442 |
Remember to breathe deeply and maintain good posture throughout the exercise. |
1111 |
| 1112 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\runners stretch.gif |
runners stretch |
2117 |
calves |
1112 |
1112 |
body weight |
1112 |
6443 |
Stand with your feet hip-width apart. |
1112 |
| 1112 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\runners stretch.gif |
runners stretch |
2118 |
quadriceps |
1112 |
1112 |
body weight |
1112 |
6443 |
Stand with your feet hip-width apart. |
1112 |
| 1112 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\runners stretch.gif |
runners stretch |
2117 |
calves |
1112 |
1112 |
body weight |
1112 |
6444 |
Take a step forward with your right foot, keeping your left foot planted. |
1112 |
| 1112 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\runners stretch.gif |
runners stretch |
2118 |
quadriceps |
1112 |
1112 |
body weight |
1112 |
6444 |
Take a step forward with your right foot, keeping your left foot planted. |
1112 |
| 1112 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\runners stretch.gif |
runners stretch |
2117 |
calves |
1112 |
1112 |
body weight |
1112 |
6445 |
Bend your right knee and lower your body down, keeping your left leg straight. |
1112 |
| 1112 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\runners stretch.gif |
runners stretch |
2118 |
quadriceps |
1112 |
1112 |
body weight |
1112 |
6445 |
Bend your right knee and lower your body down, keeping your left leg straight. |
1112 |
| 1112 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\runners stretch.gif |
runners stretch |
2117 |
calves |
1112 |
1112 |
body weight |
1112 |
6446 |
Place your hands on your right thigh for support. |
1112 |
| 1112 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\runners stretch.gif |
runners stretch |
2118 |
quadriceps |
1112 |
1112 |
body weight |
1112 |
6446 |
Place your hands on your right thigh for support. |
1112 |
| 1112 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\runners stretch.gif |
runners stretch |
2117 |
calves |
1112 |
1112 |
body weight |
1112 |
6447 |
Hold the stretch for 20-30 seconds, then switch sides and repeat. |
1112 |
| 1112 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\runners stretch.gif |
runners stretch |
2118 |
quadriceps |
1112 |
1112 |
body weight |
1112 |
6447 |
Hold the stretch for 20-30 seconds, then switch sides and repeat. |
1112 |
| 1113 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\russian twist.gif |
russian twist |
2119 |
obliques |
1113 |
1113 |
body weight |
1113 |
6448 |
Sit on the ground with your knees bent and feet flat on the floor. |
1113 |
| 1113 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\russian twist.gif |
russian twist |
2119 |
obliques |
1113 |
1113 |
body weight |
1113 |
6449 |
Lean back slightly while keeping your back straight and your core engaged. |
1113 |
| 1113 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\russian twist.gif |
russian twist |
2119 |
obliques |
1113 |
1113 |
body weight |
1113 |
6450 |
Hold your hands together in front of your chest or hold a weight if desired. |
1113 |
| 1113 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\russian twist.gif |
russian twist |
2119 |
obliques |
1113 |
1113 |
body weight |
1113 |
6451 |
Lift your feet off the ground, balancing on your sit bones. |
1113 |
| 1113 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\russian twist.gif |
russian twist |
2119 |
obliques |
1113 |
1113 |
body weight |
1113 |
6452 |
Twist your torso to the right, bringing your hands or weight towards the right side of your body. |
1113 |
| 1113 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\russian twist.gif |
russian twist |
2119 |
obliques |
1113 |
1113 |
body weight |
1113 |
6453 |
Pause for a moment, then twist your torso to the left, bringing your hands or weight towards the left side of your body. |
1113 |
| 1113 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\russian twist.gif |
russian twist |
2119 |
obliques |
1113 |
1113 |
body weight |
1113 |
6454 |
Continue alternating sides for the desired number of repetitions. |
1113 |
| 1114 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapula dips.gif |
scapula dips |
2120 |
rhomboids |
1114 |
1114 |
body weight |
1114 |
6455 |
Start by standing with your feet shoulder-width apart and your arms extended in front of you. |
1114 |
| 1114 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapula dips.gif |
scapula dips |
2121 |
deltoids |
1114 |
1114 |
body weight |
1114 |
6455 |
Start by standing with your feet shoulder-width apart and your arms extended in front of you. |
1114 |
| 1114 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapula dips.gif |
scapula dips |
2120 |
rhomboids |
1114 |
1114 |
body weight |
1114 |
6456 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
1114 |
| 1114 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapula dips.gif |
scapula dips |
2121 |
deltoids |
1114 |
1114 |
body weight |
1114 |
6456 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
1114 |
| 1114 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapula dips.gif |
scapula dips |
2120 |
rhomboids |
1114 |
1114 |
body weight |
1114 |
6457 |
Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them. |
1114 |
| 1114 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapula dips.gif |
scapula dips |
2121 |
deltoids |
1114 |
1114 |
body weight |
1114 |
6457 |
Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them. |
1114 |
| 1114 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapula dips.gif |
scapula dips |
2120 |
rhomboids |
1114 |
1114 |
body weight |
1114 |
6458 |
Pause for a moment at the bottom, then push through your hands to extend your elbows and return to the starting position. |
1114 |
| 1114 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapula dips.gif |
scapula dips |
2121 |
deltoids |
1114 |
1114 |
body weight |
1114 |
6458 |
Pause for a moment at the bottom, then push through your hands to extend your elbows and return to the starting position. |
1114 |
| 1114 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapula dips.gif |
scapula dips |
2120 |
rhomboids |
1114 |
1114 |
body weight |
1114 |
6459 |
Repeat for the desired number of repetitions. |
1114 |
| 1114 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapula dips.gif |
scapula dips |
2121 |
deltoids |
1114 |
1114 |
body weight |
1114 |
6459 |
Repeat for the desired number of repetitions. |
1114 |
| 1115 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapula push-up.gif |
scapula push-up |
2122 |
triceps |
1115 |
1115 |
body weight |
1115 |
6460 |
Start in a high plank position with your hands directly under your shoulders and your body in a straight line. |
1115 |
| 1115 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapula push-up.gif |
scapula push-up |
2123 |
shoulders |
1115 |
1115 |
body weight |
1115 |
6460 |
Start in a high plank position with your hands directly under your shoulders and your body in a straight line. |
1115 |
| 1115 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapula push-up.gif |
scapula push-up |
2122 |
triceps |
1115 |
1115 |
body weight |
1115 |
6461 |
Lower your chest towards the ground, keeping your elbows close to your body. |
1115 |
| 1115 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapula push-up.gif |
scapula push-up |
2123 |
shoulders |
1115 |
1115 |
body weight |
1115 |
6461 |
Lower your chest towards the ground, keeping your elbows close to your body. |
1115 |
| 1115 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapula push-up.gif |
scapula push-up |
2122 |
triceps |
1115 |
1115 |
body weight |
1115 |
6462 |
As you lower, squeeze your shoulder blades together and push your chest forward. |
1115 |
| 1115 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapula push-up.gif |
scapula push-up |
2123 |
shoulders |
1115 |
1115 |
body weight |
1115 |
6462 |
As you lower, squeeze your shoulder blades together and push your chest forward. |
1115 |
| 1115 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapula push-up.gif |
scapula push-up |
2122 |
triceps |
1115 |
1115 |
body weight |
1115 |
6463 |
Pause for a moment at the bottom, then push back up to the starting position. |
1115 |
| 1115 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapula push-up.gif |
scapula push-up |
2123 |
shoulders |
1115 |
1115 |
body weight |
1115 |
6463 |
Pause for a moment at the bottom, then push back up to the starting position. |
1115 |
| 1115 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapula push-up.gif |
scapula push-up |
2122 |
triceps |
1115 |
1115 |
body weight |
1115 |
6464 |
Repeat for the desired number of repetitions. |
1115 |
| 1115 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapula push-up.gif |
scapula push-up |
2123 |
shoulders |
1115 |
1115 |
body weight |
1115 |
6464 |
Repeat for the desired number of repetitions. |
1115 |
| 1116 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif |
scapular pull-up |
2124 |
biceps |
1116 |
1116 |
body weight |
1116 |
6465 |
Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended. |
1116 |
| 1116 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif |
scapular pull-up |
2125 |
rhomboids |
1116 |
1116 |
body weight |
1116 |
6465 |
Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended. |
1116 |
| 1116 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif |
scapular pull-up |
2126 |
rear deltoids |
1116 |
1116 |
body weight |
1116 |
6465 |
Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended. |
1116 |
| 1116 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif |
scapular pull-up |
2124 |
biceps |
1116 |
1116 |
body weight |
1116 |
6466 |
Retract your shoulder blades by pulling them down and back. |
1116 |
| 1116 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif |
scapular pull-up |
2125 |
rhomboids |
1116 |
1116 |
body weight |
1116 |
6466 |
Retract your shoulder blades by pulling them down and back. |
1116 |
| 1116 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif |
scapular pull-up |
2126 |
rear deltoids |
1116 |
1116 |
body weight |
1116 |
6466 |
Retract your shoulder blades by pulling them down and back. |
1116 |
| 1116 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif |
scapular pull-up |
2124 |
biceps |
1116 |
1116 |
body weight |
1116 |
6467 |
Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together. |
1116 |
| 1116 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif |
scapular pull-up |
2125 |
rhomboids |
1116 |
1116 |
body weight |
1116 |
6467 |
Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together. |
1116 |
| 1116 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif |
scapular pull-up |
2126 |
rear deltoids |
1116 |
1116 |
body weight |
1116 |
6467 |
Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together. |
1116 |
| 1116 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif |
scapular pull-up |
2124 |
biceps |
1116 |
1116 |
body weight |
1116 |
6468 |
Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position. |
1116 |
| 1116 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif |
scapular pull-up |
2125 |
rhomboids |
1116 |
1116 |
body weight |
1116 |
6468 |
Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position. |
1116 |
| 1116 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif |
scapular pull-up |
2126 |
rear deltoids |
1116 |
1116 |
body weight |
1116 |
6468 |
Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position. |
1116 |
| 1116 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif |
scapular pull-up |
2124 |
biceps |
1116 |
1116 |
body weight |
1116 |
6469 |
Repeat for the desired number of repetitions. |
1116 |
| 1116 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif |
scapular pull-up |
2125 |
rhomboids |
1116 |
1116 |
body weight |
1116 |
6469 |
Repeat for the desired number of repetitions. |
1116 |
| 1116 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\scapular pull-up.gif |
scapular pull-up |
2126 |
rear deltoids |
1116 |
1116 |
body weight |
1116 |
6469 |
Repeat for the desired number of repetitions. |
1116 |
| 1117 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif |
scissor jumps (male) |
2127 |
quadriceps |
1117 |
1117 |
body weight |
1117 |
6470 |
Stand with your feet shoulder-width apart. |
1117 |
| 1117 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif |
scissor jumps (male) |
2128 |
hamstrings |
1117 |
1117 |
body weight |
1117 |
6470 |
Stand with your feet shoulder-width apart. |
1117 |
| 1117 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif |
scissor jumps (male) |
2129 |
calves |
1117 |
1117 |
body weight |
1117 |
6470 |
Stand with your feet shoulder-width apart. |
1117 |
| 1117 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif |
scissor jumps (male) |
2127 |
quadriceps |
1117 |
1117 |
body weight |
1117 |
6471 |
Jump off the ground and simultaneously cross your right leg in front of your left leg. |
1117 |
| 1117 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif |
scissor jumps (male) |
2128 |
hamstrings |
1117 |
1117 |
body weight |
1117 |
6471 |
Jump off the ground and simultaneously cross your right leg in front of your left leg. |
1117 |
| 1117 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif |
scissor jumps (male) |
2129 |
calves |
1117 |
1117 |
body weight |
1117 |
6471 |
Jump off the ground and simultaneously cross your right leg in front of your left leg. |
1117 |
| 1117 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif |
scissor jumps (male) |
2127 |
quadriceps |
1117 |
1117 |
body weight |
1117 |
6472 |
As you land, quickly switch legs, crossing your left leg in front of your right leg. |
1117 |
| 1117 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif |
scissor jumps (male) |
2128 |
hamstrings |
1117 |
1117 |
body weight |
1117 |
6472 |
As you land, quickly switch legs, crossing your left leg in front of your right leg. |
1117 |
| 1117 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif |
scissor jumps (male) |
2129 |
calves |
1117 |
1117 |
body weight |
1117 |
6472 |
As you land, quickly switch legs, crossing your left leg in front of your right leg. |
1117 |
| 1117 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif |
scissor jumps (male) |
2127 |
quadriceps |
1117 |
1117 |
body weight |
1117 |
6473 |
Continue alternating legs and jumping as quickly as possible. |
1117 |
| 1117 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif |
scissor jumps (male) |
2128 |
hamstrings |
1117 |
1117 |
body weight |
1117 |
6473 |
Continue alternating legs and jumping as quickly as possible. |
1117 |
| 1117 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif |
scissor jumps (male) |
2129 |
calves |
1117 |
1117 |
body weight |
1117 |
6473 |
Continue alternating legs and jumping as quickly as possible. |
1117 |
| 1117 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif |
scissor jumps (male) |
2127 |
quadriceps |
1117 |
1117 |
body weight |
1117 |
6474 |
Repeat for the desired number of repetitions. |
1117 |
| 1117 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif |
scissor jumps (male) |
2128 |
hamstrings |
1117 |
1117 |
body weight |
1117 |
6474 |
Repeat for the desired number of repetitions. |
1117 |
| 1117 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\scissor jumps (male).gif |
scissor jumps (male) |
2129 |
calves |
1117 |
1117 |
body weight |
1117 |
6474 |
Repeat for the desired number of repetitions. |
1117 |
| 1118 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated calf stretch (male).gif |
seated calf stretch (male) |
2130 |
hamstrings |
1118 |
1118 |
body weight |
1118 |
6475 |
Sit on the edge of a chair or bench with your feet flat on the ground. |
1118 |
| 1118 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated calf stretch (male).gif |
seated calf stretch (male) |
2130 |
hamstrings |
1118 |
1118 |
body weight |
1118 |
6476 |
Extend one leg straight out in front of you, keeping your heel on the ground. |
1118 |
| 1118 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated calf stretch (male).gif |
seated calf stretch (male) |
2130 |
hamstrings |
1118 |
1118 |
body weight |
1118 |
6477 |
Lean forward slightly, feeling a stretch in your calf muscle. |
1118 |
| 1118 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated calf stretch (male).gif |
seated calf stretch (male) |
2130 |
hamstrings |
1118 |
1118 |
body weight |
1118 |
6478 |
Hold the stretch for 20-30 seconds. |
1118 |
| 1118 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated calf stretch (male).gif |
seated calf stretch (male) |
2130 |
hamstrings |
1118 |
1118 |
body weight |
1118 |
6479 |
Switch legs and repeat the stretch. |
1118 |
| 1119 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated glute stretch.gif |
seated glute stretch |
2131 |
hamstrings |
1119 |
1119 |
body weight |
1119 |
6480 |
Sit on the ground with your legs extended in front of you. |
1119 |
| 1119 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated glute stretch.gif |
seated glute stretch |
2131 |
hamstrings |
1119 |
1119 |
body weight |
1119 |
6481 |
Bend your right knee and cross your right ankle over your left thigh. |
1119 |
| 1119 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated glute stretch.gif |
seated glute stretch |
2131 |
hamstrings |
1119 |
1119 |
body weight |
1119 |
6482 |
Place your right hand on the ground behind you for support. |
1119 |
| 1119 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated glute stretch.gif |
seated glute stretch |
2131 |
hamstrings |
1119 |
1119 |
body weight |
1119 |
6483 |
With your left hand, gently press down on your right knee to deepen the stretch. |
1119 |
| 1119 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated glute stretch.gif |
seated glute stretch |
2131 |
hamstrings |
1119 |
1119 |
body weight |
1119 |
6484 |
Hold the stretch for 30 seconds to 1 minute. |
1119 |
| 1119 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated glute stretch.gif |
seated glute stretch |
2131 |
hamstrings |
1119 |
1119 |
body weight |
1119 |
6485 |
Switch sides and repeat. |
1119 |
| 1120 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated leg raise.gif |
seated leg raise |
2132 |
hip flexors |
1120 |
1120 |
body weight |
1120 |
6486 |
Sit on a flat bench with your back straight and your feet flat on the ground. |
1120 |
| 1120 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated leg raise.gif |
seated leg raise |
2132 |
hip flexors |
1120 |
1120 |
body weight |
1120 |
6487 |
Place your hands on the sides of the bench for support. |
1120 |
| 1120 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated leg raise.gif |
seated leg raise |
2132 |
hip flexors |
1120 |
1120 |
body weight |
1120 |
6488 |
Keeping your legs straight, slowly raise them up in front of you until they are parallel to the ground. |
1120 |
| 1120 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated leg raise.gif |
seated leg raise |
2132 |
hip flexors |
1120 |
1120 |
body weight |
1120 |
6489 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
1120 |
| 1120 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated leg raise.gif |
seated leg raise |
2132 |
hip flexors |
1120 |
1120 |
body weight |
1120 |
6490 |
Repeat for the desired number of repetitions. |
1120 |
| 1121 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated lower back stretch.gif |
seated lower back stretch |
2133 |
glutes |
1121 |
1121 |
body weight |
1121 |
6491 |
Sit on the edge of a chair with your feet flat on the ground. |
1121 |
| 1121 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated lower back stretch.gif |
seated lower back stretch |
2134 |
hamstrings |
1121 |
1121 |
body weight |
1121 |
6491 |
Sit on the edge of a chair with your feet flat on the ground. |
1121 |
| 1121 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated lower back stretch.gif |
seated lower back stretch |
2133 |
glutes |
1121 |
1121 |
body weight |
1121 |
6492 |
Place your hands on your thighs or on the sides of the chair for support. |
1121 |
| 1121 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated lower back stretch.gif |
seated lower back stretch |
2134 |
hamstrings |
1121 |
1121 |
body weight |
1121 |
6492 |
Place your hands on your thighs or on the sides of the chair for support. |
1121 |
| 1121 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated lower back stretch.gif |
seated lower back stretch |
2133 |
glutes |
1121 |
1121 |
body weight |
1121 |
6493 |
Slowly lean forward from your hips, keeping your back straight. |
1121 |
| 1121 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated lower back stretch.gif |
seated lower back stretch |
2134 |
hamstrings |
1121 |
1121 |
body weight |
1121 |
6493 |
Slowly lean forward from your hips, keeping your back straight. |
1121 |
| 1121 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated lower back stretch.gif |
seated lower back stretch |
2133 |
glutes |
1121 |
1121 |
body weight |
1121 |
6494 |
Feel the stretch in your lower back and hold for 20-30 seconds. |
1121 |
| 1121 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated lower back stretch.gif |
seated lower back stretch |
2134 |
hamstrings |
1121 |
1121 |
body weight |
1121 |
6494 |
Feel the stretch in your lower back and hold for 20-30 seconds. |
1121 |
| 1121 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated lower back stretch.gif |
seated lower back stretch |
2133 |
glutes |
1121 |
1121 |
body weight |
1121 |
6495 |
Slowly return to the starting position and repeat for the desired number of repetitions. |
1121 |
| 1121 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated lower back stretch.gif |
seated lower back stretch |
2134 |
hamstrings |
1121 |
1121 |
body weight |
1121 |
6495 |
Slowly return to the starting position and repeat for the desired number of repetitions. |
1121 |
| 1122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated piriformis stretch.gif |
seated piriformis stretch |
2135 |
hamstrings |
1122 |
1122 |
body weight |
1122 |
6496 |
Sit on the ground with your legs extended in front of you. |
1122 |
| 1122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated piriformis stretch.gif |
seated piriformis stretch |
2135 |
hamstrings |
1122 |
1122 |
body weight |
1122 |
6497 |
Bend your right knee and place your right foot on the outside of your left knee. |
1122 |
| 1122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated piriformis stretch.gif |
seated piriformis stretch |
2135 |
hamstrings |
1122 |
1122 |
body weight |
1122 |
6498 |
Place your left elbow on the outside of your right knee and gently twist your torso to the right. |
1122 |
| 1122 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated piriformis stretch.gif |
seated piriformis stretch |
2135 |
hamstrings |
1122 |
1122 |
body weight |
1122 |
6499 |
Hold the stretch for 20-30 seconds, then switch sides and repeat. |
1122 |
| 1123 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated side crunch (wall).gif |
seated side crunch (wall) |
2136 |
obliques |
1123 |
1123 |
body weight |
1123 |
6500 |
Sit on the floor with your back against a wall and your legs extended in front of you. |
1123 |
| 1123 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated side crunch (wall).gif |
seated side crunch (wall) |
2136 |
obliques |
1123 |
1123 |
body weight |
1123 |
6501 |
Bend your knees and place your feet flat on the floor, hip-width apart. |
1123 |
| 1123 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated side crunch (wall).gif |
seated side crunch (wall) |
2136 |
obliques |
1123 |
1123 |
body weight |
1123 |
6502 |
Place your hands behind your head with your elbows pointing outwards. |
1123 |
| 1123 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated side crunch (wall).gif |
seated side crunch (wall) |
2136 |
obliques |
1123 |
1123 |
body weight |
1123 |
6503 |
Engage your abs and lean to one side, bringing your elbow towards your hip. |
1123 |
| 1123 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated side crunch (wall).gif |
seated side crunch (wall) |
2136 |
obliques |
1123 |
1123 |
body weight |
1123 |
6504 |
Pause for a moment, then return to the starting position. |
1123 |
| 1123 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated side crunch (wall).gif |
seated side crunch (wall) |
2136 |
obliques |
1123 |
1123 |
body weight |
1123 |
6505 |
Repeat on the other side. |
1123 |
| 1123 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated side crunch (wall).gif |
seated side crunch (wall) |
2136 |
obliques |
1123 |
1123 |
body weight |
1123 |
6506 |
Continue alternating sides for the desired number of repetitions. |
1123 |
| 1124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif |
seated wide angle pose sequence |
2137 |
quadriceps |
1124 |
1124 |
body weight |
1124 |
6507 |
Sit on the ground with your legs extended in a wide angle. |
1124 |
| 1124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif |
seated wide angle pose sequence |
2138 |
calves |
1124 |
1124 |
body weight |
1124 |
6507 |
Sit on the ground with your legs extended in a wide angle. |
1124 |
| 1124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif |
seated wide angle pose sequence |
2137 |
quadriceps |
1124 |
1124 |
body weight |
1124 |
6508 |
Flex your feet and engage your quadriceps. |
1124 |
| 1124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif |
seated wide angle pose sequence |
2138 |
calves |
1124 |
1124 |
body weight |
1124 |
6508 |
Flex your feet and engage your quadriceps. |
1124 |
| 1124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif |
seated wide angle pose sequence |
2137 |
quadriceps |
1124 |
1124 |
body weight |
1124 |
6509 |
Place your hands on the ground behind you for support. |
1124 |
| 1124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif |
seated wide angle pose sequence |
2138 |
calves |
1124 |
1124 |
body weight |
1124 |
6509 |
Place your hands on the ground behind you for support. |
1124 |
| 1124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif |
seated wide angle pose sequence |
2137 |
quadriceps |
1124 |
1124 |
body weight |
1124 |
6510 |
Keeping your back straight, lean forward from your hips. |
1124 |
| 1124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif |
seated wide angle pose sequence |
2138 |
calves |
1124 |
1124 |
body weight |
1124 |
6510 |
Keeping your back straight, lean forward from your hips. |
1124 |
| 1124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif |
seated wide angle pose sequence |
2137 |
quadriceps |
1124 |
1124 |
body weight |
1124 |
6511 |
Continue leaning forward until you feel a stretch in your hamstrings. |
1124 |
| 1124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif |
seated wide angle pose sequence |
2138 |
calves |
1124 |
1124 |
body weight |
1124 |
6511 |
Continue leaning forward until you feel a stretch in your hamstrings. |
1124 |
| 1124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif |
seated wide angle pose sequence |
2137 |
quadriceps |
1124 |
1124 |
body weight |
1124 |
6512 |
Hold this position for a few breaths. |
1124 |
| 1124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif |
seated wide angle pose sequence |
2138 |
calves |
1124 |
1124 |
body weight |
1124 |
6512 |
Hold this position for a few breaths. |
1124 |
| 1124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif |
seated wide angle pose sequence |
2137 |
quadriceps |
1124 |
1124 |
body weight |
1124 |
6513 |
Slowly release the stretch and return to the starting position. |
1124 |
| 1124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif |
seated wide angle pose sequence |
2138 |
calves |
1124 |
1124 |
body weight |
1124 |
6513 |
Slowly release the stretch and return to the starting position. |
1124 |
| 1124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif |
seated wide angle pose sequence |
2137 |
quadriceps |
1124 |
1124 |
body weight |
1124 |
6514 |
Repeat for the desired number of repetitions. |
1124 |
| 1124 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\seated wide angle pose sequence.gif |
seated wide angle pose sequence |
2138 |
calves |
1124 |
1124 |
body weight |
1124 |
6514 |
Repeat for the desired number of repetitions. |
1124 |
| 1125 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif |
self assisted inverse leg curl |
2139 |
glutes |
1125 |
1125 |
body weight |
1125 |
6515 |
Lie flat on your back on a mat or bench with your legs extended. |
1125 |
| 1125 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif |
self assisted inverse leg curl |
2140 |
calves |
1125 |
1125 |
body weight |
1125 |
6515 |
Lie flat on your back on a mat or bench with your legs extended. |
1125 |
| 1125 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif |
self assisted inverse leg curl |
2139 |
glutes |
1125 |
1125 |
body weight |
1125 |
6516 |
Place your hands by your sides or under your glutes for support. |
1125 |
| 1125 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif |
self assisted inverse leg curl |
2140 |
calves |
1125 |
1125 |
body weight |
1125 |
6516 |
Place your hands by your sides or under your glutes for support. |
1125 |
| 1125 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif |
self assisted inverse leg curl |
2139 |
glutes |
1125 |
1125 |
body weight |
1125 |
6517 |
Bend your knees and lift your feet off the ground, bringing your thighs towards your chest. |
1125 |
| 1125 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif |
self assisted inverse leg curl |
2140 |
calves |
1125 |
1125 |
body weight |
1125 |
6517 |
Bend your knees and lift your feet off the ground, bringing your thighs towards your chest. |
1125 |
| 1125 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif |
self assisted inverse leg curl |
2139 |
glutes |
1125 |
1125 |
body weight |
1125 |
6518 |
Pause for a moment at the top, then slowly lower your legs back to the starting position. |
1125 |
| 1125 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif |
self assisted inverse leg curl |
2140 |
calves |
1125 |
1125 |
body weight |
1125 |
6518 |
Pause for a moment at the top, then slowly lower your legs back to the starting position. |
1125 |
| 1125 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif |
self assisted inverse leg curl |
2139 |
glutes |
1125 |
1125 |
body weight |
1125 |
6519 |
Repeat for the desired number of repetitions. |
1125 |
| 1125 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif |
self assisted inverse leg curl |
2140 |
calves |
1125 |
1125 |
body weight |
1125 |
6519 |
Repeat for the desired number of repetitions. |
1125 |
| 1126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif |
self assisted inverse leg curl |
2141 |
glutes |
1126 |
1126 |
body weight |
1126 |
6520 |
Lie face down on a leg curl machine with your legs extended and your ankles hooked under the padded lever. |
1126 |
| 1126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif |
self assisted inverse leg curl |
2142 |
calves |
1126 |
1126 |
body weight |
1126 |
6520 |
Lie face down on a leg curl machine with your legs extended and your ankles hooked under the padded lever. |
1126 |
| 1126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif |
self assisted inverse leg curl |
2141 |
glutes |
1126 |
1126 |
body weight |
1126 |
6521 |
Place your hands on the side handles of the machine for support. |
1126 |
| 1126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif |
self assisted inverse leg curl |
2142 |
calves |
1126 |
1126 |
body weight |
1126 |
6521 |
Place your hands on the side handles of the machine for support. |
1126 |
| 1126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif |
self assisted inverse leg curl |
2141 |
glutes |
1126 |
1126 |
body weight |
1126 |
6522 |
Keeping your upper body stationary, exhale and curl your legs upward as far as possible. |
1126 |
| 1126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif |
self assisted inverse leg curl |
2142 |
calves |
1126 |
1126 |
body weight |
1126 |
6522 |
Keeping your upper body stationary, exhale and curl your legs upward as far as possible. |
1126 |
| 1126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif |
self assisted inverse leg curl |
2141 |
glutes |
1126 |
1126 |
body weight |
1126 |
6523 |
Hold the contracted position for a brief pause as you squeeze your hamstrings. |
1126 |
| 1126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif |
self assisted inverse leg curl |
2142 |
calves |
1126 |
1126 |
body weight |
1126 |
6523 |
Hold the contracted position for a brief pause as you squeeze your hamstrings. |
1126 |
| 1126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif |
self assisted inverse leg curl |
2141 |
glutes |
1126 |
1126 |
body weight |
1126 |
6524 |
Slowly lower your legs back to the starting position while inhaling. |
1126 |
| 1126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif |
self assisted inverse leg curl |
2142 |
calves |
1126 |
1126 |
body weight |
1126 |
6524 |
Slowly lower your legs back to the starting position while inhaling. |
1126 |
| 1126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif |
self assisted inverse leg curl |
2141 |
glutes |
1126 |
1126 |
body weight |
1126 |
6525 |
Repeat for the desired number of repetitions. |
1126 |
| 1126 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl.gif |
self assisted inverse leg curl |
2142 |
calves |
1126 |
1126 |
body weight |
1126 |
6525 |
Repeat for the desired number of repetitions. |
1126 |
| 1127 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif |
self assisted inverse leg curl (on floor) |
2143 |
glutes |
1127 |
1127 |
body weight |
1127 |
6526 |
Lie flat on your back with your legs extended and your arms by your sides. |
1127 |
| 1127 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif |
self assisted inverse leg curl (on floor) |
2144 |
calves |
1127 |
1127 |
body weight |
1127 |
6526 |
Lie flat on your back with your legs extended and your arms by your sides. |
1127 |
| 1127 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif |
self assisted inverse leg curl (on floor) |
2143 |
glutes |
1127 |
1127 |
body weight |
1127 |
6527 |
Bend your knees and place your feet flat on the ground, hip-width apart. |
1127 |
| 1127 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif |
self assisted inverse leg curl (on floor) |
2144 |
calves |
1127 |
1127 |
body weight |
1127 |
6527 |
Bend your knees and place your feet flat on the ground, hip-width apart. |
1127 |
| 1127 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif |
self assisted inverse leg curl (on floor) |
2143 |
glutes |
1127 |
1127 |
body weight |
1127 |
6528 |
Lift your hips off the ground, engaging your glutes and hamstrings. |
1127 |
| 1127 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif |
self assisted inverse leg curl (on floor) |
2144 |
calves |
1127 |
1127 |
body weight |
1127 |
6528 |
Lift your hips off the ground, engaging your glutes and hamstrings. |
1127 |
| 1127 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif |
self assisted inverse leg curl (on floor) |
2143 |
glutes |
1127 |
1127 |
body weight |
1127 |
6529 |
Slowly curl your legs towards your glutes, keeping your hips lifted. |
1127 |
| 1127 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif |
self assisted inverse leg curl (on floor) |
2144 |
calves |
1127 |
1127 |
body weight |
1127 |
6529 |
Slowly curl your legs towards your glutes, keeping your hips lifted. |
1127 |
| 1127 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif |
self assisted inverse leg curl (on floor) |
2143 |
glutes |
1127 |
1127 |
body weight |
1127 |
6530 |
Pause for a moment at the top, then slowly extend your legs back to the starting position. |
1127 |
| 1127 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif |
self assisted inverse leg curl (on floor) |
2144 |
calves |
1127 |
1127 |
body weight |
1127 |
6530 |
Pause for a moment at the top, then slowly extend your legs back to the starting position. |
1127 |
| 1127 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif |
self assisted inverse leg curl (on floor) |
2143 |
glutes |
1127 |
1127 |
body weight |
1127 |
6531 |
Lower your hips back down to the ground. |
1127 |
| 1127 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif |
self assisted inverse leg curl (on floor) |
2144 |
calves |
1127 |
1127 |
body weight |
1127 |
6531 |
Lower your hips back down to the ground. |
1127 |
| 1127 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif |
self assisted inverse leg curl (on floor) |
2143 |
glutes |
1127 |
1127 |
body weight |
1127 |
6532 |
Repeat for the desired number of repetitions. |
1127 |
| 1127 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\self assisted inverse leg curl (on floor).gif |
self assisted inverse leg curl (on floor) |
2144 |
calves |
1127 |
1127 |
body weight |
1127 |
6532 |
Repeat for the desired number of repetitions. |
1127 |
| 1128 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif |
semi squat jump (male) |
2145 |
quadriceps |
1128 |
1128 |
body weight |
1128 |
6533 |
Stand with your feet shoulder-width apart. |
1128 |
| 1128 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif |
semi squat jump (male) |
2146 |
hamstrings |
1128 |
1128 |
body weight |
1128 |
6533 |
Stand with your feet shoulder-width apart. |
1128 |
| 1128 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif |
semi squat jump (male) |
2147 |
calves |
1128 |
1128 |
body weight |
1128 |
6533 |
Stand with your feet shoulder-width apart. |
1128 |
| 1128 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif |
semi squat jump (male) |
2145 |
quadriceps |
1128 |
1128 |
body weight |
1128 |
6534 |
Bend your knees and lower your body into a squat position. |
1128 |
| 1128 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif |
semi squat jump (male) |
2146 |
hamstrings |
1128 |
1128 |
body weight |
1128 |
6534 |
Bend your knees and lower your body into a squat position. |
1128 |
| 1128 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif |
semi squat jump (male) |
2147 |
calves |
1128 |
1128 |
body weight |
1128 |
6534 |
Bend your knees and lower your body into a squat position. |
1128 |
| 1128 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif |
semi squat jump (male) |
2145 |
quadriceps |
1128 |
1128 |
body weight |
1128 |
6535 |
Jump explosively, extending your hips and knees while swinging your arms for momentum. |
1128 |
| 1128 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif |
semi squat jump (male) |
2146 |
hamstrings |
1128 |
1128 |
body weight |
1128 |
6535 |
Jump explosively, extending your hips and knees while swinging your arms for momentum. |
1128 |
| 1128 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif |
semi squat jump (male) |
2147 |
calves |
1128 |
1128 |
body weight |
1128 |
6535 |
Jump explosively, extending your hips and knees while swinging your arms for momentum. |
1128 |
| 1128 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif |
semi squat jump (male) |
2145 |
quadriceps |
1128 |
1128 |
body weight |
1128 |
6536 |
Land softly on the balls of your feet and immediately go into the next repetition. |
1128 |
| 1128 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif |
semi squat jump (male) |
2146 |
hamstrings |
1128 |
1128 |
body weight |
1128 |
6536 |
Land softly on the balls of your feet and immediately go into the next repetition. |
1128 |
| 1128 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif |
semi squat jump (male) |
2147 |
calves |
1128 |
1128 |
body weight |
1128 |
6536 |
Land softly on the balls of your feet and immediately go into the next repetition. |
1128 |
| 1128 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif |
semi squat jump (male) |
2145 |
quadriceps |
1128 |
1128 |
body weight |
1128 |
6537 |
Repeat for the desired number of repetitions. |
1128 |
| 1128 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif |
semi squat jump (male) |
2146 |
hamstrings |
1128 |
1128 |
body weight |
1128 |
6537 |
Repeat for the desired number of repetitions. |
1128 |
| 1128 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\semi squat jump (male).gif |
semi squat jump (male) |
2147 |
calves |
1128 |
1128 |
body weight |
1128 |
6537 |
Repeat for the desired number of repetitions. |
1128 |
| 1129 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif |
short stride run |
2148 |
quadriceps |
1129 |
1129 |
body weight |
1129 |
6538 |
Find an open space or a treadmill to perform the exercise. |
1129 |
| 1129 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif |
short stride run |
2149 |
hamstrings |
1129 |
1129 |
body weight |
1129 |
6538 |
Find an open space or a treadmill to perform the exercise. |
1129 |
| 1129 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif |
short stride run |
2150 |
calves |
1129 |
1129 |
body weight |
1129 |
6538 |
Find an open space or a treadmill to perform the exercise. |
1129 |
| 1129 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif |
short stride run |
2148 |
quadriceps |
1129 |
1129 |
body weight |
1129 |
6539 |
Stand tall with your feet hip-width apart. |
1129 |
| 1129 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif |
short stride run |
2149 |
hamstrings |
1129 |
1129 |
body weight |
1129 |
6539 |
Stand tall with your feet hip-width apart. |
1129 |
| 1129 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif |
short stride run |
2150 |
calves |
1129 |
1129 |
body weight |
1129 |
6539 |
Stand tall with your feet hip-width apart. |
1129 |
| 1129 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif |
short stride run |
2148 |
quadriceps |
1129 |
1129 |
body weight |
1129 |
6540 |
Start jogging in place, lifting your knees high and pumping your arms. |
1129 |
| 1129 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif |
short stride run |
2149 |
hamstrings |
1129 |
1129 |
body weight |
1129 |
6540 |
Start jogging in place, lifting your knees high and pumping your arms. |
1129 |
| 1129 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif |
short stride run |
2150 |
calves |
1129 |
1129 |
body weight |
1129 |
6540 |
Start jogging in place, lifting your knees high and pumping your arms. |
1129 |
| 1129 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif |
short stride run |
2148 |
quadriceps |
1129 |
1129 |
body weight |
1129 |
6541 |
After a few seconds, start taking short strides forward, maintaining a quick pace. |
1129 |
| 1129 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif |
short stride run |
2149 |
hamstrings |
1129 |
1129 |
body weight |
1129 |
6541 |
After a few seconds, start taking short strides forward, maintaining a quick pace. |
1129 |
| 1129 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif |
short stride run |
2150 |
calves |
1129 |
1129 |
body weight |
1129 |
6541 |
After a few seconds, start taking short strides forward, maintaining a quick pace. |
1129 |
| 1129 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif |
short stride run |
2148 |
quadriceps |
1129 |
1129 |
body weight |
1129 |
6542 |
Continue running with short strides for the desired duration or distance. |
1129 |
| 1129 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif |
short stride run |
2149 |
hamstrings |
1129 |
1129 |
body weight |
1129 |
6542 |
Continue running with short strides for the desired duration or distance. |
1129 |
| 1129 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\short stride run.gif |
short stride run |
2150 |
calves |
1129 |
1129 |
body weight |
1129 |
6542 |
Continue running with short strides for the desired duration or distance. |
1129 |
| 1130 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder grip pull-up.gif |
shoulder grip pull-up |
2151 |
biceps |
1130 |
1130 |
body weight |
1130 |
6543 |
Grab the pull-up bar with a shoulder-width grip, palms facing away from you. |
1130 |
| 1130 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder grip pull-up.gif |
shoulder grip pull-up |
2152 |
forearms |
1130 |
1130 |
body weight |
1130 |
6543 |
Grab the pull-up bar with a shoulder-width grip, palms facing away from you. |
1130 |
| 1130 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder grip pull-up.gif |
shoulder grip pull-up |
2151 |
biceps |
1130 |
1130 |
body weight |
1130 |
6544 |
Hang freely with your arms fully extended. |
1130 |
| 1130 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder grip pull-up.gif |
shoulder grip pull-up |
2152 |
forearms |
1130 |
1130 |
body weight |
1130 |
6544 |
Hang freely with your arms fully extended. |
1130 |
| 1130 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder grip pull-up.gif |
shoulder grip pull-up |
2151 |
biceps |
1130 |
1130 |
body weight |
1130 |
6545 |
Engage your back muscles and pull your body up towards the bar until your chin is above the bar. |
1130 |
| 1130 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder grip pull-up.gif |
shoulder grip pull-up |
2152 |
forearms |
1130 |
1130 |
body weight |
1130 |
6545 |
Engage your back muscles and pull your body up towards the bar until your chin is above the bar. |
1130 |
| 1130 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder grip pull-up.gif |
shoulder grip pull-up |
2151 |
biceps |
1130 |
1130 |
body weight |
1130 |
6546 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
1130 |
| 1130 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder grip pull-up.gif |
shoulder grip pull-up |
2152 |
forearms |
1130 |
1130 |
body weight |
1130 |
6546 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
1130 |
| 1130 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder grip pull-up.gif |
shoulder grip pull-up |
2151 |
biceps |
1130 |
1130 |
body weight |
1130 |
6547 |
Repeat for the desired number of repetitions. |
1130 |
| 1130 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder grip pull-up.gif |
shoulder grip pull-up |
2152 |
forearms |
1130 |
1130 |
body weight |
1130 |
6547 |
Repeat for the desired number of repetitions. |
1130 |
| 1131 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap.gif |
shoulder tap |
2153 |
shoulders |
1131 |
1131 |
body weight |
1131 |
6548 |
Start in a high plank position with your hands directly under your shoulders and your body in a straight line. |
1131 |
| 1131 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap.gif |
shoulder tap |
2154 |
triceps |
1131 |
1131 |
body weight |
1131 |
6548 |
Start in a high plank position with your hands directly under your shoulders and your body in a straight line. |
1131 |
| 1131 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap.gif |
shoulder tap |
2153 |
shoulders |
1131 |
1131 |
body weight |
1131 |
6549 |
Engage your core and lift your right hand off the ground, reaching across to tap your left shoulder. |
1131 |
| 1131 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap.gif |
shoulder tap |
2154 |
triceps |
1131 |
1131 |
body weight |
1131 |
6549 |
Engage your core and lift your right hand off the ground, reaching across to tap your left shoulder. |
1131 |
| 1131 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap.gif |
shoulder tap |
2153 |
shoulders |
1131 |
1131 |
body weight |
1131 |
6550 |
Place your right hand back on the ground and repeat with your left hand tapping your right shoulder. |
1131 |
| 1131 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap.gif |
shoulder tap |
2154 |
triceps |
1131 |
1131 |
body weight |
1131 |
6550 |
Place your right hand back on the ground and repeat with your left hand tapping your right shoulder. |
1131 |
| 1131 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap.gif |
shoulder tap |
2153 |
shoulders |
1131 |
1131 |
body weight |
1131 |
6551 |
Continue alternating shoulder taps while keeping your hips and torso stable. |
1131 |
| 1131 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap.gif |
shoulder tap |
2154 |
triceps |
1131 |
1131 |
body weight |
1131 |
6551 |
Continue alternating shoulder taps while keeping your hips and torso stable. |
1131 |
| 1131 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap.gif |
shoulder tap |
2153 |
shoulders |
1131 |
1131 |
body weight |
1131 |
6552 |
Repeat for the desired number of repetitions. |
1131 |
| 1131 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap.gif |
shoulder tap |
2154 |
triceps |
1131 |
1131 |
body weight |
1131 |
6552 |
Repeat for the desired number of repetitions. |
1131 |
| 1132 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif |
shoulder tap push-up |
2155 |
triceps |
1132 |
1132 |
body weight |
1132 |
6553 |
Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels. |
1132 |
| 1132 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif |
shoulder tap push-up |
2156 |
core |
1132 |
1132 |
body weight |
1132 |
6553 |
Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels. |
1132 |
| 1132 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif |
shoulder tap push-up |
2155 |
triceps |
1132 |
1132 |
body weight |
1132 |
6554 |
Lower your body towards the ground by bending your elbows, keeping them close to your sides. |
1132 |
| 1132 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif |
shoulder tap push-up |
2156 |
core |
1132 |
1132 |
body weight |
1132 |
6554 |
Lower your body towards the ground by bending your elbows, keeping them close to your sides. |
1132 |
| 1132 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif |
shoulder tap push-up |
2155 |
triceps |
1132 |
1132 |
body weight |
1132 |
6555 |
As you push back up, lift your right hand off the ground and tap your left shoulder. |
1132 |
| 1132 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif |
shoulder tap push-up |
2156 |
core |
1132 |
1132 |
body weight |
1132 |
6555 |
As you push back up, lift your right hand off the ground and tap your left shoulder. |
1132 |
| 1132 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif |
shoulder tap push-up |
2155 |
triceps |
1132 |
1132 |
body weight |
1132 |
6556 |
Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder. |
1132 |
| 1132 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif |
shoulder tap push-up |
2156 |
core |
1132 |
1132 |
body weight |
1132 |
6556 |
Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder. |
1132 |
| 1132 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif |
shoulder tap push-up |
2155 |
triceps |
1132 |
1132 |
body weight |
1132 |
6557 |
Continue alternating shoulder taps with each push-up repetition. |
1132 |
| 1132 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif |
shoulder tap push-up |
2156 |
core |
1132 |
1132 |
body weight |
1132 |
6557 |
Continue alternating shoulder taps with each push-up repetition. |
1132 |
| 1132 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif |
shoulder tap push-up |
2155 |
triceps |
1132 |
1132 |
body weight |
1132 |
6558 |
Maintain a stable core and avoid excessive hip rotation throughout the exercise. |
1132 |
| 1132 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif |
shoulder tap push-up |
2156 |
core |
1132 |
1132 |
body weight |
1132 |
6558 |
Maintain a stable core and avoid excessive hip rotation throughout the exercise. |
1132 |
| 1132 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif |
shoulder tap push-up |
2155 |
triceps |
1132 |
1132 |
body weight |
1132 |
6559 |
Repeat for the desired number of repetitions. |
1132 |
| 1132 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\shoulder tap push-up.gif |
shoulder tap push-up |
2156 |
core |
1132 |
1132 |
body weight |
1132 |
6559 |
Repeat for the desired number of repetitions. |
1132 |
| 1133 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif |
side bridge hip abduction |
2157 |
glutes |
1133 |
1133 |
body weight |
1133 |
6560 |
Lie on your side with your legs extended and stacked on top of each other. |
1133 |
| 1133 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif |
side bridge hip abduction |
2158 |
obliques |
1133 |
1133 |
body weight |
1133 |
6560 |
Lie on your side with your legs extended and stacked on top of each other. |
1133 |
| 1133 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif |
side bridge hip abduction |
2157 |
glutes |
1133 |
1133 |
body weight |
1133 |
6561 |
Prop yourself up on your forearm, keeping your elbow directly below your shoulder. |
1133 |
| 1133 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif |
side bridge hip abduction |
2158 |
obliques |
1133 |
1133 |
body weight |
1133 |
6561 |
Prop yourself up on your forearm, keeping your elbow directly below your shoulder. |
1133 |
| 1133 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif |
side bridge hip abduction |
2157 |
glutes |
1133 |
1133 |
body weight |
1133 |
6562 |
Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. |
1133 |
| 1133 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif |
side bridge hip abduction |
2158 |
obliques |
1133 |
1133 |
body weight |
1133 |
6562 |
Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. |
1133 |
| 1133 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif |
side bridge hip abduction |
2157 |
glutes |
1133 |
1133 |
body weight |
1133 |
6563 |
While keeping your core engaged, lift your top leg as high as possible without rotating your hips. |
1133 |
| 1133 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif |
side bridge hip abduction |
2158 |
obliques |
1133 |
1133 |
body weight |
1133 |
6563 |
While keeping your core engaged, lift your top leg as high as possible without rotating your hips. |
1133 |
| 1133 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif |
side bridge hip abduction |
2157 |
glutes |
1133 |
1133 |
body weight |
1133 |
6564 |
Pause for a moment at the top, then lower your leg back down. |
1133 |
| 1133 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif |
side bridge hip abduction |
2158 |
obliques |
1133 |
1133 |
body weight |
1133 |
6564 |
Pause for a moment at the top, then lower your leg back down. |
1133 |
| 1133 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif |
side bridge hip abduction |
2157 |
glutes |
1133 |
1133 |
body weight |
1133 |
6565 |
Repeat for the desired number of repetitions, then switch sides. |
1133 |
| 1133 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge hip abduction.gif |
side bridge hip abduction |
2158 |
obliques |
1133 |
1133 |
body weight |
1133 |
6565 |
Repeat for the desired number of repetitions, then switch sides. |
1133 |
| 1134 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif |
side bridge v. 2 |
2159 |
obliques |
1134 |
1134 |
body weight |
1134 |
6566 |
Lie on your side with your legs extended and stacked on top of each other. |
1134 |
| 1134 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif |
side bridge v. 2 |
2160 |
glutes |
1134 |
1134 |
body weight |
1134 |
6566 |
Lie on your side with your legs extended and stacked on top of each other. |
1134 |
| 1134 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif |
side bridge v. 2 |
2159 |
obliques |
1134 |
1134 |
body weight |
1134 |
6567 |
Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle. |
1134 |
| 1134 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif |
side bridge v. 2 |
2160 |
glutes |
1134 |
1134 |
body weight |
1134 |
6567 |
Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle. |
1134 |
| 1134 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif |
side bridge v. 2 |
2159 |
obliques |
1134 |
1134 |
body weight |
1134 |
6568 |
Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. |
1134 |
| 1134 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif |
side bridge v. 2 |
2160 |
glutes |
1134 |
1134 |
body weight |
1134 |
6568 |
Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. |
1134 |
| 1134 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif |
side bridge v. 2 |
2159 |
obliques |
1134 |
1134 |
body weight |
1134 |
6569 |
Hold this position for the desired amount of time. |
1134 |
| 1134 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif |
side bridge v. 2 |
2160 |
glutes |
1134 |
1134 |
body weight |
1134 |
6569 |
Hold this position for the desired amount of time. |
1134 |
| 1134 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif |
side bridge v. 2 |
2159 |
obliques |
1134 |
1134 |
body weight |
1134 |
6570 |
Lower your hips back down to the starting position. |
1134 |
| 1134 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif |
side bridge v. 2 |
2160 |
glutes |
1134 |
1134 |
body weight |
1134 |
6570 |
Lower your hips back down to the starting position. |
1134 |
| 1134 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif |
side bridge v. 2 |
2159 |
obliques |
1134 |
1134 |
body weight |
1134 |
6571 |
Repeat on the other side. |
1134 |
| 1134 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side bridge v. 2.gif |
side bridge v. 2 |
2160 |
glutes |
1134 |
1134 |
body weight |
1134 |
6571 |
Repeat on the other side. |
1134 |
| 1135 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side hip (on parallel bars).gif |
side hip (on parallel bars) |
2161 |
obliques |
1135 |
1135 |
body weight |
1135 |
6572 |
Stand between two parallel bars with your feet shoulder-width apart. |
1135 |
| 1135 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side hip (on parallel bars).gif |
side hip (on parallel bars) |
2162 |
hip flexors |
1135 |
1135 |
body weight |
1135 |
6572 |
Stand between two parallel bars with your feet shoulder-width apart. |
1135 |
| 1135 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side hip (on parallel bars).gif |
side hip (on parallel bars) |
2161 |
obliques |
1135 |
1135 |
body weight |
1135 |
6573 |
Place your hands on the bars and lift your body off the ground, supporting your weight on your arms. |
1135 |
| 1135 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side hip (on parallel bars).gif |
side hip (on parallel bars) |
2162 |
hip flexors |
1135 |
1135 |
body weight |
1135 |
6573 |
Place your hands on the bars and lift your body off the ground, supporting your weight on your arms. |
1135 |
| 1135 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side hip (on parallel bars).gif |
side hip (on parallel bars) |
2161 |
obliques |
1135 |
1135 |
body weight |
1135 |
6574 |
Engage your abs and slowly lift your legs to the side, keeping them straight. |
1135 |
| 1135 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side hip (on parallel bars).gif |
side hip (on parallel bars) |
2162 |
hip flexors |
1135 |
1135 |
body weight |
1135 |
6574 |
Engage your abs and slowly lift your legs to the side, keeping them straight. |
1135 |
| 1135 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side hip (on parallel bars).gif |
side hip (on parallel bars) |
2161 |
obliques |
1135 |
1135 |
body weight |
1135 |
6575 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
1135 |
| 1135 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side hip (on parallel bars).gif |
side hip (on parallel bars) |
2162 |
hip flexors |
1135 |
1135 |
body weight |
1135 |
6575 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
1135 |
| 1135 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side hip (on parallel bars).gif |
side hip (on parallel bars) |
2161 |
obliques |
1135 |
1135 |
body weight |
1135 |
6576 |
Repeat for the desired number of repetitions. |
1135 |
| 1135 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side hip (on parallel bars).gif |
side hip (on parallel bars) |
2162 |
hip flexors |
1135 |
1135 |
body weight |
1135 |
6576 |
Repeat for the desired number of repetitions. |
1135 |
| 1136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side hip abduction.gif |
side hip abduction |
2163 |
glutes |
1136 |
1136 |
body weight |
1136 |
6577 |
Stand with your feet shoulder-width apart and your hands on your hips. |
1136 |
| 1136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side hip abduction.gif |
side hip abduction |
2164 |
quadriceps |
1136 |
1136 |
body weight |
1136 |
6577 |
Stand with your feet shoulder-width apart and your hands on your hips. |
1136 |
| 1136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side hip abduction.gif |
side hip abduction |
2163 |
glutes |
1136 |
1136 |
body weight |
1136 |
6578 |
Shift your weight to one leg and lift the opposite leg out to the side, keeping it straight. |
1136 |
| 1136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side hip abduction.gif |
side hip abduction |
2164 |
quadriceps |
1136 |
1136 |
body weight |
1136 |
6578 |
Shift your weight to one leg and lift the opposite leg out to the side, keeping it straight. |
1136 |
| 1136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side hip abduction.gif |
side hip abduction |
2163 |
glutes |
1136 |
1136 |
body weight |
1136 |
6579 |
Pause for a moment at the top, then slowly lower your leg back down to the starting position. |
1136 |
| 1136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side hip abduction.gif |
side hip abduction |
2164 |
quadriceps |
1136 |
1136 |
body weight |
1136 |
6579 |
Pause for a moment at the top, then slowly lower your leg back down to the starting position. |
1136 |
| 1136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side hip abduction.gif |
side hip abduction |
2163 |
glutes |
1136 |
1136 |
body weight |
1136 |
6580 |
Repeat on the other side. |
1136 |
| 1136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side hip abduction.gif |
side hip abduction |
2164 |
quadriceps |
1136 |
1136 |
body weight |
1136 |
6580 |
Repeat on the other side. |
1136 |
| 1136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side hip abduction.gif |
side hip abduction |
2163 |
glutes |
1136 |
1136 |
body weight |
1136 |
6581 |
Continue alternating sides for the desired number of repetitions. |
1136 |
| 1136 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side hip abduction.gif |
side hip abduction |
2164 |
quadriceps |
1136 |
1136 |
body weight |
1136 |
6581 |
Continue alternating sides for the desired number of repetitions. |
1136 |
| 1137 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif |
side lying floor stretch |
2165 |
obliques |
1137 |
1137 |
body weight |
1137 |
6582 |
Lie on your side with your legs straight and your bottom arm extended straight overhead. |
1137 |
| 1137 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif |
side lying floor stretch |
2166 |
glutes |
1137 |
1137 |
body weight |
1137 |
6582 |
Lie on your side with your legs straight and your bottom arm extended straight overhead. |
1137 |
| 1137 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif |
side lying floor stretch |
2165 |
obliques |
1137 |
1137 |
body weight |
1137 |
6583 |
Bend your top knee and place your foot on the ground in front of your bottom leg. |
1137 |
| 1137 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif |
side lying floor stretch |
2166 |
glutes |
1137 |
1137 |
body weight |
1137 |
6583 |
Bend your top knee and place your foot on the ground in front of your bottom leg. |
1137 |
| 1137 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif |
side lying floor stretch |
2165 |
obliques |
1137 |
1137 |
body weight |
1137 |
6584 |
Reach your top arm over your head and grab onto something stable, like a wall or a piece of furniture. |
1137 |
| 1137 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif |
side lying floor stretch |
2166 |
glutes |
1137 |
1137 |
body weight |
1137 |
6584 |
Reach your top arm over your head and grab onto something stable, like a wall or a piece of furniture. |
1137 |
| 1137 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif |
side lying floor stretch |
2165 |
obliques |
1137 |
1137 |
body weight |
1137 |
6585 |
Slowly lift your bottom leg off the ground, keeping it straight, until you feel a stretch in your side. |
1137 |
| 1137 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif |
side lying floor stretch |
2166 |
glutes |
1137 |
1137 |
body weight |
1137 |
6585 |
Slowly lift your bottom leg off the ground, keeping it straight, until you feel a stretch in your side. |
1137 |
| 1137 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif |
side lying floor stretch |
2165 |
obliques |
1137 |
1137 |
body weight |
1137 |
6586 |
Hold the stretch for 20-30 seconds, then slowly lower your leg back down. |
1137 |
| 1137 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif |
side lying floor stretch |
2166 |
glutes |
1137 |
1137 |
body weight |
1137 |
6586 |
Hold the stretch for 20-30 seconds, then slowly lower your leg back down. |
1137 |
| 1137 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif |
side lying floor stretch |
2165 |
obliques |
1137 |
1137 |
body weight |
1137 |
6587 |
Repeat on the other side. |
1137 |
| 1137 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side lying floor stretch.gif |
side lying floor stretch |
2166 |
glutes |
1137 |
1137 |
body weight |
1137 |
6587 |
Repeat on the other side. |
1137 |
| 1138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side lying hip adduction (male).gif |
side lying hip adduction (male) |
2167 |
glutes |
1138 |
1138 |
body weight |
1138 |
6588 |
Lie on your side with your legs straight and stacked on top of each other. |
1138 |
| 1138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side lying hip adduction (male).gif |
side lying hip adduction (male) |
2168 |
hamstrings |
1138 |
1138 |
body weight |
1138 |
6588 |
Lie on your side with your legs straight and stacked on top of each other. |
1138 |
| 1138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side lying hip adduction (male).gif |
side lying hip adduction (male) |
2167 |
glutes |
1138 |
1138 |
body weight |
1138 |
6589 |
Place your bottom arm under your head for support. |
1138 |
| 1138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side lying hip adduction (male).gif |
side lying hip adduction (male) |
2168 |
hamstrings |
1138 |
1138 |
body weight |
1138 |
6589 |
Place your bottom arm under your head for support. |
1138 |
| 1138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side lying hip adduction (male).gif |
side lying hip adduction (male) |
2167 |
glutes |
1138 |
1138 |
body weight |
1138 |
6590 |
Engage your adductors and lift your top leg as high as possible without rotating your hips or leaning backward. |
1138 |
| 1138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side lying hip adduction (male).gif |
side lying hip adduction (male) |
2168 |
hamstrings |
1138 |
1138 |
body weight |
1138 |
6590 |
Engage your adductors and lift your top leg as high as possible without rotating your hips or leaning backward. |
1138 |
| 1138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side lying hip adduction (male).gif |
side lying hip adduction (male) |
2167 |
glutes |
1138 |
1138 |
body weight |
1138 |
6591 |
Pause for a moment at the top, then slowly lower your leg back down to the starting position. |
1138 |
| 1138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side lying hip adduction (male).gif |
side lying hip adduction (male) |
2168 |
hamstrings |
1138 |
1138 |
body weight |
1138 |
6591 |
Pause for a moment at the top, then slowly lower your leg back down to the starting position. |
1138 |
| 1138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side lying hip adduction (male).gif |
side lying hip adduction (male) |
2167 |
glutes |
1138 |
1138 |
body weight |
1138 |
6592 |
Repeat for the desired number of repetitions, then switch sides. |
1138 |
| 1138 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side lying hip adduction (male).gif |
side lying hip adduction (male) |
2168 |
hamstrings |
1138 |
1138 |
body weight |
1138 |
6592 |
Repeat for the desired number of repetitions, then switch sides. |
1138 |
| 1139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif |
side plank hip adduction |
2169 |
obliques |
1139 |
1139 |
body weight |
1139 |
6593 |
Start by lying on your side with your legs extended and stacked on top of each other. |
1139 |
| 1139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif |
side plank hip adduction |
2170 |
glutes |
1139 |
1139 |
body weight |
1139 |
6593 |
Start by lying on your side with your legs extended and stacked on top of each other. |
1139 |
| 1139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif |
side plank hip adduction |
2169 |
obliques |
1139 |
1139 |
body weight |
1139 |
6594 |
Prop yourself up on your forearm, keeping your elbow directly below your shoulder. |
1139 |
| 1139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif |
side plank hip adduction |
2170 |
glutes |
1139 |
1139 |
body weight |
1139 |
6594 |
Prop yourself up on your forearm, keeping your elbow directly below your shoulder. |
1139 |
| 1139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif |
side plank hip adduction |
2169 |
obliques |
1139 |
1139 |
body weight |
1139 |
6595 |
Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. |
1139 |
| 1139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif |
side plank hip adduction |
2170 |
glutes |
1139 |
1139 |
body weight |
1139 |
6595 |
Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. |
1139 |
| 1139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif |
side plank hip adduction |
2169 |
obliques |
1139 |
1139 |
body weight |
1139 |
6596 |
While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight. |
1139 |
| 1139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif |
side plank hip adduction |
2170 |
glutes |
1139 |
1139 |
body weight |
1139 |
6596 |
While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight. |
1139 |
| 1139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif |
side plank hip adduction |
2169 |
obliques |
1139 |
1139 |
body weight |
1139 |
6597 |
Slowly lower your leg back down to the starting position. |
1139 |
| 1139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif |
side plank hip adduction |
2170 |
glutes |
1139 |
1139 |
body weight |
1139 |
6597 |
Slowly lower your leg back down to the starting position. |
1139 |
| 1139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif |
side plank hip adduction |
2169 |
obliques |
1139 |
1139 |
body weight |
1139 |
6598 |
Repeat for the desired number of repetitions, then switch sides. |
1139 |
| 1139 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\side plank hip adduction.gif |
side plank hip adduction |
2170 |
glutes |
1139 |
1139 |
body weight |
1139 |
6598 |
Repeat for the desired number of repetitions, then switch sides. |
1139 |
| 1140 |
neck |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif |
side push neck stretch |
2171 |
trapezius |
1140 |
1140 |
body weight |
1140 |
6599 |
Stand or sit up straight with your shoulders relaxed. |
1140 |
| 1140 |
neck |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif |
side push neck stretch |
2172 |
sternocleidomastoid |
1140 |
1140 |
body weight |
1140 |
6599 |
Stand or sit up straight with your shoulders relaxed. |
1140 |
| 1140 |
neck |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif |
side push neck stretch |
2171 |
trapezius |
1140 |
1140 |
body weight |
1140 |
6600 |
Tilt your head to the right, bringing your right ear towards your right shoulder. |
1140 |
| 1140 |
neck |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif |
side push neck stretch |
2172 |
sternocleidomastoid |
1140 |
1140 |
body weight |
1140 |
6600 |
Tilt your head to the right, bringing your right ear towards your right shoulder. |
1140 |
| 1140 |
neck |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif |
side push neck stretch |
2171 |
trapezius |
1140 |
1140 |
body weight |
1140 |
6601 |
Place your right hand on the left side of your head and gently apply pressure to increase the stretch. |
1140 |
| 1140 |
neck |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif |
side push neck stretch |
2172 |
sternocleidomastoid |
1140 |
1140 |
body weight |
1140 |
6601 |
Place your right hand on the left side of your head and gently apply pressure to increase the stretch. |
1140 |
| 1140 |
neck |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif |
side push neck stretch |
2171 |
trapezius |
1140 |
1140 |
body weight |
1140 |
6602 |
Hold the stretch for 15-30 seconds. |
1140 |
| 1140 |
neck |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif |
side push neck stretch |
2172 |
sternocleidomastoid |
1140 |
1140 |
body weight |
1140 |
6602 |
Hold the stretch for 15-30 seconds. |
1140 |
| 1140 |
neck |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif |
side push neck stretch |
2171 |
trapezius |
1140 |
1140 |
body weight |
1140 |
6603 |
Repeat on the other side, tilting your head to the left and applying pressure with your left hand. |
1140 |
| 1140 |
neck |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif |
side push neck stretch |
2172 |
sternocleidomastoid |
1140 |
1140 |
body weight |
1140 |
6603 |
Repeat on the other side, tilting your head to the left and applying pressure with your left hand. |
1140 |
| 1140 |
neck |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif |
side push neck stretch |
2171 |
trapezius |
1140 |
1140 |
body weight |
1140 |
6604 |
Repeat the stretch 2-3 times on each side. |
1140 |
| 1140 |
neck |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push neck stretch.gif |
side push neck stretch |
2172 |
sternocleidomastoid |
1140 |
1140 |
body weight |
1140 |
6604 |
Repeat the stretch 2-3 times on each side. |
1140 |
| 1141 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif |
side push-up |
2173 |
shoulders |
1141 |
1141 |
body weight |
1141 |
6605 |
Start by lying on your side with your legs extended and stacked on top of each other. |
1141 |
| 1141 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif |
side push-up |
2174 |
chest |
1141 |
1141 |
body weight |
1141 |
6605 |
Start by lying on your side with your legs extended and stacked on top of each other. |
1141 |
| 1141 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif |
side push-up |
2175 |
core |
1141 |
1141 |
body weight |
1141 |
6605 |
Start by lying on your side with your legs extended and stacked on top of each other. |
1141 |
| 1141 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif |
side push-up |
2173 |
shoulders |
1141 |
1141 |
body weight |
1141 |
6606 |
Place your bottom hand on the ground directly under your shoulder, fingers pointing forward. |
1141 |
| 1141 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif |
side push-up |
2174 |
chest |
1141 |
1141 |
body weight |
1141 |
6606 |
Place your bottom hand on the ground directly under your shoulder, fingers pointing forward. |
1141 |
| 1141 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif |
side push-up |
2175 |
core |
1141 |
1141 |
body weight |
1141 |
6606 |
Place your bottom hand on the ground directly under your shoulder, fingers pointing forward. |
1141 |
| 1141 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif |
side push-up |
2173 |
shoulders |
1141 |
1141 |
body weight |
1141 |
6607 |
Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged. |
1141 |
| 1141 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif |
side push-up |
2174 |
chest |
1141 |
1141 |
body weight |
1141 |
6607 |
Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged. |
1141 |
| 1141 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif |
side push-up |
2175 |
core |
1141 |
1141 |
body weight |
1141 |
6607 |
Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged. |
1141 |
| 1141 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif |
side push-up |
2173 |
shoulders |
1141 |
1141 |
body weight |
1141 |
6608 |
Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels. |
1141 |
| 1141 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif |
side push-up |
2174 |
chest |
1141 |
1141 |
body weight |
1141 |
6608 |
Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels. |
1141 |
| 1141 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif |
side push-up |
2175 |
core |
1141 |
1141 |
body weight |
1141 |
6608 |
Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels. |
1141 |
| 1141 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif |
side push-up |
2173 |
shoulders |
1141 |
1141 |
body weight |
1141 |
6609 |
Lower your body back down to the starting position with control. |
1141 |
| 1141 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif |
side push-up |
2174 |
chest |
1141 |
1141 |
body weight |
1141 |
6609 |
Lower your body back down to the starting position with control. |
1141 |
| 1141 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif |
side push-up |
2175 |
core |
1141 |
1141 |
body weight |
1141 |
6609 |
Lower your body back down to the starting position with control. |
1141 |
| 1141 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif |
side push-up |
2173 |
shoulders |
1141 |
1141 |
body weight |
1141 |
6610 |
Repeat for the desired number of repetitions, then switch sides. |
1141 |
| 1141 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif |
side push-up |
2174 |
chest |
1141 |
1141 |
body weight |
1141 |
6610 |
Repeat for the desired number of repetitions, then switch sides. |
1141 |
| 1141 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side push-up.gif |
side push-up |
2175 |
core |
1141 |
1141 |
body weight |
1141 |
6610 |
Repeat for the desired number of repetitions, then switch sides. |
1141 |
| 1142 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side wrist pull stretch.gif |
side wrist pull stretch |
2176 |
wrists |
1142 |
1142 |
body weight |
1142 |
6611 |
Stand with your feet shoulder-width apart and your arms extended in front of you. |
1142 |
| 1142 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side wrist pull stretch.gif |
side wrist pull stretch |
2177 |
hands |
1142 |
1142 |
body weight |
1142 |
6611 |
Stand with your feet shoulder-width apart and your arms extended in front of you. |
1142 |
| 1142 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side wrist pull stretch.gif |
side wrist pull stretch |
2176 |
wrists |
1142 |
1142 |
body weight |
1142 |
6612 |
Extend your right arm out to the side, parallel to the ground, with your palm facing down. |
1142 |
| 1142 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side wrist pull stretch.gif |
side wrist pull stretch |
2177 |
hands |
1142 |
1142 |
body weight |
1142 |
6612 |
Extend your right arm out to the side, parallel to the ground, with your palm facing down. |
1142 |
| 1142 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side wrist pull stretch.gif |
side wrist pull stretch |
2176 |
wrists |
1142 |
1142 |
body weight |
1142 |
6613 |
With your left hand, grab your right hand and gently pull it towards your body, feeling a stretch in your right forearm. |
1142 |
| 1142 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side wrist pull stretch.gif |
side wrist pull stretch |
2177 |
hands |
1142 |
1142 |
body weight |
1142 |
6613 |
With your left hand, grab your right hand and gently pull it towards your body, feeling a stretch in your right forearm. |
1142 |
| 1142 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side wrist pull stretch.gif |
side wrist pull stretch |
2176 |
wrists |
1142 |
1142 |
body weight |
1142 |
6614 |
Hold the stretch for 15-30 seconds, then release. |
1142 |
| 1142 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side wrist pull stretch.gif |
side wrist pull stretch |
2177 |
hands |
1142 |
1142 |
body weight |
1142 |
6614 |
Hold the stretch for 15-30 seconds, then release. |
1142 |
| 1142 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side wrist pull stretch.gif |
side wrist pull stretch |
2176 |
wrists |
1142 |
1142 |
body weight |
1142 |
6615 |
Repeat on the other side. |
1142 |
| 1142 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\side wrist pull stretch.gif |
side wrist pull stretch |
2177 |
hands |
1142 |
1142 |
body weight |
1142 |
6615 |
Repeat on the other side. |
1142 |
| 1143 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif |
side-to-side chin |
2178 |
biceps |
1143 |
1143 |
body weight |
1143 |
6616 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
1143 |
| 1143 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif |
side-to-side chin |
2179 |
forearms |
1143 |
1143 |
body weight |
1143 |
6616 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
1143 |
| 1143 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif |
side-to-side chin |
2178 |
biceps |
1143 |
1143 |
body weight |
1143 |
6617 |
Grasp a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. |
1143 |
| 1143 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif |
side-to-side chin |
2179 |
forearms |
1143 |
1143 |
body weight |
1143 |
6617 |
Grasp a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. |
1143 |
| 1143 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif |
side-to-side chin |
2178 |
biceps |
1143 |
1143 |
body weight |
1143 |
6618 |
Hang from the bar with your arms fully extended and your body relaxed. |
1143 |
| 1143 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif |
side-to-side chin |
2179 |
forearms |
1143 |
1143 |
body weight |
1143 |
6618 |
Hang from the bar with your arms fully extended and your body relaxed. |
1143 |
| 1143 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif |
side-to-side chin |
2178 |
biceps |
1143 |
1143 |
body weight |
1143 |
6619 |
Pull yourself up by bending your elbows and bringing your chin towards the bar, while keeping your body straight. |
1143 |
| 1143 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif |
side-to-side chin |
2179 |
forearms |
1143 |
1143 |
body weight |
1143 |
6619 |
Pull yourself up by bending your elbows and bringing your chin towards the bar, while keeping your body straight. |
1143 |
| 1143 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif |
side-to-side chin |
2178 |
biceps |
1143 |
1143 |
body weight |
1143 |
6620 |
Once your chin is above the bar, lower yourself back down to the starting position. |
1143 |
| 1143 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif |
side-to-side chin |
2179 |
forearms |
1143 |
1143 |
body weight |
1143 |
6620 |
Once your chin is above the bar, lower yourself back down to the starting position. |
1143 |
| 1143 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif |
side-to-side chin |
2178 |
biceps |
1143 |
1143 |
body weight |
1143 |
6621 |
Repeat for the desired number of repetitions. |
1143 |
| 1143 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side chin.gif |
side-to-side chin |
2179 |
forearms |
1143 |
1143 |
body weight |
1143 |
6621 |
Repeat for the desired number of repetitions. |
1143 |
| 1144 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side toe touch (male).gif |
side-to-side toe touch (male) |
2180 |
obliques |
1144 |
1144 |
body weight |
1144 |
6622 |
Stand with your feet shoulder-width apart and your arms extended to the sides. |
1144 |
| 1144 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side toe touch (male).gif |
side-to-side toe touch (male) |
2181 |
hip flexors |
1144 |
1144 |
body weight |
1144 |
6622 |
Stand with your feet shoulder-width apart and your arms extended to the sides. |
1144 |
| 1144 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side toe touch (male).gif |
side-to-side toe touch (male) |
2180 |
obliques |
1144 |
1144 |
body weight |
1144 |
6623 |
Bend at the waist to the right, reaching your right hand towards your right foot while keeping your left hand extended to the side. |
1144 |
| 1144 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side toe touch (male).gif |
side-to-side toe touch (male) |
2181 |
hip flexors |
1144 |
1144 |
body weight |
1144 |
6623 |
Bend at the waist to the right, reaching your right hand towards your right foot while keeping your left hand extended to the side. |
1144 |
| 1144 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side toe touch (male).gif |
side-to-side toe touch (male) |
2180 |
obliques |
1144 |
1144 |
body weight |
1144 |
6624 |
Return to the starting position and then bend at the waist to the left, reaching your left hand towards your left foot while keeping your right hand extended to the side. |
1144 |
| 1144 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side toe touch (male).gif |
side-to-side toe touch (male) |
2181 |
hip flexors |
1144 |
1144 |
body weight |
1144 |
6624 |
Return to the starting position and then bend at the waist to the left, reaching your left hand towards your left foot while keeping your right hand extended to the side. |
1144 |
| 1144 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side toe touch (male).gif |
side-to-side toe touch (male) |
2180 |
obliques |
1144 |
1144 |
body weight |
1144 |
6625 |
Repeat the side-to-side bending motion for the desired number of repetitions. |
1144 |
| 1144 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\side-to-side toe touch (male).gif |
side-to-side toe touch (male) |
2181 |
hip flexors |
1144 |
1144 |
body weight |
1144 |
6625 |
Repeat the side-to-side bending motion for the desired number of repetitions. |
1144 |
| 1145 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif |
single arm push-up |
2182 |
triceps |
1145 |
1145 |
body weight |
1145 |
6626 |
Start in a push-up position with your hands shoulder-width apart and one hand placed slightly wider than the other. |
1145 |
| 1145 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif |
single arm push-up |
2183 |
shoulders |
1145 |
1145 |
body weight |
1145 |
6626 |
Start in a push-up position with your hands shoulder-width apart and one hand placed slightly wider than the other. |
1145 |
| 1145 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif |
single arm push-up |
2184 |
core |
1145 |
1145 |
body weight |
1145 |
6626 |
Start in a push-up position with your hands shoulder-width apart and one hand placed slightly wider than the other. |
1145 |
| 1145 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif |
single arm push-up |
2182 |
triceps |
1145 |
1145 |
body weight |
1145 |
6627 |
Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight. |
1145 |
| 1145 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif |
single arm push-up |
2183 |
shoulders |
1145 |
1145 |
body weight |
1145 |
6627 |
Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight. |
1145 |
| 1145 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif |
single arm push-up |
2184 |
core |
1145 |
1145 |
body weight |
1145 |
6627 |
Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight. |
1145 |
| 1145 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif |
single arm push-up |
2182 |
triceps |
1145 |
1145 |
body weight |
1145 |
6628 |
As you lower yourself, shift your weight to one side and lift the opposite arm off the ground, extending it straight out to the side. |
1145 |
| 1145 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif |
single arm push-up |
2183 |
shoulders |
1145 |
1145 |
body weight |
1145 |
6628 |
As you lower yourself, shift your weight to one side and lift the opposite arm off the ground, extending it straight out to the side. |
1145 |
| 1145 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif |
single arm push-up |
2184 |
core |
1145 |
1145 |
body weight |
1145 |
6628 |
As you lower yourself, shift your weight to one side and lift the opposite arm off the ground, extending it straight out to the side. |
1145 |
| 1145 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif |
single arm push-up |
2182 |
triceps |
1145 |
1145 |
body weight |
1145 |
6629 |
Push through your chest and triceps to raise your body back up to the starting position, while simultaneously lowering your extended arm back to the ground. |
1145 |
| 1145 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif |
single arm push-up |
2183 |
shoulders |
1145 |
1145 |
body weight |
1145 |
6629 |
Push through your chest and triceps to raise your body back up to the starting position, while simultaneously lowering your extended arm back to the ground. |
1145 |
| 1145 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif |
single arm push-up |
2184 |
core |
1145 |
1145 |
body weight |
1145 |
6629 |
Push through your chest and triceps to raise your body back up to the starting position, while simultaneously lowering your extended arm back to the ground. |
1145 |
| 1145 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif |
single arm push-up |
2182 |
triceps |
1145 |
1145 |
body weight |
1145 |
6630 |
Repeat the movement, alternating the arm you extend with each repetition. |
1145 |
| 1145 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif |
single arm push-up |
2183 |
shoulders |
1145 |
1145 |
body weight |
1145 |
6630 |
Repeat the movement, alternating the arm you extend with each repetition. |
1145 |
| 1145 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\single arm push-up.gif |
single arm push-up |
2184 |
core |
1145 |
1145 |
body weight |
1145 |
6630 |
Repeat the movement, alternating the arm you extend with each repetition. |
1145 |
| 1146 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg bridge with outstretched leg.gif |
single leg bridge with outstretched leg |
2185 |
hamstrings |
1146 |
1146 |
body weight |
1146 |
6631 |
Lie on your back with your knees bent and feet flat on the ground. |
1146 |
| 1146 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg bridge with outstretched leg.gif |
single leg bridge with outstretched leg |
2186 |
quadriceps |
1146 |
1146 |
body weight |
1146 |
6631 |
Lie on your back with your knees bent and feet flat on the ground. |
1146 |
| 1146 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg bridge with outstretched leg.gif |
single leg bridge with outstretched leg |
2185 |
hamstrings |
1146 |
1146 |
body weight |
1146 |
6632 |
Extend one leg straight out in front of you. |
1146 |
| 1146 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg bridge with outstretched leg.gif |
single leg bridge with outstretched leg |
2186 |
quadriceps |
1146 |
1146 |
body weight |
1146 |
6632 |
Extend one leg straight out in front of you. |
1146 |
| 1146 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg bridge with outstretched leg.gif |
single leg bridge with outstretched leg |
2185 |
hamstrings |
1146 |
1146 |
body weight |
1146 |
6633 |
Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders. |
1146 |
| 1146 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg bridge with outstretched leg.gif |
single leg bridge with outstretched leg |
2186 |
quadriceps |
1146 |
1146 |
body weight |
1146 |
6633 |
Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders. |
1146 |
| 1146 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg bridge with outstretched leg.gif |
single leg bridge with outstretched leg |
2185 |
hamstrings |
1146 |
1146 |
body weight |
1146 |
6634 |
Hold for a moment at the top, then slowly lower your hips back down to the starting position. |
1146 |
| 1146 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg bridge with outstretched leg.gif |
single leg bridge with outstretched leg |
2186 |
quadriceps |
1146 |
1146 |
body weight |
1146 |
6634 |
Hold for a moment at the top, then slowly lower your hips back down to the starting position. |
1146 |
| 1146 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg bridge with outstretched leg.gif |
single leg bridge with outstretched leg |
2185 |
hamstrings |
1146 |
1146 |
body weight |
1146 |
6635 |
Repeat for the desired number of repetitions, then switch legs. |
1146 |
| 1146 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg bridge with outstretched leg.gif |
single leg bridge with outstretched leg |
2186 |
quadriceps |
1146 |
1146 |
body weight |
1146 |
6635 |
Repeat for the desired number of repetitions, then switch legs. |
1146 |
| 1147 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg calf raise (on a dumbbell).gif |
single leg calf raise (on a dumbbell) |
2187 |
ankles |
1147 |
1147 |
dumbbell |
1147 |
6636 |
Stand with your feet hip-width apart and hold a dumbbell in one hand. |
1147 |
| 1147 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg calf raise (on a dumbbell).gif |
single leg calf raise (on a dumbbell) |
2188 |
feet |
1147 |
1147 |
dumbbell |
1147 |
6636 |
Stand with your feet hip-width apart and hold a dumbbell in one hand. |
1147 |
| 1147 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg calf raise (on a dumbbell).gif |
single leg calf raise (on a dumbbell) |
2187 |
ankles |
1147 |
1147 |
dumbbell |
1147 |
6637 |
Lift one foot off the ground and balance on the other foot. |
1147 |
| 1147 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg calf raise (on a dumbbell).gif |
single leg calf raise (on a dumbbell) |
2188 |
feet |
1147 |
1147 |
dumbbell |
1147 |
6637 |
Lift one foot off the ground and balance on the other foot. |
1147 |
| 1147 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg calf raise (on a dumbbell).gif |
single leg calf raise (on a dumbbell) |
2187 |
ankles |
1147 |
1147 |
dumbbell |
1147 |
6638 |
Slowly raise your heel as high as possible, using your calf muscles. |
1147 |
| 1147 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg calf raise (on a dumbbell).gif |
single leg calf raise (on a dumbbell) |
2188 |
feet |
1147 |
1147 |
dumbbell |
1147 |
6638 |
Slowly raise your heel as high as possible, using your calf muscles. |
1147 |
| 1147 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg calf raise (on a dumbbell).gif |
single leg calf raise (on a dumbbell) |
2187 |
ankles |
1147 |
1147 |
dumbbell |
1147 |
6639 |
Pause for a moment at the top, then slowly lower your heel back down. |
1147 |
| 1147 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg calf raise (on a dumbbell).gif |
single leg calf raise (on a dumbbell) |
2188 |
feet |
1147 |
1147 |
dumbbell |
1147 |
6639 |
Pause for a moment at the top, then slowly lower your heel back down. |
1147 |
| 1147 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg calf raise (on a dumbbell).gif |
single leg calf raise (on a dumbbell) |
2187 |
ankles |
1147 |
1147 |
dumbbell |
1147 |
6640 |
Repeat for the desired number of repetitions, then switch to the other leg. |
1147 |
| 1147 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg calf raise (on a dumbbell).gif |
single leg calf raise (on a dumbbell) |
2188 |
feet |
1147 |
1147 |
dumbbell |
1147 |
6640 |
Repeat for the desired number of repetitions, then switch to the other leg. |
1147 |
| 1148 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg platform slide.gif |
single leg platform slide |
2189 |
glutes |
1148 |
1148 |
body weight |
1148 |
6641 |
Start by standing with one foot on a platform or slide board. |
1148 |
| 1148 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg platform slide.gif |
single leg platform slide |
2190 |
quadriceps |
1148 |
1148 |
body weight |
1148 |
6641 |
Start by standing with one foot on a platform or slide board. |
1148 |
| 1148 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg platform slide.gif |
single leg platform slide |
2189 |
glutes |
1148 |
1148 |
body weight |
1148 |
6642 |
Bend your knee slightly and slide the foot on the platform backward, extending your leg. |
1148 |
| 1148 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg platform slide.gif |
single leg platform slide |
2190 |
quadriceps |
1148 |
1148 |
body weight |
1148 |
6642 |
Bend your knee slightly and slide the foot on the platform backward, extending your leg. |
1148 |
| 1148 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg platform slide.gif |
single leg platform slide |
2189 |
glutes |
1148 |
1148 |
body weight |
1148 |
6643 |
Keep your core engaged and maintain a straight posture throughout the movement. |
1148 |
| 1148 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg platform slide.gif |
single leg platform slide |
2190 |
quadriceps |
1148 |
1148 |
body weight |
1148 |
6643 |
Keep your core engaged and maintain a straight posture throughout the movement. |
1148 |
| 1148 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg platform slide.gif |
single leg platform slide |
2189 |
glutes |
1148 |
1148 |
body weight |
1148 |
6644 |
Slowly return to the starting position by sliding your foot back to the initial position. |
1148 |
| 1148 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg platform slide.gif |
single leg platform slide |
2190 |
quadriceps |
1148 |
1148 |
body weight |
1148 |
6644 |
Slowly return to the starting position by sliding your foot back to the initial position. |
1148 |
| 1148 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg platform slide.gif |
single leg platform slide |
2189 |
glutes |
1148 |
1148 |
body weight |
1148 |
6645 |
Repeat the movement for the desired number of repetitions, then switch legs. |
1148 |
| 1148 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg platform slide.gif |
single leg platform slide |
2190 |
quadriceps |
1148 |
1148 |
body weight |
1148 |
6645 |
Repeat the movement for the desired number of repetitions, then switch legs. |
1148 |
| 1149 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif |
single leg squat (pistol) male |
2191 |
quadriceps |
1149 |
1149 |
body weight |
1149 |
6646 |
Stand with your feet shoulder-width apart and arms extended in front of you. |
1149 |
| 1149 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif |
single leg squat (pistol) male |
2192 |
hamstrings |
1149 |
1149 |
body weight |
1149 |
6646 |
Stand with your feet shoulder-width apart and arms extended in front of you. |
1149 |
| 1149 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif |
single leg squat (pistol) male |
2193 |
calves |
1149 |
1149 |
body weight |
1149 |
6646 |
Stand with your feet shoulder-width apart and arms extended in front of you. |
1149 |
| 1149 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif |
single leg squat (pistol) male |
2191 |
quadriceps |
1149 |
1149 |
body weight |
1149 |
6647 |
Lift your right foot off the ground and extend it forward. |
1149 |
| 1149 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif |
single leg squat (pistol) male |
2192 |
hamstrings |
1149 |
1149 |
body weight |
1149 |
6647 |
Lift your right foot off the ground and extend it forward. |
1149 |
| 1149 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif |
single leg squat (pistol) male |
2193 |
calves |
1149 |
1149 |
body weight |
1149 |
6647 |
Lift your right foot off the ground and extend it forward. |
1149 |
| 1149 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif |
single leg squat (pistol) male |
2191 |
quadriceps |
1149 |
1149 |
body weight |
1149 |
6648 |
Slowly lower your body down by bending your left knee and pushing your hips back. |
1149 |
| 1149 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif |
single leg squat (pistol) male |
2192 |
hamstrings |
1149 |
1149 |
body weight |
1149 |
6648 |
Slowly lower your body down by bending your left knee and pushing your hips back. |
1149 |
| 1149 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif |
single leg squat (pistol) male |
2193 |
calves |
1149 |
1149 |
body weight |
1149 |
6648 |
Slowly lower your body down by bending your left knee and pushing your hips back. |
1149 |
| 1149 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif |
single leg squat (pistol) male |
2191 |
quadriceps |
1149 |
1149 |
body weight |
1149 |
6649 |
Keep your chest up and your back straight as you lower yourself down. |
1149 |
| 1149 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif |
single leg squat (pistol) male |
2192 |
hamstrings |
1149 |
1149 |
body weight |
1149 |
6649 |
Keep your chest up and your back straight as you lower yourself down. |
1149 |
| 1149 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif |
single leg squat (pistol) male |
2193 |
calves |
1149 |
1149 |
body weight |
1149 |
6649 |
Keep your chest up and your back straight as you lower yourself down. |
1149 |
| 1149 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif |
single leg squat (pistol) male |
2191 |
quadriceps |
1149 |
1149 |
body weight |
1149 |
6650 |
Lower until your left thigh is parallel to the ground, or as low as you can comfortably go. |
1149 |
| 1149 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif |
single leg squat (pistol) male |
2192 |
hamstrings |
1149 |
1149 |
body weight |
1149 |
6650 |
Lower until your left thigh is parallel to the ground, or as low as you can comfortably go. |
1149 |
| 1149 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif |
single leg squat (pistol) male |
2193 |
calves |
1149 |
1149 |
body weight |
1149 |
6650 |
Lower until your left thigh is parallel to the ground, or as low as you can comfortably go. |
1149 |
| 1149 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif |
single leg squat (pistol) male |
2191 |
quadriceps |
1149 |
1149 |
body weight |
1149 |
6651 |
Pause for a moment at the bottom, then push through your left heel to return to the starting position. |
1149 |
| 1149 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif |
single leg squat (pistol) male |
2192 |
hamstrings |
1149 |
1149 |
body weight |
1149 |
6651 |
Pause for a moment at the bottom, then push through your left heel to return to the starting position. |
1149 |
| 1149 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif |
single leg squat (pistol) male |
2193 |
calves |
1149 |
1149 |
body weight |
1149 |
6651 |
Pause for a moment at the bottom, then push through your left heel to return to the starting position. |
1149 |
| 1149 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif |
single leg squat (pistol) male |
2191 |
quadriceps |
1149 |
1149 |
body weight |
1149 |
6652 |
Repeat for the desired number of repetitions, then switch legs. |
1149 |
| 1149 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif |
single leg squat (pistol) male |
2192 |
hamstrings |
1149 |
1149 |
body weight |
1149 |
6652 |
Repeat for the desired number of repetitions, then switch legs. |
1149 |
| 1149 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\single leg squat (pistol) male.gif |
single leg squat (pistol) male |
2193 |
calves |
1149 |
1149 |
body weight |
1149 |
6652 |
Repeat for the desired number of repetitions, then switch legs. |
1149 |
| 1150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif |
sissy squat |
2194 |
calves |
1150 |
1150 |
body weight |
1150 |
6653 |
Stand with your feet shoulder-width apart and your toes pointing slightly outward. |
1150 |
| 1150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif |
sissy squat |
2195 |
glutes |
1150 |
1150 |
body weight |
1150 |
6653 |
Stand with your feet shoulder-width apart and your toes pointing slightly outward. |
1150 |
| 1150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif |
sissy squat |
2194 |
calves |
1150 |
1150 |
body weight |
1150 |
6654 |
Hold onto a stable object for balance if needed. |
1150 |
| 1150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif |
sissy squat |
2195 |
glutes |
1150 |
1150 |
body weight |
1150 |
6654 |
Hold onto a stable object for balance if needed. |
1150 |
| 1150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif |
sissy squat |
2194 |
calves |
1150 |
1150 |
body weight |
1150 |
6655 |
Slowly lower your body by bending your knees and leaning back, keeping your torso upright. |
1150 |
| 1150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif |
sissy squat |
2195 |
glutes |
1150 |
1150 |
body weight |
1150 |
6655 |
Slowly lower your body by bending your knees and leaning back, keeping your torso upright. |
1150 |
| 1150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif |
sissy squat |
2194 |
calves |
1150 |
1150 |
body weight |
1150 |
6656 |
Continue lowering until your thighs are parallel to the ground or as far as you can comfortably go. |
1150 |
| 1150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif |
sissy squat |
2195 |
glutes |
1150 |
1150 |
body weight |
1150 |
6656 |
Continue lowering until your thighs are parallel to the ground or as far as you can comfortably go. |
1150 |
| 1150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif |
sissy squat |
2194 |
calves |
1150 |
1150 |
body weight |
1150 |
6657 |
Pause for a moment, then push through your heels to return to the starting position. |
1150 |
| 1150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif |
sissy squat |
2195 |
glutes |
1150 |
1150 |
body weight |
1150 |
6657 |
Pause for a moment, then push through your heels to return to the starting position. |
1150 |
| 1150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif |
sissy squat |
2194 |
calves |
1150 |
1150 |
body weight |
1150 |
6658 |
Repeat for the desired number of repetitions. |
1150 |
| 1150 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sissy squat.gif |
sissy squat |
2195 |
glutes |
1150 |
1150 |
body weight |
1150 |
6658 |
Repeat for the desired number of repetitions. |
1150 |
| 1151 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\sit-up v. 2.gif |
sit-up v. 2 |
2196 |
hip flexors |
1151 |
1151 |
body weight |
1151 |
6659 |
Lie flat on your back with your knees bent and feet flat on the ground. |
1151 |
| 1151 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\sit-up v. 2.gif |
sit-up v. 2 |
2196 |
hip flexors |
1151 |
1151 |
body weight |
1151 |
6660 |
Place your hands behind your head with your elbows pointing outwards. |
1151 |
| 1151 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\sit-up v. 2.gif |
sit-up v. 2 |
2196 |
hip flexors |
1151 |
1151 |
body weight |
1151 |
6661 |
Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. |
1151 |
| 1151 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\sit-up v. 2.gif |
sit-up v. 2 |
2196 |
hip flexors |
1151 |
1151 |
body weight |
1151 |
6662 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
1151 |
| 1151 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\sit-up v. 2.gif |
sit-up v. 2 |
2196 |
hip flexors |
1151 |
1151 |
body weight |
1151 |
6663 |
Repeat for the desired number of repetitions. |
1151 |
| 1152 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\sit-up with arms on chest.gif |
sit-up with arms on chest |
2197 |
hip flexors |
1152 |
1152 |
body weight |
1152 |
6664 |
Lie flat on your back with your knees bent and feet flat on the ground. |
1152 |
| 1152 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\sit-up with arms on chest.gif |
sit-up with arms on chest |
2197 |
hip flexors |
1152 |
1152 |
body weight |
1152 |
6665 |
Cross your arms over your chest. |
1152 |
| 1152 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\sit-up with arms on chest.gif |
sit-up with arms on chest |
2197 |
hip flexors |
1152 |
1152 |
body weight |
1152 |
6666 |
Engaging your abs, lift your upper body off the ground towards your knees. |
1152 |
| 1152 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\sit-up with arms on chest.gif |
sit-up with arms on chest |
2197 |
hip flexors |
1152 |
1152 |
body weight |
1152 |
6667 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
1152 |
| 1152 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\sit-up with arms on chest.gif |
sit-up with arms on chest |
2197 |
hip flexors |
1152 |
1152 |
body weight |
1152 |
6668 |
Repeat for the desired number of repetitions. |
1152 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2198 |
quadriceps |
1153 |
1153 |
body weight |
1153 |
6669 |
Stand with your feet shoulder-width apart. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2199 |
hamstrings |
1153 |
1153 |
body weight |
1153 |
6669 |
Stand with your feet shoulder-width apart. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2200 |
glutes |
1153 |
1153 |
body weight |
1153 |
6669 |
Stand with your feet shoulder-width apart. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2201 |
calves |
1153 |
1153 |
body weight |
1153 |
6669 |
Stand with your feet shoulder-width apart. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2198 |
quadriceps |
1153 |
1153 |
body weight |
1153 |
6670 |
Bend your knees slightly and jump to the right, landing on your right foot. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2199 |
hamstrings |
1153 |
1153 |
body weight |
1153 |
6670 |
Bend your knees slightly and jump to the right, landing on your right foot. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2200 |
glutes |
1153 |
1153 |
body weight |
1153 |
6670 |
Bend your knees slightly and jump to the right, landing on your right foot. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2201 |
calves |
1153 |
1153 |
body weight |
1153 |
6670 |
Bend your knees slightly and jump to the right, landing on your right foot. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2198 |
quadriceps |
1153 |
1153 |
body weight |
1153 |
6671 |
As you land, swing your left leg behind your right leg and tap the ground with your left toes. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2199 |
hamstrings |
1153 |
1153 |
body weight |
1153 |
6671 |
As you land, swing your left leg behind your right leg and tap the ground with your left toes. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2200 |
glutes |
1153 |
1153 |
body weight |
1153 |
6671 |
As you land, swing your left leg behind your right leg and tap the ground with your left toes. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2201 |
calves |
1153 |
1153 |
body weight |
1153 |
6671 |
As you land, swing your left leg behind your right leg and tap the ground with your left toes. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2198 |
quadriceps |
1153 |
1153 |
body weight |
1153 |
6672 |
Immediately jump to the left, landing on your left foot. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2199 |
hamstrings |
1153 |
1153 |
body weight |
1153 |
6672 |
Immediately jump to the left, landing on your left foot. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2200 |
glutes |
1153 |
1153 |
body weight |
1153 |
6672 |
Immediately jump to the left, landing on your left foot. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2201 |
calves |
1153 |
1153 |
body weight |
1153 |
6672 |
Immediately jump to the left, landing on your left foot. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2198 |
quadriceps |
1153 |
1153 |
body weight |
1153 |
6673 |
As you land, swing your right leg behind your left leg and tap the ground with your right toes. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2199 |
hamstrings |
1153 |
1153 |
body weight |
1153 |
6673 |
As you land, swing your right leg behind your left leg and tap the ground with your right toes. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2200 |
glutes |
1153 |
1153 |
body weight |
1153 |
6673 |
As you land, swing your right leg behind your left leg and tap the ground with your right toes. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2201 |
calves |
1153 |
1153 |
body weight |
1153 |
6673 |
As you land, swing your right leg behind your left leg and tap the ground with your right toes. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2198 |
quadriceps |
1153 |
1153 |
body weight |
1153 |
6674 |
Continue alternating sides, jumping and tapping the ground with each leg. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2199 |
hamstrings |
1153 |
1153 |
body weight |
1153 |
6674 |
Continue alternating sides, jumping and tapping the ground with each leg. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2200 |
glutes |
1153 |
1153 |
body weight |
1153 |
6674 |
Continue alternating sides, jumping and tapping the ground with each leg. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2201 |
calves |
1153 |
1153 |
body weight |
1153 |
6674 |
Continue alternating sides, jumping and tapping the ground with each leg. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2198 |
quadriceps |
1153 |
1153 |
body weight |
1153 |
6675 |
Repeat for the desired number of repetitions. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2199 |
hamstrings |
1153 |
1153 |
body weight |
1153 |
6675 |
Repeat for the desired number of repetitions. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2200 |
glutes |
1153 |
1153 |
body weight |
1153 |
6675 |
Repeat for the desired number of repetitions. |
1153 |
| 1153 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\skater hops.gif |
skater hops |
2201 |
calves |
1153 |
1153 |
body weight |
1153 |
6675 |
Repeat for the desired number of repetitions. |
1153 |
| 1154 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif |
ski ergometer |
2202 |
shoulders |
1154 |
1154 |
skierg machine |
1154 |
6676 |
Adjust the seat height and footrests to a comfortable position. |
1154 |
| 1154 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif |
ski ergometer |
2203 |
forearms |
1154 |
1154 |
skierg machine |
1154 |
6676 |
Adjust the seat height and footrests to a comfortable position. |
1154 |
| 1154 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif |
ski ergometer |
2202 |
shoulders |
1154 |
1154 |
skierg machine |
1154 |
6677 |
Grasp the handles with an overhand grip, palms facing down. |
1154 |
| 1154 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif |
ski ergometer |
2203 |
forearms |
1154 |
1154 |
skierg machine |
1154 |
6677 |
Grasp the handles with an overhand grip, palms facing down. |
1154 |
| 1154 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif |
ski ergometer |
2202 |
shoulders |
1154 |
1154 |
skierg machine |
1154 |
6678 |
Sit up straight with your feet flat on the footrests. |
1154 |
| 1154 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif |
ski ergometer |
2203 |
forearms |
1154 |
1154 |
skierg machine |
1154 |
6678 |
Sit up straight with your feet flat on the footrests. |
1154 |
| 1154 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif |
ski ergometer |
2202 |
shoulders |
1154 |
1154 |
skierg machine |
1154 |
6679 |
Extend your arms straight out in front of you, keeping your elbows slightly bent. |
1154 |
| 1154 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif |
ski ergometer |
2203 |
forearms |
1154 |
1154 |
skierg machine |
1154 |
6679 |
Extend your arms straight out in front of you, keeping your elbows slightly bent. |
1154 |
| 1154 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif |
ski ergometer |
2202 |
shoulders |
1154 |
1154 |
skierg machine |
1154 |
6680 |
Engage your triceps and push the handles down towards your thighs. |
1154 |
| 1154 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif |
ski ergometer |
2203 |
forearms |
1154 |
1154 |
skierg machine |
1154 |
6680 |
Engage your triceps and push the handles down towards your thighs. |
1154 |
| 1154 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif |
ski ergometer |
2202 |
shoulders |
1154 |
1154 |
skierg machine |
1154 |
6681 |
Pause for a moment at the bottom, then slowly return to the starting position. |
1154 |
| 1154 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif |
ski ergometer |
2203 |
forearms |
1154 |
1154 |
skierg machine |
1154 |
6681 |
Pause for a moment at the bottom, then slowly return to the starting position. |
1154 |
| 1154 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif |
ski ergometer |
2202 |
shoulders |
1154 |
1154 |
skierg machine |
1154 |
6682 |
Repeat for the desired number of repetitions. |
1154 |
| 1154 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski ergometer.gif |
ski ergometer |
2203 |
forearms |
1154 |
1154 |
skierg machine |
1154 |
6682 |
Repeat for the desired number of repetitions. |
1154 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2204 |
quadriceps |
1155 |
1155 |
body weight |
1155 |
6683 |
Stand with your feet shoulder-width apart. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2205 |
hamstrings |
1155 |
1155 |
body weight |
1155 |
6683 |
Stand with your feet shoulder-width apart. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2206 |
glutes |
1155 |
1155 |
body weight |
1155 |
6683 |
Stand with your feet shoulder-width apart. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2207 |
calves |
1155 |
1155 |
body weight |
1155 |
6683 |
Stand with your feet shoulder-width apart. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2204 |
quadriceps |
1155 |
1155 |
body weight |
1155 |
6684 |
Bend your knees slightly and keep your back straight. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2205 |
hamstrings |
1155 |
1155 |
body weight |
1155 |
6684 |
Bend your knees slightly and keep your back straight. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2206 |
glutes |
1155 |
1155 |
body weight |
1155 |
6684 |
Bend your knees slightly and keep your back straight. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2207 |
calves |
1155 |
1155 |
body weight |
1155 |
6684 |
Bend your knees slightly and keep your back straight. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2204 |
quadriceps |
1155 |
1155 |
body weight |
1155 |
6685 |
Jump to the right, landing on your right foot while swinging your left leg behind your right leg. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2205 |
hamstrings |
1155 |
1155 |
body weight |
1155 |
6685 |
Jump to the right, landing on your right foot while swinging your left leg behind your right leg. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2206 |
glutes |
1155 |
1155 |
body weight |
1155 |
6685 |
Jump to the right, landing on your right foot while swinging your left leg behind your right leg. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2207 |
calves |
1155 |
1155 |
body weight |
1155 |
6685 |
Jump to the right, landing on your right foot while swinging your left leg behind your right leg. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2204 |
quadriceps |
1155 |
1155 |
body weight |
1155 |
6686 |
Immediately jump to the left, landing on your left foot while swinging your right leg behind your left leg. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2205 |
hamstrings |
1155 |
1155 |
body weight |
1155 |
6686 |
Immediately jump to the left, landing on your left foot while swinging your right leg behind your left leg. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2206 |
glutes |
1155 |
1155 |
body weight |
1155 |
6686 |
Immediately jump to the left, landing on your left foot while swinging your right leg behind your left leg. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2207 |
calves |
1155 |
1155 |
body weight |
1155 |
6686 |
Immediately jump to the left, landing on your left foot while swinging your right leg behind your left leg. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2204 |
quadriceps |
1155 |
1155 |
body weight |
1155 |
6687 |
Continue alternating jumps from side to side, mimicking a skiing motion. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2205 |
hamstrings |
1155 |
1155 |
body weight |
1155 |
6687 |
Continue alternating jumps from side to side, mimicking a skiing motion. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2206 |
glutes |
1155 |
1155 |
body weight |
1155 |
6687 |
Continue alternating jumps from side to side, mimicking a skiing motion. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2207 |
calves |
1155 |
1155 |
body weight |
1155 |
6687 |
Continue alternating jumps from side to side, mimicking a skiing motion. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2204 |
quadriceps |
1155 |
1155 |
body weight |
1155 |
6688 |
Repeat for the desired number of repetitions. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2205 |
hamstrings |
1155 |
1155 |
body weight |
1155 |
6688 |
Repeat for the desired number of repetitions. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2206 |
glutes |
1155 |
1155 |
body weight |
1155 |
6688 |
Repeat for the desired number of repetitions. |
1155 |
| 1155 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\ski step.gif |
ski step |
2207 |
calves |
1155 |
1155 |
body weight |
1155 |
6688 |
Repeat for the desired number of repetitions. |
1155 |
| 1156 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif |
skin the cat |
2208 |
shoulders |
1156 |
1156 |
body weight |
1156 |
6689 |
Start by hanging from a bar with your arms fully extended and your body relaxed. |
1156 |
| 1156 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif |
skin the cat |
2209 |
core |
1156 |
1156 |
body weight |
1156 |
6689 |
Start by hanging from a bar with your arms fully extended and your body relaxed. |
1156 |
| 1156 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif |
skin the cat |
2208 |
shoulders |
1156 |
1156 |
body weight |
1156 |
6690 |
Engage your core and lift your legs up, bringing your knees towards your chest. |
1156 |
| 1156 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif |
skin the cat |
2209 |
core |
1156 |
1156 |
body weight |
1156 |
6690 |
Engage your core and lift your legs up, bringing your knees towards your chest. |
1156 |
| 1156 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif |
skin the cat |
2208 |
shoulders |
1156 |
1156 |
body weight |
1156 |
6691 |
Continue to lift your legs up and over your head, allowing your body to pass through the arms. |
1156 |
| 1156 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif |
skin the cat |
2209 |
core |
1156 |
1156 |
body weight |
1156 |
6691 |
Continue to lift your legs up and over your head, allowing your body to pass through the arms. |
1156 |
| 1156 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif |
skin the cat |
2208 |
shoulders |
1156 |
1156 |
body weight |
1156 |
6692 |
Once your legs are fully extended over your head, begin to lower them back down towards the starting position. |
1156 |
| 1156 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif |
skin the cat |
2209 |
core |
1156 |
1156 |
body weight |
1156 |
6692 |
Once your legs are fully extended over your head, begin to lower them back down towards the starting position. |
1156 |
| 1156 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif |
skin the cat |
2208 |
shoulders |
1156 |
1156 |
body weight |
1156 |
6693 |
As you lower your legs, allow your body to pass back through the arms until you are hanging with your arms fully extended again. |
1156 |
| 1156 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif |
skin the cat |
2209 |
core |
1156 |
1156 |
body weight |
1156 |
6693 |
As you lower your legs, allow your body to pass back through the arms until you are hanging with your arms fully extended again. |
1156 |
| 1156 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif |
skin the cat |
2208 |
shoulders |
1156 |
1156 |
body weight |
1156 |
6694 |
Repeat for the desired number of repetitions. |
1156 |
| 1156 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\skin the cat.gif |
skin the cat |
2209 |
core |
1156 |
1156 |
body weight |
1156 |
6694 |
Repeat for the desired number of repetitions. |
1156 |
| 1157 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif |
sled 45 degrees one leg press |
2210 |
quadriceps |
1157 |
1157 |
sled machine |
1157 |
6695 |
Adjust the sled machine to a 45-degree angle. |
1157 |
| 1157 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif |
sled 45 degrees one leg press |
2211 |
hamstrings |
1157 |
1157 |
sled machine |
1157 |
6695 |
Adjust the sled machine to a 45-degree angle. |
1157 |
| 1157 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif |
sled 45 degrees one leg press |
2212 |
calves |
1157 |
1157 |
sled machine |
1157 |
6695 |
Adjust the sled machine to a 45-degree angle. |
1157 |
| 1157 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif |
sled 45 degrees one leg press |
2210 |
quadriceps |
1157 |
1157 |
sled machine |
1157 |
6696 |
Sit on the sled machine with your back against the pad and your feet on the footplate. |
1157 |
| 1157 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif |
sled 45 degrees one leg press |
2211 |
hamstrings |
1157 |
1157 |
sled machine |
1157 |
6696 |
Sit on the sled machine with your back against the pad and your feet on the footplate. |
1157 |
| 1157 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif |
sled 45 degrees one leg press |
2212 |
calves |
1157 |
1157 |
sled machine |
1157 |
6696 |
Sit on the sled machine with your back against the pad and your feet on the footplate. |
1157 |
| 1157 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif |
sled 45 degrees one leg press |
2210 |
quadriceps |
1157 |
1157 |
sled machine |
1157 |
6697 |
Place one foot on the footplate and extend your leg, pushing the sled away from you. |
1157 |
| 1157 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif |
sled 45 degrees one leg press |
2211 |
hamstrings |
1157 |
1157 |
sled machine |
1157 |
6697 |
Place one foot on the footplate and extend your leg, pushing the sled away from you. |
1157 |
| 1157 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif |
sled 45 degrees one leg press |
2212 |
calves |
1157 |
1157 |
sled machine |
1157 |
6697 |
Place one foot on the footplate and extend your leg, pushing the sled away from you. |
1157 |
| 1157 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif |
sled 45 degrees one leg press |
2210 |
quadriceps |
1157 |
1157 |
sled machine |
1157 |
6698 |
Slowly bend your knee and lower the sled back to the starting position. |
1157 |
| 1157 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif |
sled 45 degrees one leg press |
2211 |
hamstrings |
1157 |
1157 |
sled machine |
1157 |
6698 |
Slowly bend your knee and lower the sled back to the starting position. |
1157 |
| 1157 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif |
sled 45 degrees one leg press |
2212 |
calves |
1157 |
1157 |
sled machine |
1157 |
6698 |
Slowly bend your knee and lower the sled back to the starting position. |
1157 |
| 1157 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif |
sled 45 degrees one leg press |
2210 |
quadriceps |
1157 |
1157 |
sled machine |
1157 |
6699 |
Repeat with the other leg. |
1157 |
| 1157 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif |
sled 45 degrees one leg press |
2211 |
hamstrings |
1157 |
1157 |
sled machine |
1157 |
6699 |
Repeat with the other leg. |
1157 |
| 1157 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif |
sled 45 degrees one leg press |
2212 |
calves |
1157 |
1157 |
sled machine |
1157 |
6699 |
Repeat with the other leg. |
1157 |
| 1157 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif |
sled 45 degrees one leg press |
2210 |
quadriceps |
1157 |
1157 |
sled machine |
1157 |
6700 |
Continue alternating legs for the desired number of repetitions. |
1157 |
| 1157 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif |
sled 45 degrees one leg press |
2211 |
hamstrings |
1157 |
1157 |
sled machine |
1157 |
6700 |
Continue alternating legs for the desired number of repetitions. |
1157 |
| 1157 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45 degrees one leg press.gif |
sled 45 degrees one leg press |
2212 |
calves |
1157 |
1157 |
sled machine |
1157 |
6700 |
Continue alternating legs for the desired number of repetitions. |
1157 |
| 1158 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ calf press.gif |
sled 45¬Ó¡Æ calf press |
2213 |
hamstrings |
1158 |
1158 |
sled machine |
1158 |
6701 |
Adjust the sled machine to a 45-degree angle. |
1158 |
| 1158 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ calf press.gif |
sled 45¬Ó¡Æ calf press |
2213 |
hamstrings |
1158 |
1158 |
sled machine |
1158 |
6702 |
Place your feet on the sled platform with your toes pointing forward. |
1158 |
| 1158 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ calf press.gif |
sled 45¬Ó¡Æ calf press |
2213 |
hamstrings |
1158 |
1158 |
sled machine |
1158 |
6703 |
Push the sled platform away from you by extending your ankles and calves. |
1158 |
| 1158 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ calf press.gif |
sled 45¬Ó¡Æ calf press |
2213 |
hamstrings |
1158 |
1158 |
sled machine |
1158 |
6704 |
Pause for a moment at the top, then slowly lower the sled platform back to the starting position. |
1158 |
| 1158 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ calf press.gif |
sled 45¬Ó¡Æ calf press |
2213 |
hamstrings |
1158 |
1158 |
sled machine |
1158 |
6705 |
Repeat for the desired number of repetitions. |
1158 |
| 1159 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif |
sled 45¬Ó¡Æ leg press |
2214 |
quadriceps |
1159 |
1159 |
sled machine |
1159 |
6706 |
Adjust the seat and footplate of the sled machine to a comfortable position. |
1159 |
| 1159 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif |
sled 45¬Ó¡Æ leg press |
2215 |
hamstrings |
1159 |
1159 |
sled machine |
1159 |
6706 |
Adjust the seat and footplate of the sled machine to a comfortable position. |
1159 |
| 1159 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif |
sled 45¬Ó¡Æ leg press |
2216 |
calves |
1159 |
1159 |
sled machine |
1159 |
6706 |
Adjust the seat and footplate of the sled machine to a comfortable position. |
1159 |
| 1159 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif |
sled 45¬Ó¡Æ leg press |
2214 |
quadriceps |
1159 |
1159 |
sled machine |
1159 |
6707 |
Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate. |
1159 |
| 1159 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif |
sled 45¬Ó¡Æ leg press |
2215 |
hamstrings |
1159 |
1159 |
sled machine |
1159 |
6707 |
Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate. |
1159 |
| 1159 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif |
sled 45¬Ó¡Æ leg press |
2216 |
calves |
1159 |
1159 |
sled machine |
1159 |
6707 |
Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate. |
1159 |
| 1159 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif |
sled 45¬Ó¡Æ leg press |
2214 |
quadriceps |
1159 |
1159 |
sled machine |
1159 |
6708 |
Grip the handles on the sides of the seat for stability. |
1159 |
| 1159 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif |
sled 45¬Ó¡Æ leg press |
2215 |
hamstrings |
1159 |
1159 |
sled machine |
1159 |
6708 |
Grip the handles on the sides of the seat for stability. |
1159 |
| 1159 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif |
sled 45¬Ó¡Æ leg press |
2216 |
calves |
1159 |
1159 |
sled machine |
1159 |
6708 |
Grip the handles on the sides of the seat for stability. |
1159 |
| 1159 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif |
sled 45¬Ó¡Æ leg press |
2214 |
quadriceps |
1159 |
1159 |
sled machine |
1159 |
6709 |
Push the footplate away from your body by extending your legs, keeping your heels on the footplate. |
1159 |
| 1159 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif |
sled 45¬Ó¡Æ leg press |
2215 |
hamstrings |
1159 |
1159 |
sled machine |
1159 |
6709 |
Push the footplate away from your body by extending your legs, keeping your heels on the footplate. |
1159 |
| 1159 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif |
sled 45¬Ó¡Æ leg press |
2216 |
calves |
1159 |
1159 |
sled machine |
1159 |
6709 |
Push the footplate away from your body by extending your legs, keeping your heels on the footplate. |
1159 |
| 1159 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif |
sled 45¬Ó¡Æ leg press |
2214 |
quadriceps |
1159 |
1159 |
sled machine |
1159 |
6710 |
Continue pushing until your legs are almost fully extended, but without locking your knees. |
1159 |
| 1159 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif |
sled 45¬Ó¡Æ leg press |
2215 |
hamstrings |
1159 |
1159 |
sled machine |
1159 |
6710 |
Continue pushing until your legs are almost fully extended, but without locking your knees. |
1159 |
| 1159 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif |
sled 45¬Ó¡Æ leg press |
2216 |
calves |
1159 |
1159 |
sled machine |
1159 |
6710 |
Continue pushing until your legs are almost fully extended, but without locking your knees. |
1159 |
| 1159 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif |
sled 45¬Ó¡Æ leg press |
2214 |
quadriceps |
1159 |
1159 |
sled machine |
1159 |
6711 |
Pause for a moment at the top of the movement, then slowly lower the footplate back towards your body by bending your knees. |
1159 |
| 1159 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif |
sled 45¬Ó¡Æ leg press |
2215 |
hamstrings |
1159 |
1159 |
sled machine |
1159 |
6711 |
Pause for a moment at the top of the movement, then slowly lower the footplate back towards your body by bending your knees. |
1159 |
| 1159 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif |
sled 45¬Ó¡Æ leg press |
2216 |
calves |
1159 |
1159 |
sled machine |
1159 |
6711 |
Pause for a moment at the top of the movement, then slowly lower the footplate back towards your body by bending your knees. |
1159 |
| 1159 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif |
sled 45¬Ó¡Æ leg press |
2214 |
quadriceps |
1159 |
1159 |
sled machine |
1159 |
6712 |
Repeat for the desired number of repetitions. |
1159 |
| 1159 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif |
sled 45¬Ó¡Æ leg press |
2215 |
hamstrings |
1159 |
1159 |
sled machine |
1159 |
6712 |
Repeat for the desired number of repetitions. |
1159 |
| 1159 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press.gif |
sled 45¬Ó¡Æ leg press |
2216 |
calves |
1159 |
1159 |
sled machine |
1159 |
6712 |
Repeat for the desired number of repetitions. |
1159 |
| 1160 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif |
sled 45¬Ó¡Æ leg press (back pov) |
2217 |
quadriceps |
1160 |
1160 |
sled machine |
1160 |
6713 |
Adjust the seat of the sled machine so that your knees are at a 45-degree angle. |
1160 |
| 1160 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif |
sled 45¬Ó¡Æ leg press (back pov) |
2218 |
hamstrings |
1160 |
1160 |
sled machine |
1160 |
6713 |
Adjust the seat of the sled machine so that your knees are at a 45-degree angle. |
1160 |
| 1160 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif |
sled 45¬Ó¡Æ leg press (back pov) |
2219 |
calves |
1160 |
1160 |
sled machine |
1160 |
6713 |
Adjust the seat of the sled machine so that your knees are at a 45-degree angle. |
1160 |
| 1160 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif |
sled 45¬Ó¡Æ leg press (back pov) |
2217 |
quadriceps |
1160 |
1160 |
sled machine |
1160 |
6714 |
Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate. |
1160 |
| 1160 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif |
sled 45¬Ó¡Æ leg press (back pov) |
2218 |
hamstrings |
1160 |
1160 |
sled machine |
1160 |
6714 |
Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate. |
1160 |
| 1160 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif |
sled 45¬Ó¡Æ leg press (back pov) |
2219 |
calves |
1160 |
1160 |
sled machine |
1160 |
6714 |
Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate. |
1160 |
| 1160 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif |
sled 45¬Ó¡Æ leg press (back pov) |
2217 |
quadriceps |
1160 |
1160 |
sled machine |
1160 |
6715 |
Grip the handles on the sides of the seat for stability. |
1160 |
| 1160 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif |
sled 45¬Ó¡Æ leg press (back pov) |
2218 |
hamstrings |
1160 |
1160 |
sled machine |
1160 |
6715 |
Grip the handles on the sides of the seat for stability. |
1160 |
| 1160 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif |
sled 45¬Ó¡Æ leg press (back pov) |
2219 |
calves |
1160 |
1160 |
sled machine |
1160 |
6715 |
Grip the handles on the sides of the seat for stability. |
1160 |
| 1160 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif |
sled 45¬Ó¡Æ leg press (back pov) |
2217 |
quadriceps |
1160 |
1160 |
sled machine |
1160 |
6716 |
Push the footplate away from your body by extending your legs, keeping your heels on the footplate. |
1160 |
| 1160 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif |
sled 45¬Ó¡Æ leg press (back pov) |
2218 |
hamstrings |
1160 |
1160 |
sled machine |
1160 |
6716 |
Push the footplate away from your body by extending your legs, keeping your heels on the footplate. |
1160 |
| 1160 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif |
sled 45¬Ó¡Æ leg press (back pov) |
2219 |
calves |
1160 |
1160 |
sled machine |
1160 |
6716 |
Push the footplate away from your body by extending your legs, keeping your heels on the footplate. |
1160 |
| 1160 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif |
sled 45¬Ó¡Æ leg press (back pov) |
2217 |
quadriceps |
1160 |
1160 |
sled machine |
1160 |
6717 |
Pause for a moment at the fully extended position. |
1160 |
| 1160 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif |
sled 45¬Ó¡Æ leg press (back pov) |
2218 |
hamstrings |
1160 |
1160 |
sled machine |
1160 |
6717 |
Pause for a moment at the fully extended position. |
1160 |
| 1160 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif |
sled 45¬Ó¡Æ leg press (back pov) |
2219 |
calves |
1160 |
1160 |
sled machine |
1160 |
6717 |
Pause for a moment at the fully extended position. |
1160 |
| 1160 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif |
sled 45¬Ó¡Æ leg press (back pov) |
2217 |
quadriceps |
1160 |
1160 |
sled machine |
1160 |
6718 |
Slowly bend your knees and lower the footplate back towards your body, controlling the movement. |
1160 |
| 1160 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif |
sled 45¬Ó¡Æ leg press (back pov) |
2218 |
hamstrings |
1160 |
1160 |
sled machine |
1160 |
6718 |
Slowly bend your knees and lower the footplate back towards your body, controlling the movement. |
1160 |
| 1160 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif |
sled 45¬Ó¡Æ leg press (back pov) |
2219 |
calves |
1160 |
1160 |
sled machine |
1160 |
6718 |
Slowly bend your knees and lower the footplate back towards your body, controlling the movement. |
1160 |
| 1160 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif |
sled 45¬Ó¡Æ leg press (back pov) |
2217 |
quadriceps |
1160 |
1160 |
sled machine |
1160 |
6719 |
Repeat for the desired number of repetitions. |
1160 |
| 1160 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif |
sled 45¬Ó¡Æ leg press (back pov) |
2218 |
hamstrings |
1160 |
1160 |
sled machine |
1160 |
6719 |
Repeat for the desired number of repetitions. |
1160 |
| 1160 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg press (back pov).gif |
sled 45¬Ó¡Æ leg press (back pov) |
2219 |
calves |
1160 |
1160 |
sled machine |
1160 |
6719 |
Repeat for the desired number of repetitions. |
1160 |
| 1161 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif |
sled 45¡Æ leg press (side pov) |
2220 |
quadriceps |
1161 |
1161 |
sled machine |
1161 |
6720 |
Adjust the seat of the sled machine so that your knees are at a 90-degree angle when your feet are on the footplate. |
1161 |
| 1161 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif |
sled 45¡Æ leg press (side pov) |
2221 |
hamstrings |
1161 |
1161 |
sled machine |
1161 |
6720 |
Adjust the seat of the sled machine so that your knees are at a 90-degree angle when your feet are on the footplate. |
1161 |
| 1161 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif |
sled 45¡Æ leg press (side pov) |
2222 |
calves |
1161 |
1161 |
sled machine |
1161 |
6720 |
Adjust the seat of the sled machine so that your knees are at a 90-degree angle when your feet are on the footplate. |
1161 |
| 1161 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif |
sled 45¡Æ leg press (side pov) |
2220 |
quadriceps |
1161 |
1161 |
sled machine |
1161 |
6721 |
Sit on the sled machine with your back flat against the backrest and your feet shoulder-width apart on the footplate. |
1161 |
| 1161 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif |
sled 45¡Æ leg press (side pov) |
2221 |
hamstrings |
1161 |
1161 |
sled machine |
1161 |
6721 |
Sit on the sled machine with your back flat against the backrest and your feet shoulder-width apart on the footplate. |
1161 |
| 1161 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif |
sled 45¡Æ leg press (side pov) |
2222 |
calves |
1161 |
1161 |
sled machine |
1161 |
6721 |
Sit on the sled machine with your back flat against the backrest and your feet shoulder-width apart on the footplate. |
1161 |
| 1161 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif |
sled 45¡Æ leg press (side pov) |
2220 |
quadriceps |
1161 |
1161 |
sled machine |
1161 |
6722 |
Grip the handles on the sides of the seat for stability. |
1161 |
| 1161 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif |
sled 45¡Æ leg press (side pov) |
2221 |
hamstrings |
1161 |
1161 |
sled machine |
1161 |
6722 |
Grip the handles on the sides of the seat for stability. |
1161 |
| 1161 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif |
sled 45¡Æ leg press (side pov) |
2222 |
calves |
1161 |
1161 |
sled machine |
1161 |
6722 |
Grip the handles on the sides of the seat for stability. |
1161 |
| 1161 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif |
sled 45¡Æ leg press (side pov) |
2220 |
quadriceps |
1161 |
1161 |
sled machine |
1161 |
6723 |
Push against the footplate to extend your legs, straightening them completely. |
1161 |
| 1161 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif |
sled 45¡Æ leg press (side pov) |
2221 |
hamstrings |
1161 |
1161 |
sled machine |
1161 |
6723 |
Push against the footplate to extend your legs, straightening them completely. |
1161 |
| 1161 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif |
sled 45¡Æ leg press (side pov) |
2222 |
calves |
1161 |
1161 |
sled machine |
1161 |
6723 |
Push against the footplate to extend your legs, straightening them completely. |
1161 |
| 1161 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif |
sled 45¡Æ leg press (side pov) |
2220 |
quadriceps |
1161 |
1161 |
sled machine |
1161 |
6724 |
Pause for a moment at the top, then slowly bend your knees to lower the footplate back to the starting position. |
1161 |
| 1161 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif |
sled 45¡Æ leg press (side pov) |
2221 |
hamstrings |
1161 |
1161 |
sled machine |
1161 |
6724 |
Pause for a moment at the top, then slowly bend your knees to lower the footplate back to the starting position. |
1161 |
| 1161 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif |
sled 45¡Æ leg press (side pov) |
2222 |
calves |
1161 |
1161 |
sled machine |
1161 |
6724 |
Pause for a moment at the top, then slowly bend your knees to lower the footplate back to the starting position. |
1161 |
| 1161 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif |
sled 45¡Æ leg press (side pov) |
2220 |
quadriceps |
1161 |
1161 |
sled machine |
1161 |
6725 |
Repeat for the desired number of repetitions. |
1161 |
| 1161 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif |
sled 45¡Æ leg press (side pov) |
2221 |
hamstrings |
1161 |
1161 |
sled machine |
1161 |
6725 |
Repeat for the desired number of repetitions. |
1161 |
| 1161 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¡Æ leg press (side pov).gif |
sled 45¡Æ leg press (side pov) |
2222 |
calves |
1161 |
1161 |
sled machine |
1161 |
6725 |
Repeat for the desired number of repetitions. |
1161 |
| 1162 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif |
sled 45¬Ó¡Æ leg wide press |
2223 |
quadriceps |
1162 |
1162 |
sled machine |
1162 |
6726 |
Adjust the sled machine to a 45-degree angle. |
1162 |
| 1162 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif |
sled 45¬Ó¡Æ leg wide press |
2224 |
hamstrings |
1162 |
1162 |
sled machine |
1162 |
6726 |
Adjust the sled machine to a 45-degree angle. |
1162 |
| 1162 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif |
sled 45¬Ó¡Æ leg wide press |
2225 |
calves |
1162 |
1162 |
sled machine |
1162 |
6726 |
Adjust the sled machine to a 45-degree angle. |
1162 |
| 1162 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif |
sled 45¬Ó¡Æ leg wide press |
2223 |
quadriceps |
1162 |
1162 |
sled machine |
1162 |
6727 |
Sit on the sled machine with your back against the pad and your feet on the foot platform. |
1162 |
| 1162 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif |
sled 45¬Ó¡Æ leg wide press |
2224 |
hamstrings |
1162 |
1162 |
sled machine |
1162 |
6727 |
Sit on the sled machine with your back against the pad and your feet on the foot platform. |
1162 |
| 1162 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif |
sled 45¬Ó¡Æ leg wide press |
2225 |
calves |
1162 |
1162 |
sled machine |
1162 |
6727 |
Sit on the sled machine with your back against the pad and your feet on the foot platform. |
1162 |
| 1162 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif |
sled 45¬Ó¡Æ leg wide press |
2223 |
quadriceps |
1162 |
1162 |
sled machine |
1162 |
6728 |
Position your feet wider than shoulder-width apart. |
1162 |
| 1162 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif |
sled 45¬Ó¡Æ leg wide press |
2224 |
hamstrings |
1162 |
1162 |
sled machine |
1162 |
6728 |
Position your feet wider than shoulder-width apart. |
1162 |
| 1162 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif |
sled 45¬Ó¡Æ leg wide press |
2225 |
calves |
1162 |
1162 |
sled machine |
1162 |
6728 |
Position your feet wider than shoulder-width apart. |
1162 |
| 1162 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif |
sled 45¬Ó¡Æ leg wide press |
2223 |
quadriceps |
1162 |
1162 |
sled machine |
1162 |
6729 |
Push against the foot platform to extend your legs and straighten your knees. |
1162 |
| 1162 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif |
sled 45¬Ó¡Æ leg wide press |
2224 |
hamstrings |
1162 |
1162 |
sled machine |
1162 |
6729 |
Push against the foot platform to extend your legs and straighten your knees. |
1162 |
| 1162 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif |
sled 45¬Ó¡Æ leg wide press |
2225 |
calves |
1162 |
1162 |
sled machine |
1162 |
6729 |
Push against the foot platform to extend your legs and straighten your knees. |
1162 |
| 1162 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif |
sled 45¬Ó¡Æ leg wide press |
2223 |
quadriceps |
1162 |
1162 |
sled machine |
1162 |
6730 |
Pause for a moment at the end of the movement, then slowly bend your knees to return to the starting position. |
1162 |
| 1162 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif |
sled 45¬Ó¡Æ leg wide press |
2224 |
hamstrings |
1162 |
1162 |
sled machine |
1162 |
6730 |
Pause for a moment at the end of the movement, then slowly bend your knees to return to the starting position. |
1162 |
| 1162 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif |
sled 45¬Ó¡Æ leg wide press |
2225 |
calves |
1162 |
1162 |
sled machine |
1162 |
6730 |
Pause for a moment at the end of the movement, then slowly bend your knees to return to the starting position. |
1162 |
| 1162 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif |
sled 45¬Ó¡Æ leg wide press |
2223 |
quadriceps |
1162 |
1162 |
sled machine |
1162 |
6731 |
Repeat for the desired number of repetitions. |
1162 |
| 1162 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif |
sled 45¬Ó¡Æ leg wide press |
2224 |
hamstrings |
1162 |
1162 |
sled machine |
1162 |
6731 |
Repeat for the desired number of repetitions. |
1162 |
| 1162 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled 45¬Ó¡Æ leg wide press.gif |
sled 45¬Ó¡Æ leg wide press |
2225 |
calves |
1162 |
1162 |
sled machine |
1162 |
6731 |
Repeat for the desired number of repetitions. |
1162 |
| 1163 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled calf press on leg press.gif |
sled calf press on leg press |
2226 |
hamstrings |
1163 |
1163 |
sled machine |
1163 |
6732 |
Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the sled. |
1163 |
| 1163 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled calf press on leg press.gif |
sled calf press on leg press |
2227 |
quadriceps |
1163 |
1163 |
sled machine |
1163 |
6732 |
Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the sled. |
1163 |
| 1163 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled calf press on leg press.gif |
sled calf press on leg press |
2226 |
hamstrings |
1163 |
1163 |
sled machine |
1163 |
6733 |
Place your feet shoulder-width apart on the sled, with your toes pointing forward. |
1163 |
| 1163 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled calf press on leg press.gif |
sled calf press on leg press |
2227 |
quadriceps |
1163 |
1163 |
sled machine |
1163 |
6733 |
Place your feet shoulder-width apart on the sled, with your toes pointing forward. |
1163 |
| 1163 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled calf press on leg press.gif |
sled calf press on leg press |
2226 |
hamstrings |
1163 |
1163 |
sled machine |
1163 |
6734 |
Release the safety handles and push the sled away from you by extending your knees and ankles. |
1163 |
| 1163 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled calf press on leg press.gif |
sled calf press on leg press |
2227 |
quadriceps |
1163 |
1163 |
sled machine |
1163 |
6734 |
Release the safety handles and push the sled away from you by extending your knees and ankles. |
1163 |
| 1163 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled calf press on leg press.gif |
sled calf press on leg press |
2226 |
hamstrings |
1163 |
1163 |
sled machine |
1163 |
6735 |
Pause for a moment at the top of the movement, then slowly lower the sled back down by bending your knees and ankles. |
1163 |
| 1163 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled calf press on leg press.gif |
sled calf press on leg press |
2227 |
quadriceps |
1163 |
1163 |
sled machine |
1163 |
6735 |
Pause for a moment at the top of the movement, then slowly lower the sled back down by bending your knees and ankles. |
1163 |
| 1163 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled calf press on leg press.gif |
sled calf press on leg press |
2226 |
hamstrings |
1163 |
1163 |
sled machine |
1163 |
6736 |
Repeat for the desired number of repetitions. |
1163 |
| 1163 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled calf press on leg press.gif |
sled calf press on leg press |
2227 |
quadriceps |
1163 |
1163 |
sled machine |
1163 |
6736 |
Repeat for the desired number of repetitions. |
1163 |
| 1164 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif |
sled closer hack squat |
2228 |
quadriceps |
1164 |
1164 |
sled machine |
1164 |
6737 |
Adjust the sled machine to a comfortable weight and position yourself with your back against the pad. |
1164 |
| 1164 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif |
sled closer hack squat |
2229 |
hamstrings |
1164 |
1164 |
sled machine |
1164 |
6737 |
Adjust the sled machine to a comfortable weight and position yourself with your back against the pad. |
1164 |
| 1164 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif |
sled closer hack squat |
2230 |
calves |
1164 |
1164 |
sled machine |
1164 |
6737 |
Adjust the sled machine to a comfortable weight and position yourself with your back against the pad. |
1164 |
| 1164 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif |
sled closer hack squat |
2228 |
quadriceps |
1164 |
1164 |
sled machine |
1164 |
6738 |
Place your feet shoulder-width apart on the platform, toes slightly pointed outwards. |
1164 |
| 1164 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif |
sled closer hack squat |
2229 |
hamstrings |
1164 |
1164 |
sled machine |
1164 |
6738 |
Place your feet shoulder-width apart on the platform, toes slightly pointed outwards. |
1164 |
| 1164 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif |
sled closer hack squat |
2230 |
calves |
1164 |
1164 |
sled machine |
1164 |
6738 |
Place your feet shoulder-width apart on the platform, toes slightly pointed outwards. |
1164 |
| 1164 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif |
sled closer hack squat |
2228 |
quadriceps |
1164 |
1164 |
sled machine |
1164 |
6739 |
Grip the handles on the sides of the machine for stability. |
1164 |
| 1164 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif |
sled closer hack squat |
2229 |
hamstrings |
1164 |
1164 |
sled machine |
1164 |
6739 |
Grip the handles on the sides of the machine for stability. |
1164 |
| 1164 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif |
sled closer hack squat |
2230 |
calves |
1164 |
1164 |
sled machine |
1164 |
6739 |
Grip the handles on the sides of the machine for stability. |
1164 |
| 1164 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif |
sled closer hack squat |
2228 |
quadriceps |
1164 |
1164 |
sled machine |
1164 |
6740 |
Engage your core and slowly lower your body by bending your knees and hips, keeping your back straight. |
1164 |
| 1164 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif |
sled closer hack squat |
2229 |
hamstrings |
1164 |
1164 |
sled machine |
1164 |
6740 |
Engage your core and slowly lower your body by bending your knees and hips, keeping your back straight. |
1164 |
| 1164 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif |
sled closer hack squat |
2230 |
calves |
1164 |
1164 |
sled machine |
1164 |
6740 |
Engage your core and slowly lower your body by bending your knees and hips, keeping your back straight. |
1164 |
| 1164 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif |
sled closer hack squat |
2228 |
quadriceps |
1164 |
1164 |
sled machine |
1164 |
6741 |
Continue lowering until your thighs are parallel to the ground or slightly below. |
1164 |
| 1164 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif |
sled closer hack squat |
2229 |
hamstrings |
1164 |
1164 |
sled machine |
1164 |
6741 |
Continue lowering until your thighs are parallel to the ground or slightly below. |
1164 |
| 1164 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif |
sled closer hack squat |
2230 |
calves |
1164 |
1164 |
sled machine |
1164 |
6741 |
Continue lowering until your thighs are parallel to the ground or slightly below. |
1164 |
| 1164 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif |
sled closer hack squat |
2228 |
quadriceps |
1164 |
1164 |
sled machine |
1164 |
6742 |
Pause for a moment at the bottom, then push through your heels to extend your legs and return to the starting position. |
1164 |
| 1164 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif |
sled closer hack squat |
2229 |
hamstrings |
1164 |
1164 |
sled machine |
1164 |
6742 |
Pause for a moment at the bottom, then push through your heels to extend your legs and return to the starting position. |
1164 |
| 1164 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif |
sled closer hack squat |
2230 |
calves |
1164 |
1164 |
sled machine |
1164 |
6742 |
Pause for a moment at the bottom, then push through your heels to extend your legs and return to the starting position. |
1164 |
| 1164 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif |
sled closer hack squat |
2228 |
quadriceps |
1164 |
1164 |
sled machine |
1164 |
6743 |
Repeat for the desired number of repetitions. |
1164 |
| 1164 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif |
sled closer hack squat |
2229 |
hamstrings |
1164 |
1164 |
sled machine |
1164 |
6743 |
Repeat for the desired number of repetitions. |
1164 |
| 1164 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled closer hack squat.gif |
sled closer hack squat |
2230 |
calves |
1164 |
1164 |
sled machine |
1164 |
6743 |
Repeat for the desired number of repetitions. |
1164 |
| 1165 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled forward angled calf raise.gif |
sled forward angled calf raise |
2232 |
glutes |
1165 |
1165 |
sled machine |
1165 |
6744 |
Adjust the sled machine to a comfortable weight and position yourself on the machine with your toes on the platform and your heels hanging off. |
1165 |
| 1165 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled forward angled calf raise.gif |
sled forward angled calf raise |
2231 |
hamstrings |
1165 |
1165 |
sled machine |
1165 |
6744 |
Adjust the sled machine to a comfortable weight and position yourself on the machine with your toes on the platform and your heels hanging off. |
1165 |
| 1165 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled forward angled calf raise.gif |
sled forward angled calf raise |
2232 |
glutes |
1165 |
1165 |
sled machine |
1165 |
6745 |
Place your hands on the handles or the sides of the machine for support. |
1165 |
| 1165 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled forward angled calf raise.gif |
sled forward angled calf raise |
2231 |
hamstrings |
1165 |
1165 |
sled machine |
1165 |
6745 |
Place your hands on the handles or the sides of the machine for support. |
1165 |
| 1165 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled forward angled calf raise.gif |
sled forward angled calf raise |
2232 |
glutes |
1165 |
1165 |
sled machine |
1165 |
6746 |
Engage your calves and slowly raise your heels as high as possible, pushing against the resistance of the sled. |
1165 |
| 1165 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled forward angled calf raise.gif |
sled forward angled calf raise |
2231 |
hamstrings |
1165 |
1165 |
sled machine |
1165 |
6746 |
Engage your calves and slowly raise your heels as high as possible, pushing against the resistance of the sled. |
1165 |
| 1165 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled forward angled calf raise.gif |
sled forward angled calf raise |
2232 |
glutes |
1165 |
1165 |
sled machine |
1165 |
6747 |
Pause for a moment at the top of the movement, then slowly lower your heels back down to the starting position. |
1165 |
| 1165 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled forward angled calf raise.gif |
sled forward angled calf raise |
2231 |
hamstrings |
1165 |
1165 |
sled machine |
1165 |
6747 |
Pause for a moment at the top of the movement, then slowly lower your heels back down to the starting position. |
1165 |
| 1165 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled forward angled calf raise.gif |
sled forward angled calf raise |
2232 |
glutes |
1165 |
1165 |
sled machine |
1165 |
6748 |
Repeat for the desired number of repetitions. |
1165 |
| 1165 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled forward angled calf raise.gif |
sled forward angled calf raise |
2231 |
hamstrings |
1165 |
1165 |
sled machine |
1165 |
6748 |
Repeat for the desired number of repetitions. |
1165 |
| 1166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif |
sled hack squat |
2233 |
quadriceps |
1166 |
1166 |
sled machine |
1166 |
6749 |
Adjust the sled machine to a comfortable position for your height. |
1166 |
| 1166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif |
sled hack squat |
2235 |
calves |
1166 |
1166 |
sled machine |
1166 |
6749 |
Adjust the sled machine to a comfortable position for your height. |
1166 |
| 1166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif |
sled hack squat |
2234 |
hamstrings |
1166 |
1166 |
sled machine |
1166 |
6749 |
Adjust the sled machine to a comfortable position for your height. |
1166 |
| 1166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif |
sled hack squat |
2233 |
quadriceps |
1166 |
1166 |
sled machine |
1166 |
6750 |
Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards. |
1166 |
| 1166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif |
sled hack squat |
2235 |
calves |
1166 |
1166 |
sled machine |
1166 |
6750 |
Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards. |
1166 |
| 1166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif |
sled hack squat |
2234 |
hamstrings |
1166 |
1166 |
sled machine |
1166 |
6750 |
Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards. |
1166 |
| 1166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif |
sled hack squat |
2233 |
quadriceps |
1166 |
1166 |
sled machine |
1166 |
6751 |
Hold onto the handles or bars for stability. |
1166 |
| 1166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif |
sled hack squat |
2235 |
calves |
1166 |
1166 |
sled machine |
1166 |
6751 |
Hold onto the handles or bars for stability. |
1166 |
| 1166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif |
sled hack squat |
2234 |
hamstrings |
1166 |
1166 |
sled machine |
1166 |
6751 |
Hold onto the handles or bars for stability. |
1166 |
| 1166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif |
sled hack squat |
2233 |
quadriceps |
1166 |
1166 |
sled machine |
1166 |
6752 |
Lower your body by bending your knees and hips, keeping your back straight and chest up. |
1166 |
| 1166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif |
sled hack squat |
2235 |
calves |
1166 |
1166 |
sled machine |
1166 |
6752 |
Lower your body by bending your knees and hips, keeping your back straight and chest up. |
1166 |
| 1166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif |
sled hack squat |
2234 |
hamstrings |
1166 |
1166 |
sled machine |
1166 |
6752 |
Lower your body by bending your knees and hips, keeping your back straight and chest up. |
1166 |
| 1166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif |
sled hack squat |
2233 |
quadriceps |
1166 |
1166 |
sled machine |
1166 |
6753 |
Continue lowering until your thighs are parallel to the ground or slightly below. |
1166 |
| 1166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif |
sled hack squat |
2235 |
calves |
1166 |
1166 |
sled machine |
1166 |
6753 |
Continue lowering until your thighs are parallel to the ground or slightly below. |
1166 |
| 1166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif |
sled hack squat |
2234 |
hamstrings |
1166 |
1166 |
sled machine |
1166 |
6753 |
Continue lowering until your thighs are parallel to the ground or slightly below. |
1166 |
| 1166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif |
sled hack squat |
2233 |
quadriceps |
1166 |
1166 |
sled machine |
1166 |
6754 |
Pause for a moment, then push through your heels to raise your body back up to the starting position. |
1166 |
| 1166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif |
sled hack squat |
2235 |
calves |
1166 |
1166 |
sled machine |
1166 |
6754 |
Pause for a moment, then push through your heels to raise your body back up to the starting position. |
1166 |
| 1166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif |
sled hack squat |
2234 |
hamstrings |
1166 |
1166 |
sled machine |
1166 |
6754 |
Pause for a moment, then push through your heels to raise your body back up to the starting position. |
1166 |
| 1166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif |
sled hack squat |
2233 |
quadriceps |
1166 |
1166 |
sled machine |
1166 |
6755 |
Repeat for the desired number of repetitions. |
1166 |
| 1166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif |
sled hack squat |
2235 |
calves |
1166 |
1166 |
sled machine |
1166 |
6755 |
Repeat for the desired number of repetitions. |
1166 |
| 1166 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled hack squat.gif |
sled hack squat |
2234 |
hamstrings |
1166 |
1166 |
sled machine |
1166 |
6755 |
Repeat for the desired number of repetitions. |
1166 |
| 1167 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif |
sled lying calf press |
2236 |
hamstrings |
1167 |
1167 |
sled machine |
1167 |
6756 |
Adjust the sled machine to a comfortable weight. |
1167 |
| 1167 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif |
sled lying calf press |
2237 |
glutes |
1167 |
1167 |
sled machine |
1167 |
6756 |
Adjust the sled machine to a comfortable weight. |
1167 |
| 1167 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif |
sled lying calf press |
2236 |
hamstrings |
1167 |
1167 |
sled machine |
1167 |
6757 |
Sit on the sled machine with your back against the pad and your feet on the platform. |
1167 |
| 1167 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif |
sled lying calf press |
2237 |
glutes |
1167 |
1167 |
sled machine |
1167 |
6757 |
Sit on the sled machine with your back against the pad and your feet on the platform. |
1167 |
| 1167 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif |
sled lying calf press |
2236 |
hamstrings |
1167 |
1167 |
sled machine |
1167 |
6758 |
Place your toes and the balls of your feet on the edge of the platform, with your heels hanging off. |
1167 |
| 1167 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif |
sled lying calf press |
2237 |
glutes |
1167 |
1167 |
sled machine |
1167 |
6758 |
Place your toes and the balls of your feet on the edge of the platform, with your heels hanging off. |
1167 |
| 1167 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif |
sled lying calf press |
2236 |
hamstrings |
1167 |
1167 |
sled machine |
1167 |
6759 |
Push the platform away from you by extending your ankles, keeping your knees slightly bent. |
1167 |
| 1167 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif |
sled lying calf press |
2237 |
glutes |
1167 |
1167 |
sled machine |
1167 |
6759 |
Push the platform away from you by extending your ankles, keeping your knees slightly bent. |
1167 |
| 1167 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif |
sled lying calf press |
2236 |
hamstrings |
1167 |
1167 |
sled machine |
1167 |
6760 |
Continue pushing until your calves are fully contracted. |
1167 |
| 1167 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif |
sled lying calf press |
2237 |
glutes |
1167 |
1167 |
sled machine |
1167 |
6760 |
Continue pushing until your calves are fully contracted. |
1167 |
| 1167 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif |
sled lying calf press |
2236 |
hamstrings |
1167 |
1167 |
sled machine |
1167 |
6761 |
Hold the contraction for a moment, then slowly lower the platform back to the starting position. |
1167 |
| 1167 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif |
sled lying calf press |
2237 |
glutes |
1167 |
1167 |
sled machine |
1167 |
6761 |
Hold the contraction for a moment, then slowly lower the platform back to the starting position. |
1167 |
| 1167 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif |
sled lying calf press |
2236 |
hamstrings |
1167 |
1167 |
sled machine |
1167 |
6762 |
Repeat for the desired number of repetitions. |
1167 |
| 1167 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying calf press.gif |
sled lying calf press |
2237 |
glutes |
1167 |
1167 |
sled machine |
1167 |
6762 |
Repeat for the desired number of repetitions. |
1167 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2238 |
quadriceps |
1168 |
1168 |
sled machine |
1168 |
6763 |
Adjust the sled machine to a comfortable weight. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2240 |
calves |
1168 |
1168 |
sled machine |
1168 |
6763 |
Adjust the sled machine to a comfortable weight. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2239 |
hamstrings |
1168 |
1168 |
sled machine |
1168 |
6763 |
Adjust the sled machine to a comfortable weight. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2238 |
quadriceps |
1168 |
1168 |
sled machine |
1168 |
6764 |
Lie on your back on the sled machine with your feet on the footplate. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2240 |
calves |
1168 |
1168 |
sled machine |
1168 |
6764 |
Lie on your back on the sled machine with your feet on the footplate. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2239 |
hamstrings |
1168 |
1168 |
sled machine |
1168 |
6764 |
Lie on your back on the sled machine with your feet on the footplate. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2238 |
quadriceps |
1168 |
1168 |
sled machine |
1168 |
6765 |
Position your feet shoulder-width apart and slightly angled outwards. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2240 |
calves |
1168 |
1168 |
sled machine |
1168 |
6765 |
Position your feet shoulder-width apart and slightly angled outwards. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2239 |
hamstrings |
1168 |
1168 |
sled machine |
1168 |
6765 |
Position your feet shoulder-width apart and slightly angled outwards. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2238 |
quadriceps |
1168 |
1168 |
sled machine |
1168 |
6766 |
Grip the handles of the sled machine for stability. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2240 |
calves |
1168 |
1168 |
sled machine |
1168 |
6766 |
Grip the handles of the sled machine for stability. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2239 |
hamstrings |
1168 |
1168 |
sled machine |
1168 |
6766 |
Grip the handles of the sled machine for stability. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2238 |
quadriceps |
1168 |
1168 |
sled machine |
1168 |
6767 |
Engage your glutes and core muscles. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2240 |
calves |
1168 |
1168 |
sled machine |
1168 |
6767 |
Engage your glutes and core muscles. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2239 |
hamstrings |
1168 |
1168 |
sled machine |
1168 |
6767 |
Engage your glutes and core muscles. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2238 |
quadriceps |
1168 |
1168 |
sled machine |
1168 |
6768 |
Push through your heels and extend your legs to lift the sled. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2240 |
calves |
1168 |
1168 |
sled machine |
1168 |
6768 |
Push through your heels and extend your legs to lift the sled. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2239 |
hamstrings |
1168 |
1168 |
sled machine |
1168 |
6768 |
Push through your heels and extend your legs to lift the sled. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2238 |
quadriceps |
1168 |
1168 |
sled machine |
1168 |
6769 |
Lower the sled back down by bending your knees and hips. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2240 |
calves |
1168 |
1168 |
sled machine |
1168 |
6769 |
Lower the sled back down by bending your knees and hips. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2239 |
hamstrings |
1168 |
1168 |
sled machine |
1168 |
6769 |
Lower the sled back down by bending your knees and hips. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2238 |
quadriceps |
1168 |
1168 |
sled machine |
1168 |
6770 |
Repeat for the desired number of repetitions. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2240 |
calves |
1168 |
1168 |
sled machine |
1168 |
6770 |
Repeat for the desired number of repetitions. |
1168 |
| 1168 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled lying squat.gif |
sled lying squat |
2239 |
hamstrings |
1168 |
1168 |
sled machine |
1168 |
6770 |
Repeat for the desired number of repetitions. |
1168 |
| 1169 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif |
sled one leg calf press on leg press |
2241 |
hamstrings |
1169 |
1169 |
sled machine |
1169 |
6771 |
Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the sled. |
1169 |
| 1169 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif |
sled one leg calf press on leg press |
2242 |
glutes |
1169 |
1169 |
sled machine |
1169 |
6771 |
Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the sled. |
1169 |
| 1169 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif |
sled one leg calf press on leg press |
2241 |
hamstrings |
1169 |
1169 |
sled machine |
1169 |
6772 |
Sit on the machine with your back against the backrest and your feet on the sled, shoulder-width apart. |
1169 |
| 1169 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif |
sled one leg calf press on leg press |
2242 |
glutes |
1169 |
1169 |
sled machine |
1169 |
6772 |
Sit on the machine with your back against the backrest and your feet on the sled, shoulder-width apart. |
1169 |
| 1169 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif |
sled one leg calf press on leg press |
2241 |
hamstrings |
1169 |
1169 |
sled machine |
1169 |
6773 |
Place your toes and the balls of your feet on the sled, keeping your heels off. |
1169 |
| 1169 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif |
sled one leg calf press on leg press |
2242 |
glutes |
1169 |
1169 |
sled machine |
1169 |
6773 |
Place your toes and the balls of your feet on the sled, keeping your heels off. |
1169 |
| 1169 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif |
sled one leg calf press on leg press |
2241 |
hamstrings |
1169 |
1169 |
sled machine |
1169 |
6774 |
Push the sled forward by extending your ankles, keeping your knees slightly bent. |
1169 |
| 1169 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif |
sled one leg calf press on leg press |
2242 |
glutes |
1169 |
1169 |
sled machine |
1169 |
6774 |
Push the sled forward by extending your ankles, keeping your knees slightly bent. |
1169 |
| 1169 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif |
sled one leg calf press on leg press |
2241 |
hamstrings |
1169 |
1169 |
sled machine |
1169 |
6775 |
Pause for a moment at the top, then slowly lower the sled back down by flexing your ankles. |
1169 |
| 1169 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif |
sled one leg calf press on leg press |
2242 |
glutes |
1169 |
1169 |
sled machine |
1169 |
6775 |
Pause for a moment at the top, then slowly lower the sled back down by flexing your ankles. |
1169 |
| 1169 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif |
sled one leg calf press on leg press |
2241 |
hamstrings |
1169 |
1169 |
sled machine |
1169 |
6776 |
Repeat for the desired number of repetitions. |
1169 |
| 1169 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\sled one leg calf press on leg press.gif |
sled one leg calf press on leg press |
2242 |
glutes |
1169 |
1169 |
sled machine |
1169 |
6776 |
Repeat for the desired number of repetitions. |
1169 |
| 1170 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\sledge hammer.gif |
sledge hammer |
2244 |
shoulders |
1170 |
1170 |
hammer |
1170 |
6777 |
Stand with your feet shoulder-width apart and hold the sledge hammer with both hands. |
1170 |
| 1170 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\sledge hammer.gif |
sledge hammer |
2243 |
forearms |
1170 |
1170 |
hammer |
1170 |
6777 |
Stand with your feet shoulder-width apart and hold the sledge hammer with both hands. |
1170 |
| 1170 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\sledge hammer.gif |
sledge hammer |
2244 |
shoulders |
1170 |
1170 |
hammer |
1170 |
6778 |
Engage your core and keep your back straight. |
1170 |
| 1170 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\sledge hammer.gif |
sledge hammer |
2243 |
forearms |
1170 |
1170 |
hammer |
1170 |
6778 |
Engage your core and keep your back straight. |
1170 |
| 1170 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\sledge hammer.gif |
sledge hammer |
2244 |
shoulders |
1170 |
1170 |
hammer |
1170 |
6779 |
Swing the sledge hammer down towards the ground, using your core and upper body strength. |
1170 |
| 1170 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\sledge hammer.gif |
sledge hammer |
2243 |
forearms |
1170 |
1170 |
hammer |
1170 |
6779 |
Swing the sledge hammer down towards the ground, using your core and upper body strength. |
1170 |
| 1170 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\sledge hammer.gif |
sledge hammer |
2244 |
shoulders |
1170 |
1170 |
hammer |
1170 |
6780 |
As you swing down, pivot your hips and transfer the force to the hammer. |
1170 |
| 1170 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\sledge hammer.gif |
sledge hammer |
2243 |
forearms |
1170 |
1170 |
hammer |
1170 |
6780 |
As you swing down, pivot your hips and transfer the force to the hammer. |
1170 |
| 1170 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\sledge hammer.gif |
sledge hammer |
2244 |
shoulders |
1170 |
1170 |
hammer |
1170 |
6781 |
Repeat for the desired number of repetitions. |
1170 |
| 1170 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\sledge hammer.gif |
sledge hammer |
2243 |
forearms |
1170 |
1170 |
hammer |
1170 |
6781 |
Repeat for the desired number of repetitions. |
1170 |
| 1171 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith back shrug.gif |
smith back shrug |
2245 |
shoulders |
1171 |
1171 |
smith machine |
1171 |
6782 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
1171 |
| 1171 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith back shrug.gif |
smith back shrug |
2245 |
shoulders |
1171 |
1171 |
smith machine |
1171 |
6783 |
Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
1171 |
| 1171 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith back shrug.gif |
smith back shrug |
2245 |
shoulders |
1171 |
1171 |
smith machine |
1171 |
6784 |
Keep your arms straight and allow the barbell to hang in front of your thighs. |
1171 |
| 1171 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith back shrug.gif |
smith back shrug |
2245 |
shoulders |
1171 |
1171 |
smith machine |
1171 |
6785 |
Lift your shoulders straight up towards your ears, squeezing your traps at the top. |
1171 |
| 1171 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith back shrug.gif |
smith back shrug |
2245 |
shoulders |
1171 |
1171 |
smith machine |
1171 |
6786 |
Hold for a moment, then lower your shoulders back down to the starting position. |
1171 |
| 1171 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith back shrug.gif |
smith back shrug |
2245 |
shoulders |
1171 |
1171 |
smith machine |
1171 |
6787 |
Repeat for the desired number of repetitions. |
1171 |
| 1172 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif |
smith behind neck press |
2246 |
triceps |
1172 |
1172 |
smith machine |
1172 |
6788 |
Adjust the seat height of the smith machine so that the bar is at shoulder level. |
1172 |
| 1172 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif |
smith behind neck press |
2247 |
upper back |
1172 |
1172 |
smith machine |
1172 |
6788 |
Adjust the seat height of the smith machine so that the bar is at shoulder level. |
1172 |
| 1172 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif |
smith behind neck press |
2246 |
triceps |
1172 |
1172 |
smith machine |
1172 |
6789 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
1172 |
| 1172 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif |
smith behind neck press |
2247 |
upper back |
1172 |
1172 |
smith machine |
1172 |
6789 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
1172 |
| 1172 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif |
smith behind neck press |
2246 |
triceps |
1172 |
1172 |
smith machine |
1172 |
6790 |
Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. |
1172 |
| 1172 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif |
smith behind neck press |
2247 |
upper back |
1172 |
1172 |
smith machine |
1172 |
6790 |
Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. |
1172 |
| 1172 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif |
smith behind neck press |
2246 |
triceps |
1172 |
1172 |
smith machine |
1172 |
6791 |
Lift the bar off the rack and step back, maintaining a stable stance. |
1172 |
| 1172 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif |
smith behind neck press |
2247 |
upper back |
1172 |
1172 |
smith machine |
1172 |
6791 |
Lift the bar off the rack and step back, maintaining a stable stance. |
1172 |
| 1172 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif |
smith behind neck press |
2246 |
triceps |
1172 |
1172 |
smith machine |
1172 |
6792 |
Lower the bar down to the back of your neck, keeping your elbows pointing forward. |
1172 |
| 1172 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif |
smith behind neck press |
2247 |
upper back |
1172 |
1172 |
smith machine |
1172 |
6792 |
Lower the bar down to the back of your neck, keeping your elbows pointing forward. |
1172 |
| 1172 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif |
smith behind neck press |
2246 |
triceps |
1172 |
1172 |
smith machine |
1172 |
6793 |
Press the bar up overhead until your arms are fully extended. |
1172 |
| 1172 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif |
smith behind neck press |
2247 |
upper back |
1172 |
1172 |
smith machine |
1172 |
6793 |
Press the bar up overhead until your arms are fully extended. |
1172 |
| 1172 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif |
smith behind neck press |
2246 |
triceps |
1172 |
1172 |
smith machine |
1172 |
6794 |
Pause for a moment at the top, then slowly lower the bar back down to the starting position. |
1172 |
| 1172 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif |
smith behind neck press |
2247 |
upper back |
1172 |
1172 |
smith machine |
1172 |
6794 |
Pause for a moment at the top, then slowly lower the bar back down to the starting position. |
1172 |
| 1172 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif |
smith behind neck press |
2246 |
triceps |
1172 |
1172 |
smith machine |
1172 |
6795 |
Repeat for the desired number of repetitions. |
1172 |
| 1172 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith behind neck press.gif |
smith behind neck press |
2247 |
upper back |
1172 |
1172 |
smith machine |
1172 |
6795 |
Repeat for the desired number of repetitions. |
1172 |
| 1173 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif |
smith bench press |
2249 |
shoulders |
1173 |
1173 |
smith machine |
1173 |
6796 |
Adjust the height of the smith machine bar to chest level. |
1173 |
| 1173 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif |
smith bench press |
2248 |
triceps |
1173 |
1173 |
smith machine |
1173 |
6796 |
Adjust the height of the smith machine bar to chest level. |
1173 |
| 1173 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif |
smith bench press |
2249 |
shoulders |
1173 |
1173 |
smith machine |
1173 |
6797 |
Lie flat on the bench with your feet firmly planted on the ground. |
1173 |
| 1173 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif |
smith bench press |
2248 |
triceps |
1173 |
1173 |
smith machine |
1173 |
6797 |
Lie flat on the bench with your feet firmly planted on the ground. |
1173 |
| 1173 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif |
smith bench press |
2249 |
shoulders |
1173 |
1173 |
smith machine |
1173 |
6798 |
Grip the bar with an overhand grip slightly wider than shoulder-width apart. |
1173 |
| 1173 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif |
smith bench press |
2248 |
triceps |
1173 |
1173 |
smith machine |
1173 |
6798 |
Grip the bar with an overhand grip slightly wider than shoulder-width apart. |
1173 |
| 1173 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif |
smith bench press |
2249 |
shoulders |
1173 |
1173 |
smith machine |
1173 |
6799 |
Unrack the bar and lower it towards your chest, keeping your elbows tucked in. |
1173 |
| 1173 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif |
smith bench press |
2248 |
triceps |
1173 |
1173 |
smith machine |
1173 |
6799 |
Unrack the bar and lower it towards your chest, keeping your elbows tucked in. |
1173 |
| 1173 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif |
smith bench press |
2249 |
shoulders |
1173 |
1173 |
smith machine |
1173 |
6800 |
Pause for a moment when the bar touches your chest. |
1173 |
| 1173 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif |
smith bench press |
2248 |
triceps |
1173 |
1173 |
smith machine |
1173 |
6800 |
Pause for a moment when the bar touches your chest. |
1173 |
| 1173 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif |
smith bench press |
2249 |
shoulders |
1173 |
1173 |
smith machine |
1173 |
6801 |
Push the bar back up to the starting position, fully extending your arms. |
1173 |
| 1173 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif |
smith bench press |
2248 |
triceps |
1173 |
1173 |
smith machine |
1173 |
6801 |
Push the bar back up to the starting position, fully extending your arms. |
1173 |
| 1173 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif |
smith bench press |
2249 |
shoulders |
1173 |
1173 |
smith machine |
1173 |
6802 |
Repeat for the desired number of repetitions. |
1173 |
| 1173 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bench press.gif |
smith bench press |
2248 |
triceps |
1173 |
1173 |
smith machine |
1173 |
6802 |
Repeat for the desired number of repetitions. |
1173 |
| 1174 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif |
smith bent knee good morning |
2250 |
hamstrings |
1174 |
1174 |
smith machine |
1174 |
6803 |
Start by standing with your feet shoulder-width apart, toes pointing forward. |
1174 |
| 1174 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif |
smith bent knee good morning |
2251 |
lower back |
1174 |
1174 |
smith machine |
1174 |
6803 |
Start by standing with your feet shoulder-width apart, toes pointing forward. |
1174 |
| 1174 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif |
smith bent knee good morning |
2250 |
hamstrings |
1174 |
1174 |
smith machine |
1174 |
6804 |
Place the barbell across your upper back, resting it on your traps. |
1174 |
| 1174 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif |
smith bent knee good morning |
2251 |
lower back |
1174 |
1174 |
smith machine |
1174 |
6804 |
Place the barbell across your upper back, resting it on your traps. |
1174 |
| 1174 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif |
smith bent knee good morning |
2250 |
hamstrings |
1174 |
1174 |
smith machine |
1174 |
6805 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
1174 |
| 1174 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif |
smith bent knee good morning |
2251 |
lower back |
1174 |
1174 |
smith machine |
1174 |
6805 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
1174 |
| 1174 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif |
smith bent knee good morning |
2250 |
hamstrings |
1174 |
1174 |
smith machine |
1174 |
6806 |
Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings. |
1174 |
| 1174 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif |
smith bent knee good morning |
2251 |
lower back |
1174 |
1174 |
smith machine |
1174 |
6806 |
Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings. |
1174 |
| 1174 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif |
smith bent knee good morning |
2250 |
hamstrings |
1174 |
1174 |
smith machine |
1174 |
6807 |
Engage your glutes and hamstrings to raise your torso back up to the starting position. |
1174 |
| 1174 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif |
smith bent knee good morning |
2251 |
lower back |
1174 |
1174 |
smith machine |
1174 |
6807 |
Engage your glutes and hamstrings to raise your torso back up to the starting position. |
1174 |
| 1174 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif |
smith bent knee good morning |
2250 |
hamstrings |
1174 |
1174 |
smith machine |
1174 |
6808 |
Repeat for the desired number of repetitions. |
1174 |
| 1174 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent knee good morning.gif |
smith bent knee good morning |
2251 |
lower back |
1174 |
1174 |
smith machine |
1174 |
6808 |
Repeat for the desired number of repetitions. |
1174 |
| 1175 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif |
smith bent over row |
2252 |
biceps |
1175 |
1175 |
smith machine |
1175 |
6809 |
Set up the smith machine with the bar at hip height. |
1175 |
| 1175 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif |
smith bent over row |
2253 |
forearms |
1175 |
1175 |
smith machine |
1175 |
6809 |
Set up the smith machine with the bar at hip height. |
1175 |
| 1175 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif |
smith bent over row |
2252 |
biceps |
1175 |
1175 |
smith machine |
1175 |
6810 |
Stand facing the bar with your feet shoulder-width apart. |
1175 |
| 1175 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif |
smith bent over row |
2253 |
forearms |
1175 |
1175 |
smith machine |
1175 |
6810 |
Stand facing the bar with your feet shoulder-width apart. |
1175 |
| 1175 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif |
smith bent over row |
2252 |
biceps |
1175 |
1175 |
smith machine |
1175 |
6811 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
1175 |
| 1175 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif |
smith bent over row |
2253 |
forearms |
1175 |
1175 |
smith machine |
1175 |
6811 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
1175 |
| 1175 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif |
smith bent over row |
2252 |
biceps |
1175 |
1175 |
smith machine |
1175 |
6812 |
Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. |
1175 |
| 1175 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif |
smith bent over row |
2253 |
forearms |
1175 |
1175 |
smith machine |
1175 |
6812 |
Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. |
1175 |
| 1175 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif |
smith bent over row |
2252 |
biceps |
1175 |
1175 |
smith machine |
1175 |
6813 |
Pull the bar towards your lower chest, squeezing your shoulder blades together. |
1175 |
| 1175 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif |
smith bent over row |
2253 |
forearms |
1175 |
1175 |
smith machine |
1175 |
6813 |
Pull the bar towards your lower chest, squeezing your shoulder blades together. |
1175 |
| 1175 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif |
smith bent over row |
2252 |
biceps |
1175 |
1175 |
smith machine |
1175 |
6814 |
Pause for a moment at the top, then slowly lower the bar back down to the starting position. |
1175 |
| 1175 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif |
smith bent over row |
2253 |
forearms |
1175 |
1175 |
smith machine |
1175 |
6814 |
Pause for a moment at the top, then slowly lower the bar back down to the starting position. |
1175 |
| 1175 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif |
smith bent over row |
2252 |
biceps |
1175 |
1175 |
smith machine |
1175 |
6815 |
Repeat for the desired number of repetitions. |
1175 |
| 1175 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith bent over row.gif |
smith bent over row |
2253 |
forearms |
1175 |
1175 |
smith machine |
1175 |
6815 |
Repeat for the desired number of repetitions. |
1175 |
| 1176 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif |
smith chair squat |
2255 |
hamstrings |
1176 |
1176 |
smith machine |
1176 |
6816 |
Adjust the height of the smith machine bar to a comfortable position. |
1176 |
| 1176 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif |
smith chair squat |
2254 |
glutes |
1176 |
1176 |
smith machine |
1176 |
6816 |
Adjust the height of the smith machine bar to a comfortable position. |
1176 |
| 1176 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif |
smith chair squat |
2256 |
calves |
1176 |
1176 |
smith machine |
1176 |
6816 |
Adjust the height of the smith machine bar to a comfortable position. |
1176 |
| 1176 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif |
smith chair squat |
2255 |
hamstrings |
1176 |
1176 |
smith machine |
1176 |
6817 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
1176 |
| 1176 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif |
smith chair squat |
2254 |
glutes |
1176 |
1176 |
smith machine |
1176 |
6817 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
1176 |
| 1176 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif |
smith chair squat |
2256 |
calves |
1176 |
1176 |
smith machine |
1176 |
6817 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
1176 |
| 1176 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif |
smith chair squat |
2255 |
hamstrings |
1176 |
1176 |
smith machine |
1176 |
6818 |
Place the barbell across your upper back, resting it on your traps. |
1176 |
| 1176 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif |
smith chair squat |
2254 |
glutes |
1176 |
1176 |
smith machine |
1176 |
6818 |
Place the barbell across your upper back, resting it on your traps. |
1176 |
| 1176 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif |
smith chair squat |
2256 |
calves |
1176 |
1176 |
smith machine |
1176 |
6818 |
Place the barbell across your upper back, resting it on your traps. |
1176 |
| 1176 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif |
smith chair squat |
2255 |
hamstrings |
1176 |
1176 |
smith machine |
1176 |
6819 |
Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips. |
1176 |
| 1176 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif |
smith chair squat |
2254 |
glutes |
1176 |
1176 |
smith machine |
1176 |
6819 |
Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips. |
1176 |
| 1176 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif |
smith chair squat |
2256 |
calves |
1176 |
1176 |
smith machine |
1176 |
6819 |
Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips. |
1176 |
| 1176 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif |
smith chair squat |
2255 |
hamstrings |
1176 |
1176 |
smith machine |
1176 |
6820 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
1176 |
| 1176 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif |
smith chair squat |
2254 |
glutes |
1176 |
1176 |
smith machine |
1176 |
6820 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
1176 |
| 1176 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif |
smith chair squat |
2256 |
calves |
1176 |
1176 |
smith machine |
1176 |
6820 |
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. |
1176 |
| 1176 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif |
smith chair squat |
2255 |
hamstrings |
1176 |
1176 |
smith machine |
1176 |
6821 |
Pause for a moment, then push through your heels to return to the starting position. |
1176 |
| 1176 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif |
smith chair squat |
2254 |
glutes |
1176 |
1176 |
smith machine |
1176 |
6821 |
Pause for a moment, then push through your heels to return to the starting position. |
1176 |
| 1176 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif |
smith chair squat |
2256 |
calves |
1176 |
1176 |
smith machine |
1176 |
6821 |
Pause for a moment, then push through your heels to return to the starting position. |
1176 |
| 1176 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif |
smith chair squat |
2255 |
hamstrings |
1176 |
1176 |
smith machine |
1176 |
6822 |
Repeat for the desired number of repetitions. |
1176 |
| 1176 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif |
smith chair squat |
2254 |
glutes |
1176 |
1176 |
smith machine |
1176 |
6822 |
Repeat for the desired number of repetitions. |
1176 |
| 1176 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith chair squat.gif |
smith chair squat |
2256 |
calves |
1176 |
1176 |
smith machine |
1176 |
6822 |
Repeat for the desired number of repetitions. |
1176 |
| 1177 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith close-grip bench press.gif |
smith close-grip bench press |
2257 |
chest |
1177 |
1177 |
smith machine |
1177 |
6823 |
Adjust the seat height and position yourself on the bench with your feet flat on the ground. |
1177 |
| 1177 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith close-grip bench press.gif |
smith close-grip bench press |
2258 |
shoulders |
1177 |
1177 |
smith machine |
1177 |
6823 |
Adjust the seat height and position yourself on the bench with your feet flat on the ground. |
1177 |
| 1177 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith close-grip bench press.gif |
smith close-grip bench press |
2257 |
chest |
1177 |
1177 |
smith machine |
1177 |
6824 |
Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. |
1177 |
| 1177 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith close-grip bench press.gif |
smith close-grip bench press |
2258 |
shoulders |
1177 |
1177 |
smith machine |
1177 |
6824 |
Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. |
1177 |
| 1177 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith close-grip bench press.gif |
smith close-grip bench press |
2257 |
chest |
1177 |
1177 |
smith machine |
1177 |
6825 |
Lower the barbell towards your chest, keeping your elbows close to your body. |
1177 |
| 1177 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith close-grip bench press.gif |
smith close-grip bench press |
2258 |
shoulders |
1177 |
1177 |
smith machine |
1177 |
6825 |
Lower the barbell towards your chest, keeping your elbows close to your body. |
1177 |
| 1177 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith close-grip bench press.gif |
smith close-grip bench press |
2257 |
chest |
1177 |
1177 |
smith machine |
1177 |
6826 |
Pause for a moment at the bottom, then push the barbell back up to the starting position. |
1177 |
| 1177 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith close-grip bench press.gif |
smith close-grip bench press |
2258 |
shoulders |
1177 |
1177 |
smith machine |
1177 |
6826 |
Pause for a moment at the bottom, then push the barbell back up to the starting position. |
1177 |
| 1177 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith close-grip bench press.gif |
smith close-grip bench press |
2257 |
chest |
1177 |
1177 |
smith machine |
1177 |
6827 |
Repeat for the desired number of repetitions. |
1177 |
| 1177 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith close-grip bench press.gif |
smith close-grip bench press |
2258 |
shoulders |
1177 |
1177 |
smith machine |
1177 |
6827 |
Repeat for the desired number of repetitions. |
1177 |
| 1178 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif |
smith deadlift |
2260 |
quadriceps |
1178 |
1178 |
smith machine |
1178 |
6828 |
Set up the smith machine with the bar at hip height. |
1178 |
| 1178 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif |
smith deadlift |
2261 |
lower back |
1178 |
1178 |
smith machine |
1178 |
6828 |
Set up the smith machine with the bar at hip height. |
1178 |
| 1178 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif |
smith deadlift |
2259 |
hamstrings |
1178 |
1178 |
smith machine |
1178 |
6828 |
Set up the smith machine with the bar at hip height. |
1178 |
| 1178 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif |
smith deadlift |
2260 |
quadriceps |
1178 |
1178 |
smith machine |
1178 |
6829 |
Stand with your feet shoulder-width apart, toes pointing slightly outward. |
1178 |
| 1178 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif |
smith deadlift |
2261 |
lower back |
1178 |
1178 |
smith machine |
1178 |
6829 |
Stand with your feet shoulder-width apart, toes pointing slightly outward. |
1178 |
| 1178 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif |
smith deadlift |
2259 |
hamstrings |
1178 |
1178 |
smith machine |
1178 |
6829 |
Stand with your feet shoulder-width apart, toes pointing slightly outward. |
1178 |
| 1178 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif |
smith deadlift |
2260 |
quadriceps |
1178 |
1178 |
smith machine |
1178 |
6830 |
Bend at the hips and knees, keeping your back straight and chest up, and grip the bar with an overhand grip slightly wider than shoulder-width apart. |
1178 |
| 1178 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif |
smith deadlift |
2261 |
lower back |
1178 |
1178 |
smith machine |
1178 |
6830 |
Bend at the hips and knees, keeping your back straight and chest up, and grip the bar with an overhand grip slightly wider than shoulder-width apart. |
1178 |
| 1178 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif |
smith deadlift |
2259 |
hamstrings |
1178 |
1178 |
smith machine |
1178 |
6830 |
Bend at the hips and knees, keeping your back straight and chest up, and grip the bar with an overhand grip slightly wider than shoulder-width apart. |
1178 |
| 1178 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif |
smith deadlift |
2260 |
quadriceps |
1178 |
1178 |
smith machine |
1178 |
6831 |
Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body. |
1178 |
| 1178 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif |
smith deadlift |
2261 |
lower back |
1178 |
1178 |
smith machine |
1178 |
6831 |
Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body. |
1178 |
| 1178 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif |
smith deadlift |
2259 |
hamstrings |
1178 |
1178 |
smith machine |
1178 |
6831 |
Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body. |
1178 |
| 1178 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif |
smith deadlift |
2260 |
quadriceps |
1178 |
1178 |
smith machine |
1178 |
6832 |
Stand up straight, fully extending your hips and knees. |
1178 |
| 1178 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif |
smith deadlift |
2261 |
lower back |
1178 |
1178 |
smith machine |
1178 |
6832 |
Stand up straight, fully extending your hips and knees. |
1178 |
| 1178 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif |
smith deadlift |
2259 |
hamstrings |
1178 |
1178 |
smith machine |
1178 |
6832 |
Stand up straight, fully extending your hips and knees. |
1178 |
| 1178 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif |
smith deadlift |
2260 |
quadriceps |
1178 |
1178 |
smith machine |
1178 |
6833 |
Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight. |
1178 |
| 1178 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif |
smith deadlift |
2261 |
lower back |
1178 |
1178 |
smith machine |
1178 |
6833 |
Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight. |
1178 |
| 1178 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif |
smith deadlift |
2259 |
hamstrings |
1178 |
1178 |
smith machine |
1178 |
6833 |
Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight. |
1178 |
| 1178 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif |
smith deadlift |
2260 |
quadriceps |
1178 |
1178 |
smith machine |
1178 |
6834 |
Repeat for the desired number of repetitions. |
1178 |
| 1178 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif |
smith deadlift |
2261 |
lower back |
1178 |
1178 |
smith machine |
1178 |
6834 |
Repeat for the desired number of repetitions. |
1178 |
| 1178 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith deadlift.gif |
smith deadlift |
2259 |
hamstrings |
1178 |
1178 |
smith machine |
1178 |
6834 |
Repeat for the desired number of repetitions. |
1178 |
| 1179 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif |
smith decline bench press |
2263 |
shoulders |
1179 |
1179 |
smith machine |
1179 |
6835 |
Adjust the decline bench to the desired angle. |
1179 |
| 1179 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif |
smith decline bench press |
2262 |
triceps |
1179 |
1179 |
smith machine |
1179 |
6835 |
Adjust the decline bench to the desired angle. |
1179 |
| 1179 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif |
smith decline bench press |
2263 |
shoulders |
1179 |
1179 |
smith machine |
1179 |
6836 |
Lie down on the bench with your feet secured under the foot pads. |
1179 |
| 1179 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif |
smith decline bench press |
2262 |
triceps |
1179 |
1179 |
smith machine |
1179 |
6836 |
Lie down on the bench with your feet secured under the foot pads. |
1179 |
| 1179 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif |
smith decline bench press |
2263 |
shoulders |
1179 |
1179 |
smith machine |
1179 |
6837 |
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. |
1179 |
| 1179 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif |
smith decline bench press |
2262 |
triceps |
1179 |
1179 |
smith machine |
1179 |
6837 |
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. |
1179 |
| 1179 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif |
smith decline bench press |
2263 |
shoulders |
1179 |
1179 |
smith machine |
1179 |
6838 |
Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in. |
1179 |
| 1179 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif |
smith decline bench press |
2262 |
triceps |
1179 |
1179 |
smith machine |
1179 |
6838 |
Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in. |
1179 |
| 1179 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif |
smith decline bench press |
2263 |
shoulders |
1179 |
1179 |
smith machine |
1179 |
6839 |
Pause for a moment at the bottom, then push the barbell back up to the starting position. |
1179 |
| 1179 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif |
smith decline bench press |
2262 |
triceps |
1179 |
1179 |
smith machine |
1179 |
6839 |
Pause for a moment at the bottom, then push the barbell back up to the starting position. |
1179 |
| 1179 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif |
smith decline bench press |
2263 |
shoulders |
1179 |
1179 |
smith machine |
1179 |
6840 |
Repeat for the desired number of repetitions. |
1179 |
| 1179 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline bench press.gif |
smith decline bench press |
2262 |
triceps |
1179 |
1179 |
smith machine |
1179 |
6840 |
Repeat for the desired number of repetitions. |
1179 |
| 1180 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif |
smith decline reverse-grip press |
2265 |
shoulders |
1180 |
1180 |
smith machine |
1180 |
6841 |
Adjust the smith machine to a decline position. |
1180 |
| 1180 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif |
smith decline reverse-grip press |
2264 |
triceps |
1180 |
1180 |
smith machine |
1180 |
6841 |
Adjust the smith machine to a decline position. |
1180 |
| 1180 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif |
smith decline reverse-grip press |
2265 |
shoulders |
1180 |
1180 |
smith machine |
1180 |
6842 |
Lie down on the bench with your feet secured under the foot pads. |
1180 |
| 1180 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif |
smith decline reverse-grip press |
2264 |
triceps |
1180 |
1180 |
smith machine |
1180 |
6842 |
Lie down on the bench with your feet secured under the foot pads. |
1180 |
| 1180 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif |
smith decline reverse-grip press |
2265 |
shoulders |
1180 |
1180 |
smith machine |
1180 |
6843 |
Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart. |
1180 |
| 1180 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif |
smith decline reverse-grip press |
2264 |
triceps |
1180 |
1180 |
smith machine |
1180 |
6843 |
Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart. |
1180 |
| 1180 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif |
smith decline reverse-grip press |
2265 |
shoulders |
1180 |
1180 |
smith machine |
1180 |
6844 |
Unrack the barbell and lower it towards your chest, keeping your elbows tucked in. |
1180 |
| 1180 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif |
smith decline reverse-grip press |
2264 |
triceps |
1180 |
1180 |
smith machine |
1180 |
6844 |
Unrack the barbell and lower it towards your chest, keeping your elbows tucked in. |
1180 |
| 1180 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif |
smith decline reverse-grip press |
2265 |
shoulders |
1180 |
1180 |
smith machine |
1180 |
6845 |
Pause for a moment at the bottom, then push the barbell back up to the starting position. |
1180 |
| 1180 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif |
smith decline reverse-grip press |
2264 |
triceps |
1180 |
1180 |
smith machine |
1180 |
6845 |
Pause for a moment at the bottom, then push the barbell back up to the starting position. |
1180 |
| 1180 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif |
smith decline reverse-grip press |
2265 |
shoulders |
1180 |
1180 |
smith machine |
1180 |
6846 |
Repeat for the desired number of repetitions. |
1180 |
| 1180 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith decline reverse-grip press.gif |
smith decline reverse-grip press |
2264 |
triceps |
1180 |
1180 |
smith machine |
1180 |
6846 |
Repeat for the desired number of repetitions. |
1180 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2266 |
quadriceps |
1181 |
1181 |
smith machine |
1181 |
6847 |
Set up the smith machine with the barbell at shoulder height. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2268 |
calves |
1181 |
1181 |
smith machine |
1181 |
6847 |
Set up the smith machine with the barbell at shoulder height. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2269 |
core |
1181 |
1181 |
smith machine |
1181 |
6847 |
Set up the smith machine with the barbell at shoulder height. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2267 |
hamstrings |
1181 |
1181 |
smith machine |
1181 |
6847 |
Set up the smith machine with the barbell at shoulder height. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2266 |
quadriceps |
1181 |
1181 |
smith machine |
1181 |
6848 |
Stand facing the barbell with your feet shoulder-width apart. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2268 |
calves |
1181 |
1181 |
smith machine |
1181 |
6848 |
Stand facing the barbell with your feet shoulder-width apart. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2269 |
core |
1181 |
1181 |
smith machine |
1181 |
6848 |
Stand facing the barbell with your feet shoulder-width apart. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2267 |
hamstrings |
1181 |
1181 |
smith machine |
1181 |
6848 |
Stand facing the barbell with your feet shoulder-width apart. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2266 |
quadriceps |
1181 |
1181 |
smith machine |
1181 |
6849 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2268 |
calves |
1181 |
1181 |
smith machine |
1181 |
6849 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2269 |
core |
1181 |
1181 |
smith machine |
1181 |
6849 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2267 |
hamstrings |
1181 |
1181 |
smith machine |
1181 |
6849 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2266 |
quadriceps |
1181 |
1181 |
smith machine |
1181 |
6850 |
Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2268 |
calves |
1181 |
1181 |
smith machine |
1181 |
6850 |
Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2269 |
core |
1181 |
1181 |
smith machine |
1181 |
6850 |
Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2267 |
hamstrings |
1181 |
1181 |
smith machine |
1181 |
6850 |
Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2266 |
quadriceps |
1181 |
1181 |
smith machine |
1181 |
6851 |
Keep your chest up, back straight, and core engaged. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2268 |
calves |
1181 |
1181 |
smith machine |
1181 |
6851 |
Keep your chest up, back straight, and core engaged. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2269 |
core |
1181 |
1181 |
smith machine |
1181 |
6851 |
Keep your chest up, back straight, and core engaged. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2267 |
hamstrings |
1181 |
1181 |
smith machine |
1181 |
6851 |
Keep your chest up, back straight, and core engaged. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2266 |
quadriceps |
1181 |
1181 |
smith machine |
1181 |
6852 |
Lower your body by bending at the knees and hips, as if sitting back into a chair. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2268 |
calves |
1181 |
1181 |
smith machine |
1181 |
6852 |
Lower your body by bending at the knees and hips, as if sitting back into a chair. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2269 |
core |
1181 |
1181 |
smith machine |
1181 |
6852 |
Lower your body by bending at the knees and hips, as if sitting back into a chair. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2267 |
hamstrings |
1181 |
1181 |
smith machine |
1181 |
6852 |
Lower your body by bending at the knees and hips, as if sitting back into a chair. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2266 |
quadriceps |
1181 |
1181 |
smith machine |
1181 |
6853 |
Continue lowering until your thighs are parallel to the ground or slightly below. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2268 |
calves |
1181 |
1181 |
smith machine |
1181 |
6853 |
Continue lowering until your thighs are parallel to the ground or slightly below. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2269 |
core |
1181 |
1181 |
smith machine |
1181 |
6853 |
Continue lowering until your thighs are parallel to the ground or slightly below. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2267 |
hamstrings |
1181 |
1181 |
smith machine |
1181 |
6853 |
Continue lowering until your thighs are parallel to the ground or slightly below. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2266 |
quadriceps |
1181 |
1181 |
smith machine |
1181 |
6854 |
Pause for a moment, then push through your heels to return to the starting position. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2268 |
calves |
1181 |
1181 |
smith machine |
1181 |
6854 |
Pause for a moment, then push through your heels to return to the starting position. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2269 |
core |
1181 |
1181 |
smith machine |
1181 |
6854 |
Pause for a moment, then push through your heels to return to the starting position. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2267 |
hamstrings |
1181 |
1181 |
smith machine |
1181 |
6854 |
Pause for a moment, then push through your heels to return to the starting position. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2266 |
quadriceps |
1181 |
1181 |
smith machine |
1181 |
6855 |
Repeat for the desired number of repetitions. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2268 |
calves |
1181 |
1181 |
smith machine |
1181 |
6855 |
Repeat for the desired number of repetitions. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2269 |
core |
1181 |
1181 |
smith machine |
1181 |
6855 |
Repeat for the desired number of repetitions. |
1181 |
| 1181 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith front squat (clean grip).gif |
smith front squat (clean grip) |
2267 |
hamstrings |
1181 |
1181 |
smith machine |
1181 |
6855 |
Repeat for the desired number of repetitions. |
1181 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2271 |
hamstrings |
1182 |
1182 |
smith machine |
1182 |
6856 |
Set up the smith machine with the barbell at shoulder height. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2272 |
calves |
1182 |
1182 |
smith machine |
1182 |
6856 |
Set up the smith machine with the barbell at shoulder height. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2270 |
quadriceps |
1182 |
1182 |
smith machine |
1182 |
6856 |
Set up the smith machine with the barbell at shoulder height. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2271 |
hamstrings |
1182 |
1182 |
smith machine |
1182 |
6857 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2272 |
calves |
1182 |
1182 |
smith machine |
1182 |
6857 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2270 |
quadriceps |
1182 |
1182 |
smith machine |
1182 |
6857 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2271 |
hamstrings |
1182 |
1182 |
smith machine |
1182 |
6858 |
Step under the bar and position it across your upper back, resting on your traps. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2272 |
calves |
1182 |
1182 |
smith machine |
1182 |
6858 |
Step under the bar and position it across your upper back, resting on your traps. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2270 |
quadriceps |
1182 |
1182 |
smith machine |
1182 |
6858 |
Step under the bar and position it across your upper back, resting on your traps. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2271 |
hamstrings |
1182 |
1182 |
smith machine |
1182 |
6859 |
Grip the bar with your hands slightly wider than shoulder-width apart. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2272 |
calves |
1182 |
1182 |
smith machine |
1182 |
6859 |
Grip the bar with your hands slightly wider than shoulder-width apart. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2270 |
quadriceps |
1182 |
1182 |
smith machine |
1182 |
6859 |
Grip the bar with your hands slightly wider than shoulder-width apart. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2271 |
hamstrings |
1182 |
1182 |
smith machine |
1182 |
6860 |
Unrack the bar and take a step back, maintaining a stable stance. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2272 |
calves |
1182 |
1182 |
smith machine |
1182 |
6860 |
Unrack the bar and take a step back, maintaining a stable stance. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2270 |
quadriceps |
1182 |
1182 |
smith machine |
1182 |
6860 |
Unrack the bar and take a step back, maintaining a stable stance. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2271 |
hamstrings |
1182 |
1182 |
smith machine |
1182 |
6861 |
Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2272 |
calves |
1182 |
1182 |
smith machine |
1182 |
6861 |
Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2270 |
quadriceps |
1182 |
1182 |
smith machine |
1182 |
6861 |
Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2271 |
hamstrings |
1182 |
1182 |
smith machine |
1182 |
6862 |
Lower your body until your thighs are parallel to the ground, or as low as your flexibility allows. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2272 |
calves |
1182 |
1182 |
smith machine |
1182 |
6862 |
Lower your body until your thighs are parallel to the ground, or as low as your flexibility allows. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2270 |
quadriceps |
1182 |
1182 |
smith machine |
1182 |
6862 |
Lower your body until your thighs are parallel to the ground, or as low as your flexibility allows. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2271 |
hamstrings |
1182 |
1182 |
smith machine |
1182 |
6863 |
Pause for a moment at the bottom, then drive through your heels to return to the starting position. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2272 |
calves |
1182 |
1182 |
smith machine |
1182 |
6863 |
Pause for a moment at the bottom, then drive through your heels to return to the starting position. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2270 |
quadriceps |
1182 |
1182 |
smith machine |
1182 |
6863 |
Pause for a moment at the bottom, then drive through your heels to return to the starting position. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2271 |
hamstrings |
1182 |
1182 |
smith machine |
1182 |
6864 |
Repeat for the desired number of repetitions. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2272 |
calves |
1182 |
1182 |
smith machine |
1182 |
6864 |
Repeat for the desired number of repetitions. |
1182 |
| 1182 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith full squat.gif |
smith full squat |
2270 |
quadriceps |
1182 |
1182 |
smith machine |
1182 |
6864 |
Repeat for the desired number of repetitions. |
1182 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2274 |
hamstrings |
1183 |
1183 |
smith machine |
1183 |
6865 |
Adjust the barbell on the smith machine to an appropriate height for your body. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2275 |
calves |
1183 |
1183 |
smith machine |
1183 |
6865 |
Adjust the barbell on the smith machine to an appropriate height for your body. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2273 |
quadriceps |
1183 |
1183 |
smith machine |
1183 |
6865 |
Adjust the barbell on the smith machine to an appropriate height for your body. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2274 |
hamstrings |
1183 |
1183 |
smith machine |
1183 |
6866 |
Stand with your feet shoulder-width apart, toes slightly pointed outwards. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2275 |
calves |
1183 |
1183 |
smith machine |
1183 |
6866 |
Stand with your feet shoulder-width apart, toes slightly pointed outwards. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2273 |
quadriceps |
1183 |
1183 |
smith machine |
1183 |
6866 |
Stand with your feet shoulder-width apart, toes slightly pointed outwards. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2274 |
hamstrings |
1183 |
1183 |
smith machine |
1183 |
6867 |
Position yourself under the barbell, resting it on your upper traps and shoulders. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2275 |
calves |
1183 |
1183 |
smith machine |
1183 |
6867 |
Position yourself under the barbell, resting it on your upper traps and shoulders. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2273 |
quadriceps |
1183 |
1183 |
smith machine |
1183 |
6867 |
Position yourself under the barbell, resting it on your upper traps and shoulders. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2274 |
hamstrings |
1183 |
1183 |
smith machine |
1183 |
6868 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2275 |
calves |
1183 |
1183 |
smith machine |
1183 |
6868 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2273 |
quadriceps |
1183 |
1183 |
smith machine |
1183 |
6868 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2274 |
hamstrings |
1183 |
1183 |
smith machine |
1183 |
6869 |
Engage your core and keep your chest up as you unrack the barbell. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2275 |
calves |
1183 |
1183 |
smith machine |
1183 |
6869 |
Engage your core and keep your chest up as you unrack the barbell. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2273 |
quadriceps |
1183 |
1183 |
smith machine |
1183 |
6869 |
Engage your core and keep your chest up as you unrack the barbell. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2274 |
hamstrings |
1183 |
1183 |
smith machine |
1183 |
6870 |
Take a step back and position your feet slightly wider than shoulder-width apart. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2275 |
calves |
1183 |
1183 |
smith machine |
1183 |
6870 |
Take a step back and position your feet slightly wider than shoulder-width apart. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2273 |
quadriceps |
1183 |
1183 |
smith machine |
1183 |
6870 |
Take a step back and position your feet slightly wider than shoulder-width apart. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2274 |
hamstrings |
1183 |
1183 |
smith machine |
1183 |
6871 |
Bend your knees and lower your body down, keeping your chest up and back straight. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2275 |
calves |
1183 |
1183 |
smith machine |
1183 |
6871 |
Bend your knees and lower your body down, keeping your chest up and back straight. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2273 |
quadriceps |
1183 |
1183 |
smith machine |
1183 |
6871 |
Bend your knees and lower your body down, keeping your chest up and back straight. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2274 |
hamstrings |
1183 |
1183 |
smith machine |
1183 |
6872 |
Continue descending until your thighs are parallel to the ground or slightly below. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2275 |
calves |
1183 |
1183 |
smith machine |
1183 |
6872 |
Continue descending until your thighs are parallel to the ground or slightly below. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2273 |
quadriceps |
1183 |
1183 |
smith machine |
1183 |
6872 |
Continue descending until your thighs are parallel to the ground or slightly below. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2274 |
hamstrings |
1183 |
1183 |
smith machine |
1183 |
6873 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2275 |
calves |
1183 |
1183 |
smith machine |
1183 |
6873 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2273 |
quadriceps |
1183 |
1183 |
smith machine |
1183 |
6873 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2274 |
hamstrings |
1183 |
1183 |
smith machine |
1183 |
6874 |
Repeat for the desired number of repetitions. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2275 |
calves |
1183 |
1183 |
smith machine |
1183 |
6874 |
Repeat for the desired number of repetitions. |
1183 |
| 1183 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hack squat.gif |
smith hack squat |
2273 |
quadriceps |
1183 |
1183 |
smith machine |
1183 |
6874 |
Repeat for the desired number of repetitions. |
1183 |
| 1184 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif |
smith hip raise |
2276 |
glutes |
1184 |
1184 |
smith machine |
1184 |
6875 |
Position yourself on the smith machine with your back against the pad and your feet shoulder-width apart. |
1184 |
| 1184 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif |
smith hip raise |
2277 |
hamstrings |
1184 |
1184 |
smith machine |
1184 |
6875 |
Position yourself on the smith machine with your back against the pad and your feet shoulder-width apart. |
1184 |
| 1184 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif |
smith hip raise |
2276 |
glutes |
1184 |
1184 |
smith machine |
1184 |
6876 |
Place your hands on the barbell, slightly wider than shoulder-width apart. |
1184 |
| 1184 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif |
smith hip raise |
2277 |
hamstrings |
1184 |
1184 |
smith machine |
1184 |
6876 |
Place your hands on the barbell, slightly wider than shoulder-width apart. |
1184 |
| 1184 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif |
smith hip raise |
2276 |
glutes |
1184 |
1184 |
smith machine |
1184 |
6877 |
Engage your core and glutes, then push through your heels to raise your hips off the ground. |
1184 |
| 1184 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif |
smith hip raise |
2277 |
hamstrings |
1184 |
1184 |
smith machine |
1184 |
6877 |
Engage your core and glutes, then push through your heels to raise your hips off the ground. |
1184 |
| 1184 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif |
smith hip raise |
2276 |
glutes |
1184 |
1184 |
smith machine |
1184 |
6878 |
Continue lifting until your body forms a straight line from your knees to your shoulders. |
1184 |
| 1184 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif |
smith hip raise |
2277 |
hamstrings |
1184 |
1184 |
smith machine |
1184 |
6878 |
Continue lifting until your body forms a straight line from your knees to your shoulders. |
1184 |
| 1184 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif |
smith hip raise |
2276 |
glutes |
1184 |
1184 |
smith machine |
1184 |
6879 |
Hold for a moment at the top, then slowly lower your hips back down to the starting position. |
1184 |
| 1184 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif |
smith hip raise |
2277 |
hamstrings |
1184 |
1184 |
smith machine |
1184 |
6879 |
Hold for a moment at the top, then slowly lower your hips back down to the starting position. |
1184 |
| 1184 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif |
smith hip raise |
2276 |
glutes |
1184 |
1184 |
smith machine |
1184 |
6880 |
Repeat for the desired number of repetitions. |
1184 |
| 1184 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith hip raise.gif |
smith hip raise |
2277 |
hamstrings |
1184 |
1184 |
smith machine |
1184 |
6880 |
Repeat for the desired number of repetitions. |
1184 |
| 1185 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif |
smith incline bench press |
2278 |
shoulders |
1185 |
1185 |
smith machine |
1185 |
6881 |
Adjust the bench to a 30-45 degree incline. |
1185 |
| 1185 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif |
smith incline bench press |
2279 |
triceps |
1185 |
1185 |
smith machine |
1185 |
6881 |
Adjust the bench to a 30-45 degree incline. |
1185 |
| 1185 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif |
smith incline bench press |
2278 |
shoulders |
1185 |
1185 |
smith machine |
1185 |
6882 |
Sit on the bench with your back flat against the pad and feet firmly on the ground. |
1185 |
| 1185 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif |
smith incline bench press |
2279 |
triceps |
1185 |
1185 |
smith machine |
1185 |
6882 |
Sit on the bench with your back flat against the pad and feet firmly on the ground. |
1185 |
| 1185 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif |
smith incline bench press |
2278 |
shoulders |
1185 |
1185 |
smith machine |
1185 |
6883 |
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. |
1185 |
| 1185 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif |
smith incline bench press |
2279 |
triceps |
1185 |
1185 |
smith machine |
1185 |
6883 |
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. |
1185 |
| 1185 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif |
smith incline bench press |
2278 |
shoulders |
1185 |
1185 |
smith machine |
1185 |
6884 |
Unrack the barbell and lower it slowly towards your upper chest, keeping your elbows slightly tucked in. |
1185 |
| 1185 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif |
smith incline bench press |
2279 |
triceps |
1185 |
1185 |
smith machine |
1185 |
6884 |
Unrack the barbell and lower it slowly towards your upper chest, keeping your elbows slightly tucked in. |
1185 |
| 1185 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif |
smith incline bench press |
2278 |
shoulders |
1185 |
1185 |
smith machine |
1185 |
6885 |
Pause for a moment at the bottom, then push the barbell back up to the starting position, fully extending your arms. |
1185 |
| 1185 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif |
smith incline bench press |
2279 |
triceps |
1185 |
1185 |
smith machine |
1185 |
6885 |
Pause for a moment at the bottom, then push the barbell back up to the starting position, fully extending your arms. |
1185 |
| 1185 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif |
smith incline bench press |
2278 |
shoulders |
1185 |
1185 |
smith machine |
1185 |
6886 |
Repeat for the desired number of repetitions. |
1185 |
| 1185 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline bench press.gif |
smith incline bench press |
2279 |
triceps |
1185 |
1185 |
smith machine |
1185 |
6886 |
Repeat for the desired number of repetitions. |
1185 |
| 1186 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif |
smith incline reverse-grip press |
2281 |
shoulders |
1186 |
1186 |
smith machine |
1186 |
6887 |
Adjust the seat of the smith machine to a comfortable incline angle. |
1186 |
| 1186 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif |
smith incline reverse-grip press |
2280 |
triceps |
1186 |
1186 |
smith machine |
1186 |
6887 |
Adjust the seat of the smith machine to a comfortable incline angle. |
1186 |
| 1186 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif |
smith incline reverse-grip press |
2281 |
shoulders |
1186 |
1186 |
smith machine |
1186 |
6888 |
Sit on the machine with your back against the pad and your feet flat on the ground. |
1186 |
| 1186 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif |
smith incline reverse-grip press |
2280 |
triceps |
1186 |
1186 |
smith machine |
1186 |
6888 |
Sit on the machine with your back against the pad and your feet flat on the ground. |
1186 |
| 1186 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif |
smith incline reverse-grip press |
2281 |
shoulders |
1186 |
1186 |
smith machine |
1186 |
6889 |
Grasp the bar with an overhand grip that is slightly wider than shoulder-width apart. |
1186 |
| 1186 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif |
smith incline reverse-grip press |
2280 |
triceps |
1186 |
1186 |
smith machine |
1186 |
6889 |
Grasp the bar with an overhand grip that is slightly wider than shoulder-width apart. |
1186 |
| 1186 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif |
smith incline reverse-grip press |
2281 |
shoulders |
1186 |
1186 |
smith machine |
1186 |
6890 |
Unrack the bar and lower it slowly towards your chest, keeping your elbows tucked in. |
1186 |
| 1186 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif |
smith incline reverse-grip press |
2280 |
triceps |
1186 |
1186 |
smith machine |
1186 |
6890 |
Unrack the bar and lower it slowly towards your chest, keeping your elbows tucked in. |
1186 |
| 1186 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif |
smith incline reverse-grip press |
2281 |
shoulders |
1186 |
1186 |
smith machine |
1186 |
6891 |
Pause for a moment when the bar is just above your chest. |
1186 |
| 1186 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif |
smith incline reverse-grip press |
2280 |
triceps |
1186 |
1186 |
smith machine |
1186 |
6891 |
Pause for a moment when the bar is just above your chest. |
1186 |
| 1186 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif |
smith incline reverse-grip press |
2281 |
shoulders |
1186 |
1186 |
smith machine |
1186 |
6892 |
Push the bar back up to the starting position, fully extending your arms. |
1186 |
| 1186 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif |
smith incline reverse-grip press |
2280 |
triceps |
1186 |
1186 |
smith machine |
1186 |
6892 |
Push the bar back up to the starting position, fully extending your arms. |
1186 |
| 1186 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif |
smith incline reverse-grip press |
2281 |
shoulders |
1186 |
1186 |
smith machine |
1186 |
6893 |
Repeat for the desired number of repetitions. |
1186 |
| 1186 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline reverse-grip press.gif |
smith incline reverse-grip press |
2280 |
triceps |
1186 |
1186 |
smith machine |
1186 |
6893 |
Repeat for the desired number of repetitions. |
1186 |
| 1187 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif |
smith incline shoulder raises |
2283 |
trapezius |
1187 |
1187 |
smith machine |
1187 |
6894 |
Adjust the smith machine to an incline position. |
1187 |
| 1187 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif |
smith incline shoulder raises |
2282 |
deltoids |
1187 |
1187 |
smith machine |
1187 |
6894 |
Adjust the smith machine to an incline position. |
1187 |
| 1187 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif |
smith incline shoulder raises |
2283 |
trapezius |
1187 |
1187 |
smith machine |
1187 |
6895 |
Stand facing the machine with your feet shoulder-width apart. |
1187 |
| 1187 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif |
smith incline shoulder raises |
2282 |
deltoids |
1187 |
1187 |
smith machine |
1187 |
6895 |
Stand facing the machine with your feet shoulder-width apart. |
1187 |
| 1187 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif |
smith incline shoulder raises |
2283 |
trapezius |
1187 |
1187 |
smith machine |
1187 |
6896 |
Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. |
1187 |
| 1187 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif |
smith incline shoulder raises |
2282 |
deltoids |
1187 |
1187 |
smith machine |
1187 |
6896 |
Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. |
1187 |
| 1187 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif |
smith incline shoulder raises |
2283 |
trapezius |
1187 |
1187 |
smith machine |
1187 |
6897 |
Keep your back straight and core engaged. |
1187 |
| 1187 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif |
smith incline shoulder raises |
2282 |
deltoids |
1187 |
1187 |
smith machine |
1187 |
6897 |
Keep your back straight and core engaged. |
1187 |
| 1187 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif |
smith incline shoulder raises |
2283 |
trapezius |
1187 |
1187 |
smith machine |
1187 |
6898 |
Raise the barbell up towards the ceiling, leading with your elbows. |
1187 |
| 1187 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif |
smith incline shoulder raises |
2282 |
deltoids |
1187 |
1187 |
smith machine |
1187 |
6898 |
Raise the barbell up towards the ceiling, leading with your elbows. |
1187 |
| 1187 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif |
smith incline shoulder raises |
2283 |
trapezius |
1187 |
1187 |
smith machine |
1187 |
6899 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
1187 |
| 1187 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif |
smith incline shoulder raises |
2282 |
deltoids |
1187 |
1187 |
smith machine |
1187 |
6899 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
1187 |
| 1187 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif |
smith incline shoulder raises |
2283 |
trapezius |
1187 |
1187 |
smith machine |
1187 |
6900 |
Repeat for the desired number of repetitions. |
1187 |
| 1187 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith incline shoulder raises.gif |
smith incline shoulder raises |
2282 |
deltoids |
1187 |
1187 |
smith machine |
1187 |
6900 |
Repeat for the desired number of repetitions. |
1187 |
| 1188 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif |
smith leg press |
2284 |
quadriceps |
1188 |
1188 |
smith machine |
1188 |
6901 |
Adjust the seat and footplate of the smith machine to a comfortable position. |
1188 |
| 1188 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif |
smith leg press |
2286 |
calves |
1188 |
1188 |
smith machine |
1188 |
6901 |
Adjust the seat and footplate of the smith machine to a comfortable position. |
1188 |
| 1188 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif |
smith leg press |
2285 |
hamstrings |
1188 |
1188 |
smith machine |
1188 |
6901 |
Adjust the seat and footplate of the smith machine to a comfortable position. |
1188 |
| 1188 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif |
smith leg press |
2284 |
quadriceps |
1188 |
1188 |
smith machine |
1188 |
6902 |
Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate. |
1188 |
| 1188 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif |
smith leg press |
2286 |
calves |
1188 |
1188 |
smith machine |
1188 |
6902 |
Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate. |
1188 |
| 1188 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif |
smith leg press |
2285 |
hamstrings |
1188 |
1188 |
smith machine |
1188 |
6902 |
Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate. |
1188 |
| 1188 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif |
smith leg press |
2284 |
quadriceps |
1188 |
1188 |
smith machine |
1188 |
6903 |
Grasp the handles or sides of the machine for stability. |
1188 |
| 1188 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif |
smith leg press |
2286 |
calves |
1188 |
1188 |
smith machine |
1188 |
6903 |
Grasp the handles or sides of the machine for stability. |
1188 |
| 1188 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif |
smith leg press |
2285 |
hamstrings |
1188 |
1188 |
smith machine |
1188 |
6903 |
Grasp the handles or sides of the machine for stability. |
1188 |
| 1188 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif |
smith leg press |
2284 |
quadriceps |
1188 |
1188 |
smith machine |
1188 |
6904 |
Push the footplate away from you by extending your legs, keeping your back against the backrest. |
1188 |
| 1188 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif |
smith leg press |
2286 |
calves |
1188 |
1188 |
smith machine |
1188 |
6904 |
Push the footplate away from you by extending your legs, keeping your back against the backrest. |
1188 |
| 1188 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif |
smith leg press |
2285 |
hamstrings |
1188 |
1188 |
smith machine |
1188 |
6904 |
Push the footplate away from you by extending your legs, keeping your back against the backrest. |
1188 |
| 1188 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif |
smith leg press |
2284 |
quadriceps |
1188 |
1188 |
smith machine |
1188 |
6905 |
Pause for a moment at the fully extended position. |
1188 |
| 1188 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif |
smith leg press |
2286 |
calves |
1188 |
1188 |
smith machine |
1188 |
6905 |
Pause for a moment at the fully extended position. |
1188 |
| 1188 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif |
smith leg press |
2285 |
hamstrings |
1188 |
1188 |
smith machine |
1188 |
6905 |
Pause for a moment at the fully extended position. |
1188 |
| 1188 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif |
smith leg press |
2284 |
quadriceps |
1188 |
1188 |
smith machine |
1188 |
6906 |
Slowly bend your knees and lower the footplate back towards you, returning to the starting position. |
1188 |
| 1188 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif |
smith leg press |
2286 |
calves |
1188 |
1188 |
smith machine |
1188 |
6906 |
Slowly bend your knees and lower the footplate back towards you, returning to the starting position. |
1188 |
| 1188 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif |
smith leg press |
2285 |
hamstrings |
1188 |
1188 |
smith machine |
1188 |
6906 |
Slowly bend your knees and lower the footplate back towards you, returning to the starting position. |
1188 |
| 1188 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif |
smith leg press |
2284 |
quadriceps |
1188 |
1188 |
smith machine |
1188 |
6907 |
Repeat for the desired number of repetitions. |
1188 |
| 1188 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif |
smith leg press |
2286 |
calves |
1188 |
1188 |
smith machine |
1188 |
6907 |
Repeat for the desired number of repetitions. |
1188 |
| 1188 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith leg press.gif |
smith leg press |
2285 |
hamstrings |
1188 |
1188 |
smith machine |
1188 |
6907 |
Repeat for the desired number of repetitions. |
1188 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2287 |
quadriceps |
1189 |
1189 |
smith machine |
1189 |
6908 |
Set up the smith machine with the barbell at a height that allows you to comfortably rest it on your upper back. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2289 |
calves |
1189 |
1189 |
smith machine |
1189 |
6908 |
Set up the smith machine with the barbell at a height that allows you to comfortably rest it on your upper back. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2288 |
hamstrings |
1189 |
1189 |
smith machine |
1189 |
6908 |
Set up the smith machine with the barbell at a height that allows you to comfortably rest it on your upper back. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2287 |
quadriceps |
1189 |
1189 |
smith machine |
1189 |
6909 |
Stand with your feet shoulder-width apart, toes slightly turned outwards. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2289 |
calves |
1189 |
1189 |
smith machine |
1189 |
6909 |
Stand with your feet shoulder-width apart, toes slightly turned outwards. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2288 |
hamstrings |
1189 |
1189 |
smith machine |
1189 |
6909 |
Stand with your feet shoulder-width apart, toes slightly turned outwards. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2287 |
quadriceps |
1189 |
1189 |
smith machine |
1189 |
6910 |
Step under the bar and position it across your upper back, resting it on your traps. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2289 |
calves |
1189 |
1189 |
smith machine |
1189 |
6910 |
Step under the bar and position it across your upper back, resting it on your traps. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2288 |
hamstrings |
1189 |
1189 |
smith machine |
1189 |
6910 |
Step under the bar and position it across your upper back, resting it on your traps. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2287 |
quadriceps |
1189 |
1189 |
smith machine |
1189 |
6911 |
Grip the bar with your hands slightly wider than shoulder-width apart. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2289 |
calves |
1189 |
1189 |
smith machine |
1189 |
6911 |
Grip the bar with your hands slightly wider than shoulder-width apart. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2288 |
hamstrings |
1189 |
1189 |
smith machine |
1189 |
6911 |
Grip the bar with your hands slightly wider than shoulder-width apart. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2287 |
quadriceps |
1189 |
1189 |
smith machine |
1189 |
6912 |
Unrack the bar by straightening your legs and stepping back from the rack. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2289 |
calves |
1189 |
1189 |
smith machine |
1189 |
6912 |
Unrack the bar by straightening your legs and stepping back from the rack. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2288 |
hamstrings |
1189 |
1189 |
smith machine |
1189 |
6912 |
Unrack the bar by straightening your legs and stepping back from the rack. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2287 |
quadriceps |
1189 |
1189 |
smith machine |
1189 |
6913 |
Take a deep breath and brace your core. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2289 |
calves |
1189 |
1189 |
smith machine |
1189 |
6913 |
Take a deep breath and brace your core. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2288 |
hamstrings |
1189 |
1189 |
smith machine |
1189 |
6913 |
Take a deep breath and brace your core. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2287 |
quadriceps |
1189 |
1189 |
smith machine |
1189 |
6914 |
Initiate the squat by pushing your hips back and bending your knees. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2289 |
calves |
1189 |
1189 |
smith machine |
1189 |
6914 |
Initiate the squat by pushing your hips back and bending your knees. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2288 |
hamstrings |
1189 |
1189 |
smith machine |
1189 |
6914 |
Initiate the squat by pushing your hips back and bending your knees. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2287 |
quadriceps |
1189 |
1189 |
smith machine |
1189 |
6915 |
Lower your body until your thighs are parallel to the ground or slightly below. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2289 |
calves |
1189 |
1189 |
smith machine |
1189 |
6915 |
Lower your body until your thighs are parallel to the ground or slightly below. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2288 |
hamstrings |
1189 |
1189 |
smith machine |
1189 |
6915 |
Lower your body until your thighs are parallel to the ground or slightly below. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2287 |
quadriceps |
1189 |
1189 |
smith machine |
1189 |
6916 |
Keep your chest up and your back straight throughout the movement. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2289 |
calves |
1189 |
1189 |
smith machine |
1189 |
6916 |
Keep your chest up and your back straight throughout the movement. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2288 |
hamstrings |
1189 |
1189 |
smith machine |
1189 |
6916 |
Keep your chest up and your back straight throughout the movement. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2287 |
quadriceps |
1189 |
1189 |
smith machine |
1189 |
6917 |
Drive through your heels to stand back up, extending your hips and knees. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2289 |
calves |
1189 |
1189 |
smith machine |
1189 |
6917 |
Drive through your heels to stand back up, extending your hips and knees. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2288 |
hamstrings |
1189 |
1189 |
smith machine |
1189 |
6917 |
Drive through your heels to stand back up, extending your hips and knees. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2287 |
quadriceps |
1189 |
1189 |
smith machine |
1189 |
6918 |
Repeat for the desired number of repetitions. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2289 |
calves |
1189 |
1189 |
smith machine |
1189 |
6918 |
Repeat for the desired number of repetitions. |
1189 |
| 1189 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith low bar squat.gif |
smith low bar squat |
2288 |
hamstrings |
1189 |
1189 |
smith machine |
1189 |
6918 |
Repeat for the desired number of repetitions. |
1189 |
| 1190 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine bicep curl.gif |
smith machine bicep curl |
2290 |
forearms |
1190 |
1190 |
smith machine |
1190 |
6919 |
Adjust the height of the smith machine bar to be at waist level. |
1190 |
| 1190 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine bicep curl.gif |
smith machine bicep curl |
2290 |
forearms |
1190 |
1190 |
smith machine |
1190 |
6920 |
Stand facing the smith machine with your feet shoulder-width apart. |
1190 |
| 1190 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine bicep curl.gif |
smith machine bicep curl |
2290 |
forearms |
1190 |
1190 |
smith machine |
1190 |
6921 |
Grasp the bar with an underhand grip, hands slightly wider than shoulder-width apart. |
1190 |
| 1190 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine bicep curl.gif |
smith machine bicep curl |
2290 |
forearms |
1190 |
1190 |
smith machine |
1190 |
6922 |
Keep your elbows close to your sides and your upper arms stationary. |
1190 |
| 1190 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine bicep curl.gif |
smith machine bicep curl |
2290 |
forearms |
1190 |
1190 |
smith machine |
1190 |
6923 |
Exhale and curl the bar up towards your shoulders, contracting your biceps. |
1190 |
| 1190 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine bicep curl.gif |
smith machine bicep curl |
2290 |
forearms |
1190 |
1190 |
smith machine |
1190 |
6924 |
Pause for a moment at the top of the movement, squeezing your biceps. |
1190 |
| 1190 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine bicep curl.gif |
smith machine bicep curl |
2290 |
forearms |
1190 |
1190 |
smith machine |
1190 |
6925 |
Inhale and slowly lower the bar back down to the starting position. |
1190 |
| 1190 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine bicep curl.gif |
smith machine bicep curl |
2290 |
forearms |
1190 |
1190 |
smith machine |
1190 |
6926 |
Repeat for the desired number of repetitions. |
1190 |
| 1191 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif |
smith machine decline close grip bench press |
2291 |
chest |
1191 |
1191 |
smith machine |
1191 |
6927 |
Adjust the bench on the smith machine to a decline position. |
1191 |
| 1191 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif |
smith machine decline close grip bench press |
2292 |
shoulders |
1191 |
1191 |
smith machine |
1191 |
6927 |
Adjust the bench on the smith machine to a decline position. |
1191 |
| 1191 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif |
smith machine decline close grip bench press |
2291 |
chest |
1191 |
1191 |
smith machine |
1191 |
6928 |
Lie down on the bench with your feet firmly planted on the ground. |
1191 |
| 1191 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif |
smith machine decline close grip bench press |
2292 |
shoulders |
1191 |
1191 |
smith machine |
1191 |
6928 |
Lie down on the bench with your feet firmly planted on the ground. |
1191 |
| 1191 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif |
smith machine decline close grip bench press |
2291 |
chest |
1191 |
1191 |
smith machine |
1191 |
6929 |
Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. |
1191 |
| 1191 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif |
smith machine decline close grip bench press |
2292 |
shoulders |
1191 |
1191 |
smith machine |
1191 |
6929 |
Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. |
1191 |
| 1191 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif |
smith machine decline close grip bench press |
2291 |
chest |
1191 |
1191 |
smith machine |
1191 |
6930 |
Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body. |
1191 |
| 1191 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif |
smith machine decline close grip bench press |
2292 |
shoulders |
1191 |
1191 |
smith machine |
1191 |
6930 |
Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body. |
1191 |
| 1191 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif |
smith machine decline close grip bench press |
2291 |
chest |
1191 |
1191 |
smith machine |
1191 |
6931 |
Pause for a moment when the barbell is just above your chest. |
1191 |
| 1191 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif |
smith machine decline close grip bench press |
2292 |
shoulders |
1191 |
1191 |
smith machine |
1191 |
6931 |
Pause for a moment when the barbell is just above your chest. |
1191 |
| 1191 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif |
smith machine decline close grip bench press |
2291 |
chest |
1191 |
1191 |
smith machine |
1191 |
6932 |
Push the barbell back up to the starting position, fully extending your arms. |
1191 |
| 1191 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif |
smith machine decline close grip bench press |
2292 |
shoulders |
1191 |
1191 |
smith machine |
1191 |
6932 |
Push the barbell back up to the starting position, fully extending your arms. |
1191 |
| 1191 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif |
smith machine decline close grip bench press |
2291 |
chest |
1191 |
1191 |
smith machine |
1191 |
6933 |
Repeat for the desired number of repetitions. |
1191 |
| 1191 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine decline close grip bench press.gif |
smith machine decline close grip bench press |
2292 |
shoulders |
1191 |
1191 |
smith machine |
1191 |
6933 |
Repeat for the desired number of repetitions. |
1191 |
| 1192 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine incline tricep extension.gif |
smith machine incline tricep extension |
2293 |
shoulders |
1192 |
1192 |
smith machine |
1192 |
6934 |
Adjust the seat of the smith machine so that the bar is at shoulder height. |
1192 |
| 1192 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine incline tricep extension.gif |
smith machine incline tricep extension |
2293 |
shoulders |
1192 |
1192 |
smith machine |
1192 |
6935 |
Sit on the bench with your back against the pad and your feet flat on the ground. |
1192 |
| 1192 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine incline tricep extension.gif |
smith machine incline tricep extension |
2293 |
shoulders |
1192 |
1192 |
smith machine |
1192 |
6936 |
Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. |
1192 |
| 1192 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine incline tricep extension.gif |
smith machine incline tricep extension |
2293 |
shoulders |
1192 |
1192 |
smith machine |
1192 |
6937 |
Extend your arms fully, lifting the bar off the rack and holding it directly above your chest. |
1192 |
| 1192 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine incline tricep extension.gif |
smith machine incline tricep extension |
2293 |
shoulders |
1192 |
1192 |
smith machine |
1192 |
6938 |
Lower the bar slowly towards your forehead, keeping your elbows close to your head. |
1192 |
| 1192 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine incline tricep extension.gif |
smith machine incline tricep extension |
2293 |
shoulders |
1192 |
1192 |
smith machine |
1192 |
6939 |
Pause for a moment at the bottom, then push the bar back up to the starting position. |
1192 |
| 1192 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine incline tricep extension.gif |
smith machine incline tricep extension |
2293 |
shoulders |
1192 |
1192 |
smith machine |
1192 |
6940 |
Repeat for the desired number of repetitions. |
1192 |
| 1193 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif |
smith machine reverse decline close grip bench press |
2294 |
triceps |
1193 |
1193 |
smith machine |
1193 |
6941 |
Adjust the smith machine to a decline position. |
1193 |
| 1193 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif |
smith machine reverse decline close grip bench press |
2295 |
shoulders |
1193 |
1193 |
smith machine |
1193 |
6941 |
Adjust the smith machine to a decline position. |
1193 |
| 1193 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif |
smith machine reverse decline close grip bench press |
2294 |
triceps |
1193 |
1193 |
smith machine |
1193 |
6942 |
Lie down on the bench with your feet secured under the foot pads. |
1193 |
| 1193 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif |
smith machine reverse decline close grip bench press |
2295 |
shoulders |
1193 |
1193 |
smith machine |
1193 |
6942 |
Lie down on the bench with your feet secured under the foot pads. |
1193 |
| 1193 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif |
smith machine reverse decline close grip bench press |
2294 |
triceps |
1193 |
1193 |
smith machine |
1193 |
6943 |
Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. |
1193 |
| 1193 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif |
smith machine reverse decline close grip bench press |
2295 |
shoulders |
1193 |
1193 |
smith machine |
1193 |
6943 |
Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. |
1193 |
| 1193 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif |
smith machine reverse decline close grip bench press |
2294 |
triceps |
1193 |
1193 |
smith machine |
1193 |
6944 |
Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in. |
1193 |
| 1193 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif |
smith machine reverse decline close grip bench press |
2295 |
shoulders |
1193 |
1193 |
smith machine |
1193 |
6944 |
Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in. |
1193 |
| 1193 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif |
smith machine reverse decline close grip bench press |
2294 |
triceps |
1193 |
1193 |
smith machine |
1193 |
6945 |
Pause for a moment at the bottom, then push the barbell back up to the starting position. |
1193 |
| 1193 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif |
smith machine reverse decline close grip bench press |
2295 |
shoulders |
1193 |
1193 |
smith machine |
1193 |
6945 |
Pause for a moment at the bottom, then push the barbell back up to the starting position. |
1193 |
| 1193 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif |
smith machine reverse decline close grip bench press |
2294 |
triceps |
1193 |
1193 |
smith machine |
1193 |
6946 |
Repeat for the desired number of repetitions. |
1193 |
| 1193 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith machine reverse decline close grip bench press.gif |
smith machine reverse decline close grip bench press |
2295 |
shoulders |
1193 |
1193 |
smith machine |
1193 |
6946 |
Repeat for the desired number of repetitions. |
1193 |
| 1194 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith narrow row.gif |
smith narrow row |
2296 |
biceps |
1194 |
1194 |
smith machine |
1194 |
6947 |
Adjust the seat height and position yourself on the machine with your feet flat on the floor. |
1194 |
| 1194 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith narrow row.gif |
smith narrow row |
2297 |
rear deltoids |
1194 |
1194 |
smith machine |
1194 |
6947 |
Adjust the seat height and position yourself on the machine with your feet flat on the floor. |
1194 |
| 1194 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith narrow row.gif |
smith narrow row |
2296 |
biceps |
1194 |
1194 |
smith machine |
1194 |
6948 |
Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart. |
1194 |
| 1194 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith narrow row.gif |
smith narrow row |
2297 |
rear deltoids |
1194 |
1194 |
smith machine |
1194 |
6948 |
Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart. |
1194 |
| 1194 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith narrow row.gif |
smith narrow row |
2296 |
biceps |
1194 |
1194 |
smith machine |
1194 |
6949 |
Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together. |
1194 |
| 1194 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith narrow row.gif |
smith narrow row |
2297 |
rear deltoids |
1194 |
1194 |
smith machine |
1194 |
6949 |
Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together. |
1194 |
| 1194 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith narrow row.gif |
smith narrow row |
2296 |
biceps |
1194 |
1194 |
smith machine |
1194 |
6950 |
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. |
1194 |
| 1194 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith narrow row.gif |
smith narrow row |
2297 |
rear deltoids |
1194 |
1194 |
smith machine |
1194 |
6950 |
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position. |
1194 |
| 1194 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith narrow row.gif |
smith narrow row |
2296 |
biceps |
1194 |
1194 |
smith machine |
1194 |
6951 |
Repeat for the desired number of repetitions. |
1194 |
| 1194 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith narrow row.gif |
smith narrow row |
2297 |
rear deltoids |
1194 |
1194 |
smith machine |
1194 |
6951 |
Repeat for the desired number of repetitions. |
1194 |
| 1195 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif |
smith one arm row |
2299 |
forearms |
1195 |
1195 |
smith machine |
1195 |
6952 |
Adjust the height of the smith machine bar to waist level. |
1195 |
| 1195 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif |
smith one arm row |
2298 |
biceps |
1195 |
1195 |
smith machine |
1195 |
6952 |
Adjust the height of the smith machine bar to waist level. |
1195 |
| 1195 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif |
smith one arm row |
2299 |
forearms |
1195 |
1195 |
smith machine |
1195 |
6953 |
Stand facing the smith machine with your feet shoulder-width apart. |
1195 |
| 1195 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif |
smith one arm row |
2298 |
biceps |
1195 |
1195 |
smith machine |
1195 |
6953 |
Stand facing the smith machine with your feet shoulder-width apart. |
1195 |
| 1195 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif |
smith one arm row |
2299 |
forearms |
1195 |
1195 |
smith machine |
1195 |
6954 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
1195 |
| 1195 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif |
smith one arm row |
2298 |
biceps |
1195 |
1195 |
smith machine |
1195 |
6954 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
1195 |
| 1195 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif |
smith one arm row |
2299 |
forearms |
1195 |
1195 |
smith machine |
1195 |
6955 |
Grasp the bar with one hand using an overhand grip, with your palm facing down. |
1195 |
| 1195 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif |
smith one arm row |
2298 |
biceps |
1195 |
1195 |
smith machine |
1195 |
6955 |
Grasp the bar with one hand using an overhand grip, with your palm facing down. |
1195 |
| 1195 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif |
smith one arm row |
2299 |
forearms |
1195 |
1195 |
smith machine |
1195 |
6956 |
Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together. |
1195 |
| 1195 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif |
smith one arm row |
2298 |
biceps |
1195 |
1195 |
smith machine |
1195 |
6956 |
Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together. |
1195 |
| 1195 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif |
smith one arm row |
2299 |
forearms |
1195 |
1195 |
smith machine |
1195 |
6957 |
Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position. |
1195 |
| 1195 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif |
smith one arm row |
2298 |
biceps |
1195 |
1195 |
smith machine |
1195 |
6957 |
Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position. |
1195 |
| 1195 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif |
smith one arm row |
2299 |
forearms |
1195 |
1195 |
smith machine |
1195 |
6958 |
Repeat for the desired number of repetitions, then switch to the other arm. |
1195 |
| 1195 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one arm row.gif |
smith one arm row |
2298 |
biceps |
1195 |
1195 |
smith machine |
1195 |
6958 |
Repeat for the desired number of repetitions, then switch to the other arm. |
1195 |
| 1196 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif |
smith one leg floor calf raise |
2301 |
glutes |
1196 |
1196 |
smith machine |
1196 |
6959 |
Position yourself on the floor under the smith machine bar, facing away from the machine. |
1196 |
| 1196 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif |
smith one leg floor calf raise |
2300 |
hamstrings |
1196 |
1196 |
smith machine |
1196 |
6959 |
Position yourself on the floor under the smith machine bar, facing away from the machine. |
1196 |
| 1196 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif |
smith one leg floor calf raise |
2301 |
glutes |
1196 |
1196 |
smith machine |
1196 |
6960 |
Place the balls of your feet on a raised surface, such as a weight plate or block. |
1196 |
| 1196 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif |
smith one leg floor calf raise |
2300 |
hamstrings |
1196 |
1196 |
smith machine |
1196 |
6960 |
Place the balls of your feet on a raised surface, such as a weight plate or block. |
1196 |
| 1196 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif |
smith one leg floor calf raise |
2301 |
glutes |
1196 |
1196 |
smith machine |
1196 |
6961 |
Position the smith machine bar across your lower legs, just above your ankles. |
1196 |
| 1196 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif |
smith one leg floor calf raise |
2300 |
hamstrings |
1196 |
1196 |
smith machine |
1196 |
6961 |
Position the smith machine bar across your lower legs, just above your ankles. |
1196 |
| 1196 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif |
smith one leg floor calf raise |
2301 |
glutes |
1196 |
1196 |
smith machine |
1196 |
6962 |
Hold onto the bar with your hands for stability. |
1196 |
| 1196 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif |
smith one leg floor calf raise |
2300 |
hamstrings |
1196 |
1196 |
smith machine |
1196 |
6962 |
Hold onto the bar with your hands for stability. |
1196 |
| 1196 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif |
smith one leg floor calf raise |
2301 |
glutes |
1196 |
1196 |
smith machine |
1196 |
6963 |
Raise your heels off the ground by extending your ankles, lifting your body up. |
1196 |
| 1196 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif |
smith one leg floor calf raise |
2300 |
hamstrings |
1196 |
1196 |
smith machine |
1196 |
6963 |
Raise your heels off the ground by extending your ankles, lifting your body up. |
1196 |
| 1196 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif |
smith one leg floor calf raise |
2301 |
glutes |
1196 |
1196 |
smith machine |
1196 |
6964 |
Pause at the top of the movement, then slowly lower your heels back down to the starting position. |
1196 |
| 1196 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif |
smith one leg floor calf raise |
2300 |
hamstrings |
1196 |
1196 |
smith machine |
1196 |
6964 |
Pause at the top of the movement, then slowly lower your heels back down to the starting position. |
1196 |
| 1196 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif |
smith one leg floor calf raise |
2301 |
glutes |
1196 |
1196 |
smith machine |
1196 |
6965 |
Repeat for the desired number of repetitions. |
1196 |
| 1196 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith one leg floor calf raise.gif |
smith one leg floor calf raise |
2300 |
hamstrings |
1196 |
1196 |
smith machine |
1196 |
6965 |
Repeat for the desired number of repetitions. |
1196 |
| 1197 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif |
smith rear delt row |
2302 |
trapezius |
1197 |
1197 |
smith machine |
1197 |
6966 |
Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the ground. |
1197 |
| 1197 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif |
smith rear delt row |
2304 |
biceps |
1197 |
1197 |
smith machine |
1197 |
6966 |
Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the ground. |
1197 |
| 1197 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif |
smith rear delt row |
2303 |
rhomboids |
1197 |
1197 |
smith machine |
1197 |
6966 |
Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the ground. |
1197 |
| 1197 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif |
smith rear delt row |
2302 |
trapezius |
1197 |
1197 |
smith machine |
1197 |
6967 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
1197 |
| 1197 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif |
smith rear delt row |
2304 |
biceps |
1197 |
1197 |
smith machine |
1197 |
6967 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
1197 |
| 1197 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif |
smith rear delt row |
2303 |
rhomboids |
1197 |
1197 |
smith machine |
1197 |
6967 |
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart. |
1197 |
| 1197 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif |
smith rear delt row |
2302 |
trapezius |
1197 |
1197 |
smith machine |
1197 |
6968 |
Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together. |
1197 |
| 1197 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif |
smith rear delt row |
2304 |
biceps |
1197 |
1197 |
smith machine |
1197 |
6968 |
Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together. |
1197 |
| 1197 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif |
smith rear delt row |
2303 |
rhomboids |
1197 |
1197 |
smith machine |
1197 |
6968 |
Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together. |
1197 |
| 1197 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif |
smith rear delt row |
2302 |
trapezius |
1197 |
1197 |
smith machine |
1197 |
6969 |
Pause for a moment at the top of the movement, then slowly release the handles back to the starting position. |
1197 |
| 1197 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif |
smith rear delt row |
2304 |
biceps |
1197 |
1197 |
smith machine |
1197 |
6969 |
Pause for a moment at the top of the movement, then slowly release the handles back to the starting position. |
1197 |
| 1197 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif |
smith rear delt row |
2303 |
rhomboids |
1197 |
1197 |
smith machine |
1197 |
6969 |
Pause for a moment at the top of the movement, then slowly release the handles back to the starting position. |
1197 |
| 1197 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif |
smith rear delt row |
2302 |
trapezius |
1197 |
1197 |
smith machine |
1197 |
6970 |
Repeat for the desired number of repetitions. |
1197 |
| 1197 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif |
smith rear delt row |
2304 |
biceps |
1197 |
1197 |
smith machine |
1197 |
6970 |
Repeat for the desired number of repetitions. |
1197 |
| 1197 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith rear delt row.gif |
smith rear delt row |
2303 |
rhomboids |
1197 |
1197 |
smith machine |
1197 |
6970 |
Repeat for the desired number of repetitions. |
1197 |
| 1198 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif |
smith reverse calf raises |
2305 |
hamstrings |
1198 |
1198 |
smith machine |
1198 |
6971 |
Adjust the smith machine bar to a height just below your shoulders. |
1198 |
| 1198 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif |
smith reverse calf raises |
2305 |
hamstrings |
1198 |
1198 |
smith machine |
1198 |
6972 |
Stand facing the bar with your feet hip-width apart and toes pointing forward. |
1198 |
| 1198 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif |
smith reverse calf raises |
2305 |
hamstrings |
1198 |
1198 |
smith machine |
1198 |
6973 |
Place the balls of your feet on the edge of a step or platform, with your heels hanging off. |
1198 |
| 1198 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif |
smith reverse calf raises |
2305 |
hamstrings |
1198 |
1198 |
smith machine |
1198 |
6974 |
Hold onto the bar for support, keeping your back straight and core engaged. |
1198 |
| 1198 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif |
smith reverse calf raises |
2305 |
hamstrings |
1198 |
1198 |
smith machine |
1198 |
6975 |
Raise your heels as high as possible, lifting your body weight onto the balls of your feet. |
1198 |
| 1198 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif |
smith reverse calf raises |
2305 |
hamstrings |
1198 |
1198 |
smith machine |
1198 |
6976 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
1198 |
| 1198 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif |
smith reverse calf raises |
2305 |
hamstrings |
1198 |
1198 |
smith machine |
1198 |
6977 |
Repeat for the desired number of repetitions. |
1198 |
| 1199 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif |
smith reverse calf raises |
2306 |
hamstrings |
1199 |
1199 |
smith machine |
1199 |
6978 |
Adjust the smith machine bar to a height just below your shoulders. |
1199 |
| 1199 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif |
smith reverse calf raises |
2306 |
hamstrings |
1199 |
1199 |
smith machine |
1199 |
6979 |
Stand facing the bar with your feet hip-width apart and toes pointing forward. |
1199 |
| 1199 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif |
smith reverse calf raises |
2306 |
hamstrings |
1199 |
1199 |
smith machine |
1199 |
6980 |
Place the balls of your feet on the edge of a step or platform, with your heels hanging off. |
1199 |
| 1199 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif |
smith reverse calf raises |
2306 |
hamstrings |
1199 |
1199 |
smith machine |
1199 |
6981 |
Hold onto the bar for support. |
1199 |
| 1199 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif |
smith reverse calf raises |
2306 |
hamstrings |
1199 |
1199 |
smith machine |
1199 |
6982 |
Raise your heels as high as possible, lifting your body up onto your toes. |
1199 |
| 1199 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif |
smith reverse calf raises |
2306 |
hamstrings |
1199 |
1199 |
smith machine |
1199 |
6983 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
1199 |
| 1199 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse calf raises.gif |
smith reverse calf raises |
2306 |
hamstrings |
1199 |
1199 |
smith machine |
1199 |
6984 |
Repeat for the desired number of repetitions. |
1199 |
| 1200 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif |
smith reverse grip bent over row |
2307 |
biceps |
1200 |
1200 |
smith machine |
1200 |
6985 |
Set up the smith machine with the bar at hip height. |
1200 |
| 1200 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif |
smith reverse grip bent over row |
2308 |
forearms |
1200 |
1200 |
smith machine |
1200 |
6985 |
Set up the smith machine with the bar at hip height. |
1200 |
| 1200 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif |
smith reverse grip bent over row |
2307 |
biceps |
1200 |
1200 |
smith machine |
1200 |
6986 |
Stand facing the bar with your feet shoulder-width apart. |
1200 |
| 1200 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif |
smith reverse grip bent over row |
2308 |
forearms |
1200 |
1200 |
smith machine |
1200 |
6986 |
Stand facing the bar with your feet shoulder-width apart. |
1200 |
| 1200 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif |
smith reverse grip bent over row |
2307 |
biceps |
1200 |
1200 |
smith machine |
1200 |
6987 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
1200 |
| 1200 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif |
smith reverse grip bent over row |
2308 |
forearms |
1200 |
1200 |
smith machine |
1200 |
6987 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
1200 |
| 1200 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif |
smith reverse grip bent over row |
2307 |
biceps |
1200 |
1200 |
smith machine |
1200 |
6988 |
Grasp the bar with an underhand grip, hands shoulder-width apart. |
1200 |
| 1200 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif |
smith reverse grip bent over row |
2308 |
forearms |
1200 |
1200 |
smith machine |
1200 |
6988 |
Grasp the bar with an underhand grip, hands shoulder-width apart. |
1200 |
| 1200 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif |
smith reverse grip bent over row |
2307 |
biceps |
1200 |
1200 |
smith machine |
1200 |
6989 |
Pull the bar towards your lower chest, squeezing your shoulder blades together. |
1200 |
| 1200 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif |
smith reverse grip bent over row |
2308 |
forearms |
1200 |
1200 |
smith machine |
1200 |
6989 |
Pull the bar towards your lower chest, squeezing your shoulder blades together. |
1200 |
| 1200 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif |
smith reverse grip bent over row |
2307 |
biceps |
1200 |
1200 |
smith machine |
1200 |
6990 |
Pause for a moment at the top, then slowly lower the bar back down to the starting position. |
1200 |
| 1200 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif |
smith reverse grip bent over row |
2308 |
forearms |
1200 |
1200 |
smith machine |
1200 |
6990 |
Pause for a moment at the top, then slowly lower the bar back down to the starting position. |
1200 |
| 1200 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif |
smith reverse grip bent over row |
2307 |
biceps |
1200 |
1200 |
smith machine |
1200 |
6991 |
Repeat for the desired number of repetitions. |
1200 |
| 1200 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse grip bent over row.gif |
smith reverse grip bent over row |
2308 |
forearms |
1200 |
1200 |
smith machine |
1200 |
6991 |
Repeat for the desired number of repetitions. |
1200 |
| 1201 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif |
smith reverse-grip press |
2309 |
triceps |
1201 |
1201 |
smith machine |
1201 |
6992 |
Adjust the height of the smith machine bar to chest level. |
1201 |
| 1201 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif |
smith reverse-grip press |
2310 |
shoulders |
1201 |
1201 |
smith machine |
1201 |
6992 |
Adjust the height of the smith machine bar to chest level. |
1201 |
| 1201 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif |
smith reverse-grip press |
2309 |
triceps |
1201 |
1201 |
smith machine |
1201 |
6993 |
Stand facing the bar with your feet shoulder-width apart. |
1201 |
| 1201 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif |
smith reverse-grip press |
2310 |
shoulders |
1201 |
1201 |
smith machine |
1201 |
6993 |
Stand facing the bar with your feet shoulder-width apart. |
1201 |
| 1201 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif |
smith reverse-grip press |
2309 |
triceps |
1201 |
1201 |
smith machine |
1201 |
6994 |
Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. |
1201 |
| 1201 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif |
smith reverse-grip press |
2310 |
shoulders |
1201 |
1201 |
smith machine |
1201 |
6994 |
Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. |
1201 |
| 1201 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif |
smith reverse-grip press |
2309 |
triceps |
1201 |
1201 |
smith machine |
1201 |
6995 |
Step back and position yourself with a slight bend in your knees. |
1201 |
| 1201 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif |
smith reverse-grip press |
2310 |
shoulders |
1201 |
1201 |
smith machine |
1201 |
6995 |
Step back and position yourself with a slight bend in your knees. |
1201 |
| 1201 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif |
smith reverse-grip press |
2309 |
triceps |
1201 |
1201 |
smith machine |
1201 |
6996 |
Keep your chest up and core engaged throughout the exercise. |
1201 |
| 1201 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif |
smith reverse-grip press |
2310 |
shoulders |
1201 |
1201 |
smith machine |
1201 |
6996 |
Keep your chest up and core engaged throughout the exercise. |
1201 |
| 1201 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif |
smith reverse-grip press |
2309 |
triceps |
1201 |
1201 |
smith machine |
1201 |
6997 |
Lower the bar towards your chest, keeping your elbows tucked in. |
1201 |
| 1201 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif |
smith reverse-grip press |
2310 |
shoulders |
1201 |
1201 |
smith machine |
1201 |
6997 |
Lower the bar towards your chest, keeping your elbows tucked in. |
1201 |
| 1201 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif |
smith reverse-grip press |
2309 |
triceps |
1201 |
1201 |
smith machine |
1201 |
6998 |
Pause for a moment at the bottom, then push the bar back up to the starting position. |
1201 |
| 1201 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif |
smith reverse-grip press |
2310 |
shoulders |
1201 |
1201 |
smith machine |
1201 |
6998 |
Pause for a moment at the bottom, then push the bar back up to the starting position. |
1201 |
| 1201 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif |
smith reverse-grip press |
2309 |
triceps |
1201 |
1201 |
smith machine |
1201 |
6999 |
Repeat for the desired number of repetitions. |
1201 |
| 1201 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith reverse-grip press.gif |
smith reverse-grip press |
2310 |
shoulders |
1201 |
1201 |
smith machine |
1201 |
6999 |
Repeat for the desired number of repetitions. |
1201 |
| 1202 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated one leg calf raise.gif |
smith seated one leg calf raise |
2311 |
hamstrings |
1202 |
1202 |
smith machine |
1202 |
7000 |
Sit on the machine with your back against the pad and your feet on the footrest. |
1202 |
| 1202 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated one leg calf raise.gif |
smith seated one leg calf raise |
2311 |
hamstrings |
1202 |
1202 |
smith machine |
1202 |
7001 |
Place one leg on the footrest and keep the other leg off the footrest. |
1202 |
| 1202 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated one leg calf raise.gif |
smith seated one leg calf raise |
2311 |
hamstrings |
1202 |
1202 |
smith machine |
1202 |
7002 |
Using your calf muscles, raise your heel as high as possible. |
1202 |
| 1202 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated one leg calf raise.gif |
smith seated one leg calf raise |
2311 |
hamstrings |
1202 |
1202 |
smith machine |
1202 |
7003 |
Pause for a moment at the top, then slowly lower your heel back down to the starting position. |
1202 |
| 1202 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated one leg calf raise.gif |
smith seated one leg calf raise |
2311 |
hamstrings |
1202 |
1202 |
smith machine |
1202 |
7004 |
Repeat for the desired number of repetitions, then switch legs and repeat. |
1202 |
| 1203 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif |
smith seated shoulder press |
2312 |
triceps |
1203 |
1203 |
smith machine |
1203 |
7005 |
Adjust the seat height so that the handles are at shoulder level. |
1203 |
| 1203 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif |
smith seated shoulder press |
2313 |
upper back |
1203 |
1203 |
smith machine |
1203 |
7005 |
Adjust the seat height so that the handles are at shoulder level. |
1203 |
| 1203 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif |
smith seated shoulder press |
2312 |
triceps |
1203 |
1203 |
smith machine |
1203 |
7006 |
Sit on the machine with your back against the pad and your feet flat on the floor. |
1203 |
| 1203 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif |
smith seated shoulder press |
2313 |
upper back |
1203 |
1203 |
smith machine |
1203 |
7006 |
Sit on the machine with your back against the pad and your feet flat on the floor. |
1203 |
| 1203 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif |
smith seated shoulder press |
2312 |
triceps |
1203 |
1203 |
smith machine |
1203 |
7007 |
Grasp the handles with an overhand grip and lift them off the supports, extending your arms fully. |
1203 |
| 1203 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif |
smith seated shoulder press |
2313 |
upper back |
1203 |
1203 |
smith machine |
1203 |
7007 |
Grasp the handles with an overhand grip and lift them off the supports, extending your arms fully. |
1203 |
| 1203 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif |
smith seated shoulder press |
2312 |
triceps |
1203 |
1203 |
smith machine |
1203 |
7008 |
Lower the handles down to shoulder level, keeping your elbows slightly bent. |
1203 |
| 1203 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif |
smith seated shoulder press |
2313 |
upper back |
1203 |
1203 |
smith machine |
1203 |
7008 |
Lower the handles down to shoulder level, keeping your elbows slightly bent. |
1203 |
| 1203 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif |
smith seated shoulder press |
2312 |
triceps |
1203 |
1203 |
smith machine |
1203 |
7009 |
Press the handles up overhead until your arms are fully extended. |
1203 |
| 1203 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif |
smith seated shoulder press |
2313 |
upper back |
1203 |
1203 |
smith machine |
1203 |
7009 |
Press the handles up overhead until your arms are fully extended. |
1203 |
| 1203 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif |
smith seated shoulder press |
2312 |
triceps |
1203 |
1203 |
smith machine |
1203 |
7010 |
Pause for a moment at the top, then slowly lower the handles back down to shoulder level. |
1203 |
| 1203 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif |
smith seated shoulder press |
2313 |
upper back |
1203 |
1203 |
smith machine |
1203 |
7010 |
Pause for a moment at the top, then slowly lower the handles back down to shoulder level. |
1203 |
| 1203 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif |
smith seated shoulder press |
2312 |
triceps |
1203 |
1203 |
smith machine |
1203 |
7011 |
Repeat for the desired number of repetitions. |
1203 |
| 1203 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated shoulder press.gif |
smith seated shoulder press |
2313 |
upper back |
1203 |
1203 |
smith machine |
1203 |
7011 |
Repeat for the desired number of repetitions. |
1203 |
| 1204 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif |
smith seated wrist curl |
2314 |
biceps |
1204 |
1204 |
smith machine |
1204 |
7012 |
Sit on a bench in front of a Smith machine with your feet flat on the ground. |
1204 |
| 1204 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif |
smith seated wrist curl |
2315 |
brachialis |
1204 |
1204 |
smith machine |
1204 |
7012 |
Sit on a bench in front of a Smith machine with your feet flat on the ground. |
1204 |
| 1204 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif |
smith seated wrist curl |
2314 |
biceps |
1204 |
1204 |
smith machine |
1204 |
7013 |
Grasp the barbell with an underhand grip, hands shoulder-width apart. |
1204 |
| 1204 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif |
smith seated wrist curl |
2315 |
brachialis |
1204 |
1204 |
smith machine |
1204 |
7013 |
Grasp the barbell with an underhand grip, hands shoulder-width apart. |
1204 |
| 1204 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif |
smith seated wrist curl |
2314 |
biceps |
1204 |
1204 |
smith machine |
1204 |
7014 |
Rest your forearms on your thighs, allowing your wrists to hang off. |
1204 |
| 1204 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif |
smith seated wrist curl |
2315 |
brachialis |
1204 |
1204 |
smith machine |
1204 |
7014 |
Rest your forearms on your thighs, allowing your wrists to hang off. |
1204 |
| 1204 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif |
smith seated wrist curl |
2314 |
biceps |
1204 |
1204 |
smith machine |
1204 |
7015 |
Slowly curl your wrists upward, bringing the barbell towards your forearms. |
1204 |
| 1204 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif |
smith seated wrist curl |
2315 |
brachialis |
1204 |
1204 |
smith machine |
1204 |
7015 |
Slowly curl your wrists upward, bringing the barbell towards your forearms. |
1204 |
| 1204 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif |
smith seated wrist curl |
2314 |
biceps |
1204 |
1204 |
smith machine |
1204 |
7016 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
1204 |
| 1204 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif |
smith seated wrist curl |
2315 |
brachialis |
1204 |
1204 |
smith machine |
1204 |
7016 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
1204 |
| 1204 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif |
smith seated wrist curl |
2314 |
biceps |
1204 |
1204 |
smith machine |
1204 |
7017 |
Repeat for the desired number of repetitions. |
1204 |
| 1204 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith seated wrist curl.gif |
smith seated wrist curl |
2315 |
brachialis |
1204 |
1204 |
smith machine |
1204 |
7017 |
Repeat for the desired number of repetitions. |
1204 |
| 1205 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif |
smith shoulder press |
2317 |
upper back |
1205 |
1205 |
smith machine |
1205 |
7018 |
Adjust the seat height and position yourself on the smith machine with your feet shoulder-width apart. |
1205 |
| 1205 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif |
smith shoulder press |
2316 |
triceps |
1205 |
1205 |
smith machine |
1205 |
7018 |
Adjust the seat height and position yourself on the smith machine with your feet shoulder-width apart. |
1205 |
| 1205 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif |
smith shoulder press |
2317 |
upper back |
1205 |
1205 |
smith machine |
1205 |
7019 |
Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. |
1205 |
| 1205 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif |
smith shoulder press |
2316 |
triceps |
1205 |
1205 |
smith machine |
1205 |
7019 |
Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. |
1205 |
| 1205 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif |
smith shoulder press |
2317 |
upper back |
1205 |
1205 |
smith machine |
1205 |
7020 |
Lift the bar off the rack and position it at shoulder level, with your elbows bent and palms facing forward. |
1205 |
| 1205 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif |
smith shoulder press |
2316 |
triceps |
1205 |
1205 |
smith machine |
1205 |
7020 |
Lift the bar off the rack and position it at shoulder level, with your elbows bent and palms facing forward. |
1205 |
| 1205 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif |
smith shoulder press |
2317 |
upper back |
1205 |
1205 |
smith machine |
1205 |
7021 |
Press the bar upward until your arms are fully extended overhead. |
1205 |
| 1205 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif |
smith shoulder press |
2316 |
triceps |
1205 |
1205 |
smith machine |
1205 |
7021 |
Press the bar upward until your arms are fully extended overhead. |
1205 |
| 1205 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif |
smith shoulder press |
2317 |
upper back |
1205 |
1205 |
smith machine |
1205 |
7022 |
Pause for a moment at the top, then slowly lower the bar back down to shoulder level. |
1205 |
| 1205 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif |
smith shoulder press |
2316 |
triceps |
1205 |
1205 |
smith machine |
1205 |
7022 |
Pause for a moment at the top, then slowly lower the bar back down to shoulder level. |
1205 |
| 1205 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif |
smith shoulder press |
2317 |
upper back |
1205 |
1205 |
smith machine |
1205 |
7023 |
Repeat for the desired number of repetitions. |
1205 |
| 1205 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith shoulder press.gif |
smith shoulder press |
2316 |
triceps |
1205 |
1205 |
smith machine |
1205 |
7023 |
Repeat for the desired number of repetitions. |
1205 |
| 1206 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith shrug.gif |
smith shrug |
2318 |
shoulders |
1206 |
1206 |
smith machine |
1206 |
7024 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
1206 |
| 1206 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith shrug.gif |
smith shrug |
2318 |
shoulders |
1206 |
1206 |
smith machine |
1206 |
7025 |
Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
1206 |
| 1206 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith shrug.gif |
smith shrug |
2318 |
shoulders |
1206 |
1206 |
smith machine |
1206 |
7026 |
Keep your arms straight and your shoulders relaxed. |
1206 |
| 1206 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith shrug.gif |
smith shrug |
2318 |
shoulders |
1206 |
1206 |
smith machine |
1206 |
7027 |
Lift your shoulders up towards your ears, squeezing your traps at the top. |
1206 |
| 1206 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith shrug.gif |
smith shrug |
2318 |
shoulders |
1206 |
1206 |
smith machine |
1206 |
7028 |
Hold for a moment, then slowly lower your shoulders back down to the starting position. |
1206 |
| 1206 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith shrug.gif |
smith shrug |
2318 |
shoulders |
1206 |
1206 |
smith machine |
1206 |
7029 |
Repeat for the desired number of repetitions. |
1206 |
| 1207 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif |
smith single leg split squat |
2319 |
glutes |
1207 |
1207 |
smith machine |
1207 |
7030 |
Stand in front of the smith machine with your feet shoulder-width apart. |
1207 |
| 1207 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif |
smith single leg split squat |
2320 |
hamstrings |
1207 |
1207 |
smith machine |
1207 |
7030 |
Stand in front of the smith machine with your feet shoulder-width apart. |
1207 |
| 1207 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif |
smith single leg split squat |
2319 |
glutes |
1207 |
1207 |
smith machine |
1207 |
7031 |
Place one foot behind you on a bench or step, with your toes pointing forward. |
1207 |
| 1207 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif |
smith single leg split squat |
2320 |
hamstrings |
1207 |
1207 |
smith machine |
1207 |
7031 |
Place one foot behind you on a bench or step, with your toes pointing forward. |
1207 |
| 1207 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif |
smith single leg split squat |
2319 |
glutes |
1207 |
1207 |
smith machine |
1207 |
7032 |
Hold onto the smith machine bar for stability. |
1207 |
| 1207 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif |
smith single leg split squat |
2320 |
hamstrings |
1207 |
1207 |
smith machine |
1207 |
7032 |
Hold onto the smith machine bar for stability. |
1207 |
| 1207 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif |
smith single leg split squat |
2319 |
glutes |
1207 |
1207 |
smith machine |
1207 |
7033 |
Bend your front knee and lower your body down into a lunge position, keeping your back straight. |
1207 |
| 1207 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif |
smith single leg split squat |
2320 |
hamstrings |
1207 |
1207 |
smith machine |
1207 |
7033 |
Bend your front knee and lower your body down into a lunge position, keeping your back straight. |
1207 |
| 1207 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif |
smith single leg split squat |
2319 |
glutes |
1207 |
1207 |
smith machine |
1207 |
7034 |
Pause for a moment at the bottom, then push through your front heel to return to the starting position. |
1207 |
| 1207 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif |
smith single leg split squat |
2320 |
hamstrings |
1207 |
1207 |
smith machine |
1207 |
7034 |
Pause for a moment at the bottom, then push through your front heel to return to the starting position. |
1207 |
| 1207 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif |
smith single leg split squat |
2319 |
glutes |
1207 |
1207 |
smith machine |
1207 |
7035 |
Repeat for the desired number of repetitions, then switch legs. |
1207 |
| 1207 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith single leg split squat.gif |
smith single leg split squat |
2320 |
hamstrings |
1207 |
1207 |
smith machine |
1207 |
7035 |
Repeat for the desired number of repetitions, then switch legs. |
1207 |
| 1208 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif |
smith sprint lunge |
2322 |
hamstrings |
1208 |
1208 |
smith machine |
1208 |
7036 |
Set up the smith machine with the barbell at hip height. |
1208 |
| 1208 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif |
smith sprint lunge |
2323 |
calves |
1208 |
1208 |
smith machine |
1208 |
7036 |
Set up the smith machine with the barbell at hip height. |
1208 |
| 1208 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif |
smith sprint lunge |
2321 |
quadriceps |
1208 |
1208 |
smith machine |
1208 |
7036 |
Set up the smith machine with the barbell at hip height. |
1208 |
| 1208 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif |
smith sprint lunge |
2322 |
hamstrings |
1208 |
1208 |
smith machine |
1208 |
7037 |
Stand facing away from the machine with your feet shoulder-width apart. |
1208 |
| 1208 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif |
smith sprint lunge |
2323 |
calves |
1208 |
1208 |
smith machine |
1208 |
7037 |
Stand facing away from the machine with your feet shoulder-width apart. |
1208 |
| 1208 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif |
smith sprint lunge |
2321 |
quadriceps |
1208 |
1208 |
smith machine |
1208 |
7037 |
Stand facing away from the machine with your feet shoulder-width apart. |
1208 |
| 1208 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif |
smith sprint lunge |
2322 |
hamstrings |
1208 |
1208 |
smith machine |
1208 |
7038 |
Step back with your right foot and place it on the barbell, resting the top of your foot on the bar. |
1208 |
| 1208 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif |
smith sprint lunge |
2323 |
calves |
1208 |
1208 |
smith machine |
1208 |
7038 |
Step back with your right foot and place it on the barbell, resting the top of your foot on the bar. |
1208 |
| 1208 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif |
smith sprint lunge |
2321 |
quadriceps |
1208 |
1208 |
smith machine |
1208 |
7038 |
Step back with your right foot and place it on the barbell, resting the top of your foot on the bar. |
1208 |
| 1208 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif |
smith sprint lunge |
2322 |
hamstrings |
1208 |
1208 |
smith machine |
1208 |
7039 |
Bend your left knee and lower your body into a lunge position, keeping your back straight. |
1208 |
| 1208 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif |
smith sprint lunge |
2323 |
calves |
1208 |
1208 |
smith machine |
1208 |
7039 |
Bend your left knee and lower your body into a lunge position, keeping your back straight. |
1208 |
| 1208 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif |
smith sprint lunge |
2321 |
quadriceps |
1208 |
1208 |
smith machine |
1208 |
7039 |
Bend your left knee and lower your body into a lunge position, keeping your back straight. |
1208 |
| 1208 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif |
smith sprint lunge |
2322 |
hamstrings |
1208 |
1208 |
smith machine |
1208 |
7040 |
Push through your left heel to return to the starting position. |
1208 |
| 1208 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif |
smith sprint lunge |
2323 |
calves |
1208 |
1208 |
smith machine |
1208 |
7040 |
Push through your left heel to return to the starting position. |
1208 |
| 1208 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif |
smith sprint lunge |
2321 |
quadriceps |
1208 |
1208 |
smith machine |
1208 |
7040 |
Push through your left heel to return to the starting position. |
1208 |
| 1208 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif |
smith sprint lunge |
2322 |
hamstrings |
1208 |
1208 |
smith machine |
1208 |
7041 |
Repeat on the other side, stepping back with your left foot. |
1208 |
| 1208 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif |
smith sprint lunge |
2323 |
calves |
1208 |
1208 |
smith machine |
1208 |
7041 |
Repeat on the other side, stepping back with your left foot. |
1208 |
| 1208 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif |
smith sprint lunge |
2321 |
quadriceps |
1208 |
1208 |
smith machine |
1208 |
7041 |
Repeat on the other side, stepping back with your left foot. |
1208 |
| 1208 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif |
smith sprint lunge |
2322 |
hamstrings |
1208 |
1208 |
smith machine |
1208 |
7042 |
Continue alternating sides for the desired number of repetitions. |
1208 |
| 1208 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif |
smith sprint lunge |
2323 |
calves |
1208 |
1208 |
smith machine |
1208 |
7042 |
Continue alternating sides for the desired number of repetitions. |
1208 |
| 1208 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sprint lunge.gif |
smith sprint lunge |
2321 |
quadriceps |
1208 |
1208 |
smith machine |
1208 |
7042 |
Continue alternating sides for the desired number of repetitions. |
1208 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2324 |
quadriceps |
1209 |
1209 |
smith machine |
1209 |
7043 |
Set up the smith machine with the barbell at an appropriate height for your squat. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2326 |
calves |
1209 |
1209 |
smith machine |
1209 |
7043 |
Set up the smith machine with the barbell at an appropriate height for your squat. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2325 |
hamstrings |
1209 |
1209 |
smith machine |
1209 |
7043 |
Set up the smith machine with the barbell at an appropriate height for your squat. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2324 |
quadriceps |
1209 |
1209 |
smith machine |
1209 |
7044 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2326 |
calves |
1209 |
1209 |
smith machine |
1209 |
7044 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2325 |
hamstrings |
1209 |
1209 |
smith machine |
1209 |
7044 |
Stand with your feet shoulder-width apart, toes slightly turned out. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2324 |
quadriceps |
1209 |
1209 |
smith machine |
1209 |
7045 |
Position yourself under the barbell, resting it on your upper traps and shoulders. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2326 |
calves |
1209 |
1209 |
smith machine |
1209 |
7045 |
Position yourself under the barbell, resting it on your upper traps and shoulders. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2325 |
hamstrings |
1209 |
1209 |
smith machine |
1209 |
7045 |
Position yourself under the barbell, resting it on your upper traps and shoulders. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2324 |
quadriceps |
1209 |
1209 |
smith machine |
1209 |
7046 |
Grip the barbell with a wide grip, slightly wider than shoulder-width apart. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2326 |
calves |
1209 |
1209 |
smith machine |
1209 |
7046 |
Grip the barbell with a wide grip, slightly wider than shoulder-width apart. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2325 |
hamstrings |
1209 |
1209 |
smith machine |
1209 |
7046 |
Grip the barbell with a wide grip, slightly wider than shoulder-width apart. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2324 |
quadriceps |
1209 |
1209 |
smith machine |
1209 |
7047 |
Engage your core and unrack the barbell, stepping back to clear the rack. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2326 |
calves |
1209 |
1209 |
smith machine |
1209 |
7047 |
Engage your core and unrack the barbell, stepping back to clear the rack. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2325 |
hamstrings |
1209 |
1209 |
smith machine |
1209 |
7047 |
Engage your core and unrack the barbell, stepping back to clear the rack. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2324 |
quadriceps |
1209 |
1209 |
smith machine |
1209 |
7048 |
Keeping your chest up and back straight, initiate the squat by bending at the hips and knees. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2326 |
calves |
1209 |
1209 |
smith machine |
1209 |
7048 |
Keeping your chest up and back straight, initiate the squat by bending at the hips and knees. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2325 |
hamstrings |
1209 |
1209 |
smith machine |
1209 |
7048 |
Keeping your chest up and back straight, initiate the squat by bending at the hips and knees. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2324 |
quadriceps |
1209 |
1209 |
smith machine |
1209 |
7049 |
Lower your body until your thighs are parallel to the ground or slightly below. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2326 |
calves |
1209 |
1209 |
smith machine |
1209 |
7049 |
Lower your body until your thighs are parallel to the ground or slightly below. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2325 |
hamstrings |
1209 |
1209 |
smith machine |
1209 |
7049 |
Lower your body until your thighs are parallel to the ground or slightly below. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2324 |
quadriceps |
1209 |
1209 |
smith machine |
1209 |
7050 |
Pause for a moment at the bottom, then drive through your heels to return to the starting position. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2326 |
calves |
1209 |
1209 |
smith machine |
1209 |
7050 |
Pause for a moment at the bottom, then drive through your heels to return to the starting position. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2325 |
hamstrings |
1209 |
1209 |
smith machine |
1209 |
7050 |
Pause for a moment at the bottom, then drive through your heels to return to the starting position. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2324 |
quadriceps |
1209 |
1209 |
smith machine |
1209 |
7051 |
Repeat for the desired number of repetitions. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2326 |
calves |
1209 |
1209 |
smith machine |
1209 |
7051 |
Repeat for the desired number of repetitions. |
1209 |
| 1209 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith squat.gif |
smith squat |
2325 |
hamstrings |
1209 |
1209 |
smith machine |
1209 |
7051 |
Repeat for the desired number of repetitions. |
1209 |
| 1210 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif |
smith standing back wrist curl |
2327 |
biceps |
1210 |
1210 |
smith machine |
1210 |
7052 |
Stand facing the smith machine with your feet shoulder-width apart. |
1210 |
| 1210 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif |
smith standing back wrist curl |
2328 |
triceps |
1210 |
1210 |
smith machine |
1210 |
7052 |
Stand facing the smith machine with your feet shoulder-width apart. |
1210 |
| 1210 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif |
smith standing back wrist curl |
2327 |
biceps |
1210 |
1210 |
smith machine |
1210 |
7053 |
Grasp the barbell with an overhand grip, hands shoulder-width apart. |
1210 |
| 1210 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif |
smith standing back wrist curl |
2328 |
triceps |
1210 |
1210 |
smith machine |
1210 |
7053 |
Grasp the barbell with an overhand grip, hands shoulder-width apart. |
1210 |
| 1210 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif |
smith standing back wrist curl |
2327 |
biceps |
1210 |
1210 |
smith machine |
1210 |
7054 |
Keep your back straight and your elbows close to your body. |
1210 |
| 1210 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif |
smith standing back wrist curl |
2328 |
triceps |
1210 |
1210 |
smith machine |
1210 |
7054 |
Keep your back straight and your elbows close to your body. |
1210 |
| 1210 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif |
smith standing back wrist curl |
2327 |
biceps |
1210 |
1210 |
smith machine |
1210 |
7055 |
Slowly curl your wrists upwards, bringing the barbell towards your body. |
1210 |
| 1210 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif |
smith standing back wrist curl |
2328 |
triceps |
1210 |
1210 |
smith machine |
1210 |
7055 |
Slowly curl your wrists upwards, bringing the barbell towards your body. |
1210 |
| 1210 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif |
smith standing back wrist curl |
2327 |
biceps |
1210 |
1210 |
smith machine |
1210 |
7056 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
1210 |
| 1210 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif |
smith standing back wrist curl |
2328 |
triceps |
1210 |
1210 |
smith machine |
1210 |
7056 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
1210 |
| 1210 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif |
smith standing back wrist curl |
2327 |
biceps |
1210 |
1210 |
smith machine |
1210 |
7057 |
Repeat for the desired number of repetitions. |
1210 |
| 1210 |
lower arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing back wrist curl.gif |
smith standing back wrist curl |
2328 |
triceps |
1210 |
1210 |
smith machine |
1210 |
7057 |
Repeat for the desired number of repetitions. |
1210 |
| 1211 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif |
smith standing behind head military press |
2329 |
triceps |
1211 |
1211 |
smith machine |
1211 |
7058 |
Adjust the seat height of the smith machine so that the bar is at shoulder level. |
1211 |
| 1211 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif |
smith standing behind head military press |
2330 |
upper back |
1211 |
1211 |
smith machine |
1211 |
7058 |
Adjust the seat height of the smith machine so that the bar is at shoulder level. |
1211 |
| 1211 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif |
smith standing behind head military press |
2329 |
triceps |
1211 |
1211 |
smith machine |
1211 |
7059 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
1211 |
| 1211 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif |
smith standing behind head military press |
2330 |
upper back |
1211 |
1211 |
smith machine |
1211 |
7059 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
1211 |
| 1211 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif |
smith standing behind head military press |
2329 |
triceps |
1211 |
1211 |
smith machine |
1211 |
7060 |
Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. |
1211 |
| 1211 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif |
smith standing behind head military press |
2330 |
upper back |
1211 |
1211 |
smith machine |
1211 |
7060 |
Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. |
1211 |
| 1211 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif |
smith standing behind head military press |
2329 |
triceps |
1211 |
1211 |
smith machine |
1211 |
7061 |
Lift the bar off the rack and step back, maintaining a stable stance. |
1211 |
| 1211 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif |
smith standing behind head military press |
2330 |
upper back |
1211 |
1211 |
smith machine |
1211 |
7061 |
Lift the bar off the rack and step back, maintaining a stable stance. |
1211 |
| 1211 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif |
smith standing behind head military press |
2329 |
triceps |
1211 |
1211 |
smith machine |
1211 |
7062 |
Position the bar behind your head, resting on your upper traps. |
1211 |
| 1211 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif |
smith standing behind head military press |
2330 |
upper back |
1211 |
1211 |
smith machine |
1211 |
7062 |
Position the bar behind your head, resting on your upper traps. |
1211 |
| 1211 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif |
smith standing behind head military press |
2329 |
triceps |
1211 |
1211 |
smith machine |
1211 |
7063 |
Keep your core engaged and your chest lifted throughout the exercise. |
1211 |
| 1211 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif |
smith standing behind head military press |
2330 |
upper back |
1211 |
1211 |
smith machine |
1211 |
7063 |
Keep your core engaged and your chest lifted throughout the exercise. |
1211 |
| 1211 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif |
smith standing behind head military press |
2329 |
triceps |
1211 |
1211 |
smith machine |
1211 |
7064 |
Press the bar overhead by extending your arms, fully straightening them. |
1211 |
| 1211 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif |
smith standing behind head military press |
2330 |
upper back |
1211 |
1211 |
smith machine |
1211 |
7064 |
Press the bar overhead by extending your arms, fully straightening them. |
1211 |
| 1211 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif |
smith standing behind head military press |
2329 |
triceps |
1211 |
1211 |
smith machine |
1211 |
7065 |
Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position. |
1211 |
| 1211 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif |
smith standing behind head military press |
2330 |
upper back |
1211 |
1211 |
smith machine |
1211 |
7065 |
Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position. |
1211 |
| 1211 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif |
smith standing behind head military press |
2329 |
triceps |
1211 |
1211 |
smith machine |
1211 |
7066 |
Repeat for the desired number of repetitions. |
1211 |
| 1211 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing behind head military press.gif |
smith standing behind head military press |
2330 |
upper back |
1211 |
1211 |
smith machine |
1211 |
7066 |
Repeat for the desired number of repetitions. |
1211 |
| 1212 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif |
smith standing leg calf raise |
2331 |
hamstrings |
1212 |
1212 |
smith machine |
1212 |
7067 |
Adjust the smith machine bar to a height that allows you to stand with your feet flat on the ground and your shoulders under the bar. |
1212 |
| 1212 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif |
smith standing leg calf raise |
2332 |
glutes |
1212 |
1212 |
smith machine |
1212 |
7067 |
Adjust the smith machine bar to a height that allows you to stand with your feet flat on the ground and your shoulders under the bar. |
1212 |
| 1212 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif |
smith standing leg calf raise |
2331 |
hamstrings |
1212 |
1212 |
smith machine |
1212 |
7068 |
Position yourself under the bar with your feet shoulder-width apart and your toes pointing forward. |
1212 |
| 1212 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif |
smith standing leg calf raise |
2332 |
glutes |
1212 |
1212 |
smith machine |
1212 |
7068 |
Position yourself under the bar with your feet shoulder-width apart and your toes pointing forward. |
1212 |
| 1212 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif |
smith standing leg calf raise |
2331 |
hamstrings |
1212 |
1212 |
smith machine |
1212 |
7069 |
Place your hands on the bar for stability. |
1212 |
| 1212 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif |
smith standing leg calf raise |
2332 |
glutes |
1212 |
1212 |
smith machine |
1212 |
7069 |
Place your hands on the bar for stability. |
1212 |
| 1212 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif |
smith standing leg calf raise |
2331 |
hamstrings |
1212 |
1212 |
smith machine |
1212 |
7070 |
Engage your calves and slowly raise your heels off the ground, lifting your body up onto your toes. |
1212 |
| 1212 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif |
smith standing leg calf raise |
2332 |
glutes |
1212 |
1212 |
smith machine |
1212 |
7070 |
Engage your calves and slowly raise your heels off the ground, lifting your body up onto your toes. |
1212 |
| 1212 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif |
smith standing leg calf raise |
2331 |
hamstrings |
1212 |
1212 |
smith machine |
1212 |
7071 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
1212 |
| 1212 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif |
smith standing leg calf raise |
2332 |
glutes |
1212 |
1212 |
smith machine |
1212 |
7071 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
1212 |
| 1212 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif |
smith standing leg calf raise |
2331 |
hamstrings |
1212 |
1212 |
smith machine |
1212 |
7072 |
Repeat for the desired number of repetitions. |
1212 |
| 1212 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing leg calf raise.gif |
smith standing leg calf raise |
2332 |
glutes |
1212 |
1212 |
smith machine |
1212 |
7072 |
Repeat for the desired number of repetitions. |
1212 |
| 1213 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif |
smith standing military press |
2333 |
triceps |
1213 |
1213 |
smith machine |
1213 |
7073 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
1213 |
| 1213 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif |
smith standing military press |
2334 |
upper back |
1213 |
1213 |
smith machine |
1213 |
7073 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
1213 |
| 1213 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif |
smith standing military press |
2333 |
triceps |
1213 |
1213 |
smith machine |
1213 |
7074 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
1213 |
| 1213 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif |
smith standing military press |
2334 |
upper back |
1213 |
1213 |
smith machine |
1213 |
7074 |
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. |
1213 |
| 1213 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif |
smith standing military press |
2333 |
triceps |
1213 |
1213 |
smith machine |
1213 |
7075 |
Lift the barbell off the rack and bring it down to shoulder level, with your palms facing forward. |
1213 |
| 1213 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif |
smith standing military press |
2334 |
upper back |
1213 |
1213 |
smith machine |
1213 |
7075 |
Lift the barbell off the rack and bring it down to shoulder level, with your palms facing forward. |
1213 |
| 1213 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif |
smith standing military press |
2333 |
triceps |
1213 |
1213 |
smith machine |
1213 |
7076 |
Press the barbell upward until your arms are fully extended overhead. |
1213 |
| 1213 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif |
smith standing military press |
2334 |
upper back |
1213 |
1213 |
smith machine |
1213 |
7076 |
Press the barbell upward until your arms are fully extended overhead. |
1213 |
| 1213 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif |
smith standing military press |
2333 |
triceps |
1213 |
1213 |
smith machine |
1213 |
7077 |
Pause for a moment at the top, then slowly lower the barbell back down to shoulder level. |
1213 |
| 1213 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif |
smith standing military press |
2334 |
upper back |
1213 |
1213 |
smith machine |
1213 |
7077 |
Pause for a moment at the top, then slowly lower the barbell back down to shoulder level. |
1213 |
| 1213 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif |
smith standing military press |
2333 |
triceps |
1213 |
1213 |
smith machine |
1213 |
7078 |
Repeat for the desired number of repetitions. |
1213 |
| 1213 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith standing military press.gif |
smith standing military press |
2334 |
upper back |
1213 |
1213 |
smith machine |
1213 |
7078 |
Repeat for the desired number of repetitions. |
1213 |
| 1214 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif |
smith sumo squat |
2335 |
quadriceps |
1214 |
1214 |
smith machine |
1214 |
7079 |
Set up the smith machine with the barbell at hip height. |
1214 |
| 1214 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif |
smith sumo squat |
2336 |
hamstrings |
1214 |
1214 |
smith machine |
1214 |
7079 |
Set up the smith machine with the barbell at hip height. |
1214 |
| 1214 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif |
smith sumo squat |
2337 |
calves |
1214 |
1214 |
smith machine |
1214 |
7079 |
Set up the smith machine with the barbell at hip height. |
1214 |
| 1214 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif |
smith sumo squat |
2335 |
quadriceps |
1214 |
1214 |
smith machine |
1214 |
7080 |
Stand with your feet wider than shoulder-width apart, toes pointing outwards. |
1214 |
| 1214 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif |
smith sumo squat |
2336 |
hamstrings |
1214 |
1214 |
smith machine |
1214 |
7080 |
Stand with your feet wider than shoulder-width apart, toes pointing outwards. |
1214 |
| 1214 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif |
smith sumo squat |
2337 |
calves |
1214 |
1214 |
smith machine |
1214 |
7080 |
Stand with your feet wider than shoulder-width apart, toes pointing outwards. |
1214 |
| 1214 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif |
smith sumo squat |
2335 |
quadriceps |
1214 |
1214 |
smith machine |
1214 |
7081 |
Position yourself under the barbell, resting it on your upper back and shoulders. |
1214 |
| 1214 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif |
smith sumo squat |
2336 |
hamstrings |
1214 |
1214 |
smith machine |
1214 |
7081 |
Position yourself under the barbell, resting it on your upper back and shoulders. |
1214 |
| 1214 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif |
smith sumo squat |
2337 |
calves |
1214 |
1214 |
smith machine |
1214 |
7081 |
Position yourself under the barbell, resting it on your upper back and shoulders. |
1214 |
| 1214 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif |
smith sumo squat |
2335 |
quadriceps |
1214 |
1214 |
smith machine |
1214 |
7082 |
Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. |
1214 |
| 1214 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif |
smith sumo squat |
2336 |
hamstrings |
1214 |
1214 |
smith machine |
1214 |
7082 |
Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. |
1214 |
| 1214 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif |
smith sumo squat |
2337 |
calves |
1214 |
1214 |
smith machine |
1214 |
7082 |
Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees. |
1214 |
| 1214 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif |
smith sumo squat |
2335 |
quadriceps |
1214 |
1214 |
smith machine |
1214 |
7083 |
Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go. |
1214 |
| 1214 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif |
smith sumo squat |
2336 |
hamstrings |
1214 |
1214 |
smith machine |
1214 |
7083 |
Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go. |
1214 |
| 1214 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif |
smith sumo squat |
2337 |
calves |
1214 |
1214 |
smith machine |
1214 |
7083 |
Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go. |
1214 |
| 1214 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif |
smith sumo squat |
2335 |
quadriceps |
1214 |
1214 |
smith machine |
1214 |
7084 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
1214 |
| 1214 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif |
smith sumo squat |
2336 |
hamstrings |
1214 |
1214 |
smith machine |
1214 |
7084 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
1214 |
| 1214 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif |
smith sumo squat |
2337 |
calves |
1214 |
1214 |
smith machine |
1214 |
7084 |
Pause for a moment at the bottom, then push through your heels to return to the starting position. |
1214 |
| 1214 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif |
smith sumo squat |
2335 |
quadriceps |
1214 |
1214 |
smith machine |
1214 |
7085 |
Repeat for the desired number of repetitions. |
1214 |
| 1214 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif |
smith sumo squat |
2336 |
hamstrings |
1214 |
1214 |
smith machine |
1214 |
7085 |
Repeat for the desired number of repetitions. |
1214 |
| 1214 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith sumo squat.gif |
smith sumo squat |
2337 |
calves |
1214 |
1214 |
smith machine |
1214 |
7085 |
Repeat for the desired number of repetitions. |
1214 |
| 1215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif |
smith toe raise |
2338 |
ankles |
1215 |
1215 |
smith machine |
1215 |
7086 |
Adjust the smith machine bar to a height that allows you to comfortably stand with your feet flat on the ground. |
1215 |
| 1215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif |
smith toe raise |
2339 |
shins |
1215 |
1215 |
smith machine |
1215 |
7086 |
Adjust the smith machine bar to a height that allows you to comfortably stand with your feet flat on the ground. |
1215 |
| 1215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif |
smith toe raise |
2338 |
ankles |
1215 |
1215 |
smith machine |
1215 |
7087 |
Position yourself under the bar with your shoulders directly below it and your feet shoulder-width apart. |
1215 |
| 1215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif |
smith toe raise |
2339 |
shins |
1215 |
1215 |
smith machine |
1215 |
7087 |
Position yourself under the bar with your shoulders directly below it and your feet shoulder-width apart. |
1215 |
| 1215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif |
smith toe raise |
2338 |
ankles |
1215 |
1215 |
smith machine |
1215 |
7088 |
Place the balls of your feet on a raised platform or weight plates, with your heels hanging off the edge. |
1215 |
| 1215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif |
smith toe raise |
2339 |
shins |
1215 |
1215 |
smith machine |
1215 |
7088 |
Place the balls of your feet on a raised platform or weight plates, with your heels hanging off the edge. |
1215 |
| 1215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif |
smith toe raise |
2338 |
ankles |
1215 |
1215 |
smith machine |
1215 |
7089 |
Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. |
1215 |
| 1215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif |
smith toe raise |
2339 |
shins |
1215 |
1215 |
smith machine |
1215 |
7089 |
Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. |
1215 |
| 1215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif |
smith toe raise |
2338 |
ankles |
1215 |
1215 |
smith machine |
1215 |
7090 |
Engage your core and keep your back straight throughout the exercise. |
1215 |
| 1215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif |
smith toe raise |
2339 |
shins |
1215 |
1215 |
smith machine |
1215 |
7090 |
Engage your core and keep your back straight throughout the exercise. |
1215 |
| 1215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif |
smith toe raise |
2338 |
ankles |
1215 |
1215 |
smith machine |
1215 |
7091 |
Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet. |
1215 |
| 1215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif |
smith toe raise |
2339 |
shins |
1215 |
1215 |
smith machine |
1215 |
7091 |
Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet. |
1215 |
| 1215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif |
smith toe raise |
2338 |
ankles |
1215 |
1215 |
smith machine |
1215 |
7092 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
1215 |
| 1215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif |
smith toe raise |
2339 |
shins |
1215 |
1215 |
smith machine |
1215 |
7092 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
1215 |
| 1215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif |
smith toe raise |
2338 |
ankles |
1215 |
1215 |
smith machine |
1215 |
7093 |
Repeat for the desired number of repetitions. |
1215 |
| 1215 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith toe raise.gif |
smith toe raise |
2339 |
shins |
1215 |
1215 |
smith machine |
1215 |
7093 |
Repeat for the desired number of repetitions. |
1215 |
| 1216 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif |
smith upright row |
2340 |
traps |
1216 |
1216 |
smith machine |
1216 |
7094 |
Stand with your feet shoulder-width apart, facing the smith machine. |
1216 |
| 1216 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif |
smith upright row |
2341 |
biceps |
1216 |
1216 |
smith machine |
1216 |
7094 |
Stand with your feet shoulder-width apart, facing the smith machine. |
1216 |
| 1216 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif |
smith upright row |
2340 |
traps |
1216 |
1216 |
smith machine |
1216 |
7095 |
Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
1216 |
| 1216 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif |
smith upright row |
2341 |
biceps |
1216 |
1216 |
smith machine |
1216 |
7095 |
Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. |
1216 |
| 1216 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif |
smith upright row |
2340 |
traps |
1216 |
1216 |
smith machine |
1216 |
7096 |
Keep your back straight and your core engaged. |
1216 |
| 1216 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif |
smith upright row |
2341 |
biceps |
1216 |
1216 |
smith machine |
1216 |
7096 |
Keep your back straight and your core engaged. |
1216 |
| 1216 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif |
smith upright row |
2340 |
traps |
1216 |
1216 |
smith machine |
1216 |
7097 |
Pull the barbell up towards your chin, leading with your elbows. |
1216 |
| 1216 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif |
smith upright row |
2341 |
biceps |
1216 |
1216 |
smith machine |
1216 |
7097 |
Pull the barbell up towards your chin, leading with your elbows. |
1216 |
| 1216 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif |
smith upright row |
2340 |
traps |
1216 |
1216 |
smith machine |
1216 |
7098 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
1216 |
| 1216 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif |
smith upright row |
2341 |
biceps |
1216 |
1216 |
smith machine |
1216 |
7098 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
1216 |
| 1216 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif |
smith upright row |
2340 |
traps |
1216 |
1216 |
smith machine |
1216 |
7099 |
Repeat for the desired number of repetitions. |
1216 |
| 1216 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith upright row.gif |
smith upright row |
2341 |
biceps |
1216 |
1216 |
smith machine |
1216 |
7099 |
Repeat for the desired number of repetitions. |
1216 |
| 1217 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif |
smith wide grip bench press |
2342 |
triceps |
1217 |
1217 |
smith machine |
1217 |
7100 |
Adjust the bench to a comfortable position on the smith machine. |
1217 |
| 1217 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif |
smith wide grip bench press |
2343 |
shoulders |
1217 |
1217 |
smith machine |
1217 |
7100 |
Adjust the bench to a comfortable position on the smith machine. |
1217 |
| 1217 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif |
smith wide grip bench press |
2342 |
triceps |
1217 |
1217 |
smith machine |
1217 |
7101 |
Lie down on the bench with your feet flat on the ground. |
1217 |
| 1217 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif |
smith wide grip bench press |
2343 |
shoulders |
1217 |
1217 |
smith machine |
1217 |
7101 |
Lie down on the bench with your feet flat on the ground. |
1217 |
| 1217 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif |
smith wide grip bench press |
2342 |
triceps |
1217 |
1217 |
smith machine |
1217 |
7102 |
Grasp the barbell with a wide grip, slightly wider than shoulder-width apart. |
1217 |
| 1217 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif |
smith wide grip bench press |
2343 |
shoulders |
1217 |
1217 |
smith machine |
1217 |
7102 |
Grasp the barbell with a wide grip, slightly wider than shoulder-width apart. |
1217 |
| 1217 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif |
smith wide grip bench press |
2342 |
triceps |
1217 |
1217 |
smith machine |
1217 |
7103 |
Unrack the barbell and lower it slowly towards your chest, keeping your elbows out to the sides. |
1217 |
| 1217 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif |
smith wide grip bench press |
2343 |
shoulders |
1217 |
1217 |
smith machine |
1217 |
7103 |
Unrack the barbell and lower it slowly towards your chest, keeping your elbows out to the sides. |
1217 |
| 1217 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif |
smith wide grip bench press |
2342 |
triceps |
1217 |
1217 |
smith machine |
1217 |
7104 |
Pause for a moment when the barbell touches your chest. |
1217 |
| 1217 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif |
smith wide grip bench press |
2343 |
shoulders |
1217 |
1217 |
smith machine |
1217 |
7104 |
Pause for a moment when the barbell touches your chest. |
1217 |
| 1217 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif |
smith wide grip bench press |
2342 |
triceps |
1217 |
1217 |
smith machine |
1217 |
7105 |
Push the barbell back up to the starting position, fully extending your arms. |
1217 |
| 1217 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif |
smith wide grip bench press |
2343 |
shoulders |
1217 |
1217 |
smith machine |
1217 |
7105 |
Push the barbell back up to the starting position, fully extending your arms. |
1217 |
| 1217 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif |
smith wide grip bench press |
2342 |
triceps |
1217 |
1217 |
smith machine |
1217 |
7106 |
Repeat for the desired number of repetitions. |
1217 |
| 1217 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip bench press.gif |
smith wide grip bench press |
2343 |
shoulders |
1217 |
1217 |
smith machine |
1217 |
7106 |
Repeat for the desired number of repetitions. |
1217 |
| 1218 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif |
smith wide grip decline bench press |
2344 |
triceps |
1218 |
1218 |
smith machine |
1218 |
7107 |
Adjust the decline bench to the desired angle. |
1218 |
| 1218 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif |
smith wide grip decline bench press |
2345 |
shoulders |
1218 |
1218 |
smith machine |
1218 |
7107 |
Adjust the decline bench to the desired angle. |
1218 |
| 1218 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif |
smith wide grip decline bench press |
2344 |
triceps |
1218 |
1218 |
smith machine |
1218 |
7108 |
Lie down on the bench with your feet secured under the foot pads. |
1218 |
| 1218 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif |
smith wide grip decline bench press |
2345 |
shoulders |
1218 |
1218 |
smith machine |
1218 |
7108 |
Lie down on the bench with your feet secured under the foot pads. |
1218 |
| 1218 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif |
smith wide grip decline bench press |
2344 |
triceps |
1218 |
1218 |
smith machine |
1218 |
7109 |
Grasp the barbell with a wide grip, slightly wider than shoulder-width apart. |
1218 |
| 1218 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif |
smith wide grip decline bench press |
2345 |
shoulders |
1218 |
1218 |
smith machine |
1218 |
7109 |
Grasp the barbell with a wide grip, slightly wider than shoulder-width apart. |
1218 |
| 1218 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif |
smith wide grip decline bench press |
2344 |
triceps |
1218 |
1218 |
smith machine |
1218 |
7110 |
Unrack the barbell and lower it slowly towards your chest, keeping your elbows pointed outwards. |
1218 |
| 1218 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif |
smith wide grip decline bench press |
2345 |
shoulders |
1218 |
1218 |
smith machine |
1218 |
7110 |
Unrack the barbell and lower it slowly towards your chest, keeping your elbows pointed outwards. |
1218 |
| 1218 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif |
smith wide grip decline bench press |
2344 |
triceps |
1218 |
1218 |
smith machine |
1218 |
7111 |
Pause for a moment when the barbell touches your chest. |
1218 |
| 1218 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif |
smith wide grip decline bench press |
2345 |
shoulders |
1218 |
1218 |
smith machine |
1218 |
7111 |
Pause for a moment when the barbell touches your chest. |
1218 |
| 1218 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif |
smith wide grip decline bench press |
2344 |
triceps |
1218 |
1218 |
smith machine |
1218 |
7112 |
Push the barbell back up to the starting position, fully extending your arms. |
1218 |
| 1218 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif |
smith wide grip decline bench press |
2345 |
shoulders |
1218 |
1218 |
smith machine |
1218 |
7112 |
Push the barbell back up to the starting position, fully extending your arms. |
1218 |
| 1218 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif |
smith wide grip decline bench press |
2344 |
triceps |
1218 |
1218 |
smith machine |
1218 |
7113 |
Repeat for the desired number of repetitions. |
1218 |
| 1218 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\smith wide grip decline bench press.gif |
smith wide grip decline bench press |
2345 |
shoulders |
1218 |
1218 |
smith machine |
1218 |
7113 |
Repeat for the desired number of repetitions. |
1218 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2347 |
glutes |
1219 |
1219 |
barbell |
1219 |
7114 |
Stand with your feet shoulder-width apart and the barbell on the ground in front of you. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2348 |
calves |
1219 |
1219 |
barbell |
1219 |
7114 |
Stand with your feet shoulder-width apart and the barbell on the ground in front of you. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2346 |
hamstrings |
1219 |
1219 |
barbell |
1219 |
7114 |
Stand with your feet shoulder-width apart and the barbell on the ground in front of you. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2347 |
glutes |
1219 |
1219 |
barbell |
1219 |
7115 |
Bend your knees and hinge at the hips to lower into a squat position, gripping the barbell with an overhand grip. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2348 |
calves |
1219 |
1219 |
barbell |
1219 |
7115 |
Bend your knees and hinge at the hips to lower into a squat position, gripping the barbell with an overhand grip. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2346 |
hamstrings |
1219 |
1219 |
barbell |
1219 |
7115 |
Bend your knees and hinge at the hips to lower into a squat position, gripping the barbell with an overhand grip. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2347 |
glutes |
1219 |
1219 |
barbell |
1219 |
7116 |
Keep your back straight and chest up as you drive through your heels to lift the barbell off the ground, extending your hips and knees. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2348 |
calves |
1219 |
1219 |
barbell |
1219 |
7116 |
Keep your back straight and chest up as you drive through your heels to lift the barbell off the ground, extending your hips and knees. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2346 |
hamstrings |
1219 |
1219 |
barbell |
1219 |
7116 |
Keep your back straight and chest up as you drive through your heels to lift the barbell off the ground, extending your hips and knees. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2347 |
glutes |
1219 |
1219 |
barbell |
1219 |
7117 |
As the barbell reaches hip level, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2348 |
calves |
1219 |
1219 |
barbell |
1219 |
7117 |
As the barbell reaches hip level, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2346 |
hamstrings |
1219 |
1219 |
barbell |
1219 |
7117 |
As the barbell reaches hip level, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2347 |
glutes |
1219 |
1219 |
barbell |
1219 |
7118 |
As the barbell reaches its highest point, quickly drop underneath it, pulling yourself into a deep squat position. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2348 |
calves |
1219 |
1219 |
barbell |
1219 |
7118 |
As the barbell reaches its highest point, quickly drop underneath it, pulling yourself into a deep squat position. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2346 |
hamstrings |
1219 |
1219 |
barbell |
1219 |
7118 |
As the barbell reaches its highest point, quickly drop underneath it, pulling yourself into a deep squat position. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2347 |
glutes |
1219 |
1219 |
barbell |
1219 |
7119 |
Catch the barbell overhead with your arms fully extended and your knees bent. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2348 |
calves |
1219 |
1219 |
barbell |
1219 |
7119 |
Catch the barbell overhead with your arms fully extended and your knees bent. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2346 |
hamstrings |
1219 |
1219 |
barbell |
1219 |
7119 |
Catch the barbell overhead with your arms fully extended and your knees bent. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2347 |
glutes |
1219 |
1219 |
barbell |
1219 |
7120 |
Stand up by extending your hips and knees, keeping the barbell overhead. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2348 |
calves |
1219 |
1219 |
barbell |
1219 |
7120 |
Stand up by extending your hips and knees, keeping the barbell overhead. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2346 |
hamstrings |
1219 |
1219 |
barbell |
1219 |
7120 |
Stand up by extending your hips and knees, keeping the barbell overhead. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2347 |
glutes |
1219 |
1219 |
barbell |
1219 |
7121 |
Lower the barbell back down to the starting position by reversing the movement. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2348 |
calves |
1219 |
1219 |
barbell |
1219 |
7121 |
Lower the barbell back down to the starting position by reversing the movement. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2346 |
hamstrings |
1219 |
1219 |
barbell |
1219 |
7121 |
Lower the barbell back down to the starting position by reversing the movement. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2347 |
glutes |
1219 |
1219 |
barbell |
1219 |
7122 |
Repeat for the desired number of repetitions. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2348 |
calves |
1219 |
1219 |
barbell |
1219 |
7122 |
Repeat for the desired number of repetitions. |
1219 |
| 1219 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\snatch pull.gif |
snatch pull |
2346 |
hamstrings |
1219 |
1219 |
barbell |
1219 |
7122 |
Repeat for the desired number of repetitions. |
1219 |
| 1220 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spell caster.gif |
spell caster |
2349 |
obliques |
1220 |
1220 |
dumbbell |
1220 |
7123 |
Stand with your feet shoulder-width apart and hold a dumbbell in one hand. |
1220 |
| 1220 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spell caster.gif |
spell caster |
2350 |
lower back |
1220 |
1220 |
dumbbell |
1220 |
7123 |
Stand with your feet shoulder-width apart and hold a dumbbell in one hand. |
1220 |
| 1220 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spell caster.gif |
spell caster |
2349 |
obliques |
1220 |
1220 |
dumbbell |
1220 |
7124 |
Bend your knees slightly and hinge forward at the waist, keeping your back straight. |
1220 |
| 1220 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spell caster.gif |
spell caster |
2350 |
lower back |
1220 |
1220 |
dumbbell |
1220 |
7124 |
Bend your knees slightly and hinge forward at the waist, keeping your back straight. |
1220 |
| 1220 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spell caster.gif |
spell caster |
2349 |
obliques |
1220 |
1220 |
dumbbell |
1220 |
7125 |
Extend your arm with the dumbbell towards the opposite foot, rotating your torso as you do so. |
1220 |
| 1220 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spell caster.gif |
spell caster |
2350 |
lower back |
1220 |
1220 |
dumbbell |
1220 |
7125 |
Extend your arm with the dumbbell towards the opposite foot, rotating your torso as you do so. |
1220 |
| 1220 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spell caster.gif |
spell caster |
2349 |
obliques |
1220 |
1220 |
dumbbell |
1220 |
7126 |
Return to the starting position and repeat on the other side. |
1220 |
| 1220 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spell caster.gif |
spell caster |
2350 |
lower back |
1220 |
1220 |
dumbbell |
1220 |
7126 |
Return to the starting position and repeat on the other side. |
1220 |
| 1220 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spell caster.gif |
spell caster |
2349 |
obliques |
1220 |
1220 |
dumbbell |
1220 |
7127 |
Continue alternating sides for the desired number of repetitions. |
1220 |
| 1220 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spell caster.gif |
spell caster |
2350 |
lower back |
1220 |
1220 |
dumbbell |
1220 |
7127 |
Continue alternating sides for the desired number of repetitions. |
1220 |
| 1221 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\sphinx.gif |
sphinx |
2351 |
glutes |
1221 |
1221 |
body weight |
1221 |
7128 |
Lie face down on the ground with your forearms flat on the floor, elbows directly under your shoulders. |
1221 |
| 1221 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\sphinx.gif |
sphinx |
2352 |
hamstrings |
1221 |
1221 |
body weight |
1221 |
7128 |
Lie face down on the ground with your forearms flat on the floor, elbows directly under your shoulders. |
1221 |
| 1221 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\sphinx.gif |
sphinx |
2351 |
glutes |
1221 |
1221 |
body weight |
1221 |
7129 |
Engage your core and lift your chest off the ground, keeping your forearms and toes on the floor. |
1221 |
| 1221 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\sphinx.gif |
sphinx |
2352 |
hamstrings |
1221 |
1221 |
body weight |
1221 |
7129 |
Engage your core and lift your chest off the ground, keeping your forearms and toes on the floor. |
1221 |
| 1221 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\sphinx.gif |
sphinx |
2351 |
glutes |
1221 |
1221 |
body weight |
1221 |
7130 |
Hold this position for a few seconds, making sure to keep your neck in a neutral position. |
1221 |
| 1221 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\sphinx.gif |
sphinx |
2352 |
hamstrings |
1221 |
1221 |
body weight |
1221 |
7130 |
Hold this position for a few seconds, making sure to keep your neck in a neutral position. |
1221 |
| 1221 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\sphinx.gif |
sphinx |
2351 |
glutes |
1221 |
1221 |
body weight |
1221 |
7131 |
Slowly lower your chest back down to the starting position. |
1221 |
| 1221 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\sphinx.gif |
sphinx |
2352 |
hamstrings |
1221 |
1221 |
body weight |
1221 |
7131 |
Slowly lower your chest back down to the starting position. |
1221 |
| 1221 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\sphinx.gif |
sphinx |
2351 |
glutes |
1221 |
1221 |
body weight |
1221 |
7132 |
Repeat for the desired number of repetitions. |
1221 |
| 1221 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\sphinx.gif |
sphinx |
2352 |
hamstrings |
1221 |
1221 |
body weight |
1221 |
7132 |
Repeat for the desired number of repetitions. |
1221 |
| 1222 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif |
spider crawl push up |
2354 |
chest |
1222 |
1222 |
body weight |
1222 |
7133 |
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. |
1222 |
| 1222 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif |
spider crawl push up |
2353 |
core |
1222 |
1222 |
body weight |
1222 |
7133 |
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. |
1222 |
| 1222 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif |
spider crawl push up |
2355 |
shoulders |
1222 |
1222 |
body weight |
1222 |
7133 |
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. |
1222 |
| 1222 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif |
spider crawl push up |
2354 |
chest |
1222 |
1222 |
body weight |
1222 |
7134 |
Bring your right knee towards your right elbow, keeping it off the ground. |
1222 |
| 1222 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif |
spider crawl push up |
2353 |
core |
1222 |
1222 |
body weight |
1222 |
7134 |
Bring your right knee towards your right elbow, keeping it off the ground. |
1222 |
| 1222 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif |
spider crawl push up |
2355 |
shoulders |
1222 |
1222 |
body weight |
1222 |
7134 |
Bring your right knee towards your right elbow, keeping it off the ground. |
1222 |
| 1222 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif |
spider crawl push up |
2354 |
chest |
1222 |
1222 |
body weight |
1222 |
7135 |
As you bring your right knee back, simultaneously lower your body towards the ground by bending your elbows. |
1222 |
| 1222 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif |
spider crawl push up |
2353 |
core |
1222 |
1222 |
body weight |
1222 |
7135 |
As you bring your right knee back, simultaneously lower your body towards the ground by bending your elbows. |
1222 |
| 1222 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif |
spider crawl push up |
2355 |
shoulders |
1222 |
1222 |
body weight |
1222 |
7135 |
As you bring your right knee back, simultaneously lower your body towards the ground by bending your elbows. |
1222 |
| 1222 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif |
spider crawl push up |
2354 |
chest |
1222 |
1222 |
body weight |
1222 |
7136 |
Push back up to the starting position and repeat with your left knee towards your left elbow. |
1222 |
| 1222 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif |
spider crawl push up |
2353 |
core |
1222 |
1222 |
body weight |
1222 |
7136 |
Push back up to the starting position and repeat with your left knee towards your left elbow. |
1222 |
| 1222 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif |
spider crawl push up |
2355 |
shoulders |
1222 |
1222 |
body weight |
1222 |
7136 |
Push back up to the starting position and repeat with your left knee towards your left elbow. |
1222 |
| 1222 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif |
spider crawl push up |
2354 |
chest |
1222 |
1222 |
body weight |
1222 |
7137 |
Continue alternating sides for the desired number of repetitions. |
1222 |
| 1222 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif |
spider crawl push up |
2353 |
core |
1222 |
1222 |
body weight |
1222 |
7137 |
Continue alternating sides for the desired number of repetitions. |
1222 |
| 1222 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\spider crawl push up.gif |
spider crawl push up |
2355 |
shoulders |
1222 |
1222 |
body weight |
1222 |
7137 |
Continue alternating sides for the desired number of repetitions. |
1222 |
| 1223 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif |
spine stretch |
2356 |
hamstrings |
1223 |
1223 |
body weight |
1223 |
7138 |
Sit on the ground with your legs extended in front of you. |
1223 |
| 1223 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif |
spine stretch |
2357 |
glutes |
1223 |
1223 |
body weight |
1223 |
7138 |
Sit on the ground with your legs extended in front of you. |
1223 |
| 1223 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif |
spine stretch |
2356 |
hamstrings |
1223 |
1223 |
body weight |
1223 |
7139 |
Place your hands on the ground behind you, fingers pointing towards your body. |
1223 |
| 1223 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif |
spine stretch |
2357 |
glutes |
1223 |
1223 |
body weight |
1223 |
7139 |
Place your hands on the ground behind you, fingers pointing towards your body. |
1223 |
| 1223 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif |
spine stretch |
2356 |
hamstrings |
1223 |
1223 |
body weight |
1223 |
7140 |
Engage your core and slowly lean back, keeping your back straight. |
1223 |
| 1223 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif |
spine stretch |
2357 |
glutes |
1223 |
1223 |
body weight |
1223 |
7140 |
Engage your core and slowly lean back, keeping your back straight. |
1223 |
| 1223 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif |
spine stretch |
2356 |
hamstrings |
1223 |
1223 |
body weight |
1223 |
7141 |
Continue leaning back until you feel a stretch in your spine. |
1223 |
| 1223 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif |
spine stretch |
2357 |
glutes |
1223 |
1223 |
body weight |
1223 |
7141 |
Continue leaning back until you feel a stretch in your spine. |
1223 |
| 1223 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif |
spine stretch |
2356 |
hamstrings |
1223 |
1223 |
body weight |
1223 |
7142 |
Hold the stretch for a few seconds, then slowly return to the starting position. |
1223 |
| 1223 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif |
spine stretch |
2357 |
glutes |
1223 |
1223 |
body weight |
1223 |
7142 |
Hold the stretch for a few seconds, then slowly return to the starting position. |
1223 |
| 1223 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif |
spine stretch |
2356 |
hamstrings |
1223 |
1223 |
body weight |
1223 |
7143 |
Repeat for the desired number of repetitions. |
1223 |
| 1223 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine stretch.gif |
spine stretch |
2357 |
glutes |
1223 |
1223 |
body weight |
1223 |
7143 |
Repeat for the desired number of repetitions. |
1223 |
| 1224 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif |
spine twist |
2359 |
lower back |
1224 |
1224 |
body weight |
1224 |
7144 |
Sit on the ground with your legs extended in front of you. |
1224 |
| 1224 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif |
spine twist |
2358 |
obliques |
1224 |
1224 |
body weight |
1224 |
7144 |
Sit on the ground with your legs extended in front of you. |
1224 |
| 1224 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif |
spine twist |
2359 |
lower back |
1224 |
1224 |
body weight |
1224 |
7145 |
Bend your knees and place your feet flat on the ground, hip-width apart. |
1224 |
| 1224 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif |
spine twist |
2358 |
obliques |
1224 |
1224 |
body weight |
1224 |
7145 |
Bend your knees and place your feet flat on the ground, hip-width apart. |
1224 |
| 1224 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif |
spine twist |
2359 |
lower back |
1224 |
1224 |
body weight |
1224 |
7146 |
Place your hands behind your head with your elbows pointing outwards. |
1224 |
| 1224 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif |
spine twist |
2358 |
obliques |
1224 |
1224 |
body weight |
1224 |
7146 |
Place your hands behind your head with your elbows pointing outwards. |
1224 |
| 1224 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif |
spine twist |
2359 |
lower back |
1224 |
1224 |
body weight |
1224 |
7147 |
Engage your abs and slowly twist your torso to the right, bringing your right elbow towards your left knee. |
1224 |
| 1224 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif |
spine twist |
2358 |
obliques |
1224 |
1224 |
body weight |
1224 |
7147 |
Engage your abs and slowly twist your torso to the right, bringing your right elbow towards your left knee. |
1224 |
| 1224 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif |
spine twist |
2359 |
lower back |
1224 |
1224 |
body weight |
1224 |
7148 |
Pause for a moment at the end of the twist, then slowly return to the starting position. |
1224 |
| 1224 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif |
spine twist |
2358 |
obliques |
1224 |
1224 |
body weight |
1224 |
7148 |
Pause for a moment at the end of the twist, then slowly return to the starting position. |
1224 |
| 1224 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif |
spine twist |
2359 |
lower back |
1224 |
1224 |
body weight |
1224 |
7149 |
Repeat the twist to the left side, bringing your left elbow towards your right knee. |
1224 |
| 1224 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif |
spine twist |
2358 |
obliques |
1224 |
1224 |
body weight |
1224 |
7149 |
Repeat the twist to the left side, bringing your left elbow towards your right knee. |
1224 |
| 1224 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif |
spine twist |
2359 |
lower back |
1224 |
1224 |
body weight |
1224 |
7150 |
Continue alternating sides for the desired number of repetitions. |
1224 |
| 1224 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\spine twist.gif |
spine twist |
2358 |
obliques |
1224 |
1224 |
body weight |
1224 |
7150 |
Continue alternating sides for the desired number of repetitions. |
1224 |
| 1225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif |
split squats |
2361 |
hamstrings |
1225 |
1225 |
body weight |
1225 |
7151 |
Stand with your feet shoulder-width apart. |
1225 |
| 1225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif |
split squats |
2362 |
calves |
1225 |
1225 |
body weight |
1225 |
7151 |
Stand with your feet shoulder-width apart. |
1225 |
| 1225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif |
split squats |
2360 |
glutes |
1225 |
1225 |
body weight |
1225 |
7151 |
Stand with your feet shoulder-width apart. |
1225 |
| 1225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif |
split squats |
2361 |
hamstrings |
1225 |
1225 |
body weight |
1225 |
7152 |
Take a step forward with one foot and place it about two feet in front of the other foot. |
1225 |
| 1225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif |
split squats |
2362 |
calves |
1225 |
1225 |
body weight |
1225 |
7152 |
Take a step forward with one foot and place it about two feet in front of the other foot. |
1225 |
| 1225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif |
split squats |
2360 |
glutes |
1225 |
1225 |
body weight |
1225 |
7152 |
Take a step forward with one foot and place it about two feet in front of the other foot. |
1225 |
| 1225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif |
split squats |
2361 |
hamstrings |
1225 |
1225 |
body weight |
1225 |
7153 |
Lower your body by bending your knees and hips, keeping your back straight. |
1225 |
| 1225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif |
split squats |
2362 |
calves |
1225 |
1225 |
body weight |
1225 |
7153 |
Lower your body by bending your knees and hips, keeping your back straight. |
1225 |
| 1225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif |
split squats |
2360 |
glutes |
1225 |
1225 |
body weight |
1225 |
7153 |
Lower your body by bending your knees and hips, keeping your back straight. |
1225 |
| 1225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif |
split squats |
2361 |
hamstrings |
1225 |
1225 |
body weight |
1225 |
7154 |
Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground. |
1225 |
| 1225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif |
split squats |
2362 |
calves |
1225 |
1225 |
body weight |
1225 |
7154 |
Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground. |
1225 |
| 1225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif |
split squats |
2360 |
glutes |
1225 |
1225 |
body weight |
1225 |
7154 |
Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground. |
1225 |
| 1225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif |
split squats |
2361 |
hamstrings |
1225 |
1225 |
body weight |
1225 |
7155 |
Pause for a moment, then push through your front heel to return to the starting position. |
1225 |
| 1225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif |
split squats |
2362 |
calves |
1225 |
1225 |
body weight |
1225 |
7155 |
Pause for a moment, then push through your front heel to return to the starting position. |
1225 |
| 1225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif |
split squats |
2360 |
glutes |
1225 |
1225 |
body weight |
1225 |
7155 |
Pause for a moment, then push through your front heel to return to the starting position. |
1225 |
| 1225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif |
split squats |
2361 |
hamstrings |
1225 |
1225 |
body weight |
1225 |
7156 |
Repeat for the desired number of repetitions, then switch legs and repeat. |
1225 |
| 1225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif |
split squats |
2362 |
calves |
1225 |
1225 |
body weight |
1225 |
7156 |
Repeat for the desired number of repetitions, then switch legs and repeat. |
1225 |
| 1225 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\split squats.gif |
split squats |
2360 |
glutes |
1225 |
1225 |
body weight |
1225 |
7156 |
Repeat for the desired number of repetitions, then switch legs and repeat. |
1225 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2364 |
hamstrings |
1226 |
1226 |
barbell |
1226 |
7157 |
Start with the barbell resting on your shoulders, with your feet shoulder-width apart. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2366 |
core |
1226 |
1226 |
barbell |
1226 |
7157 |
Start with the barbell resting on your shoulders, with your feet shoulder-width apart. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2363 |
glutes |
1226 |
1226 |
barbell |
1226 |
7157 |
Start with the barbell resting on your shoulders, with your feet shoulder-width apart. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2365 |
calves |
1226 |
1226 |
barbell |
1226 |
7157 |
Start with the barbell resting on your shoulders, with your feet shoulder-width apart. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2364 |
hamstrings |
1226 |
1226 |
barbell |
1226 |
7158 |
Lower your body into a squat position, keeping your chest up and your knees tracking over your toes. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2366 |
core |
1226 |
1226 |
barbell |
1226 |
7158 |
Lower your body into a squat position, keeping your chest up and your knees tracking over your toes. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2363 |
glutes |
1226 |
1226 |
barbell |
1226 |
7158 |
Lower your body into a squat position, keeping your chest up and your knees tracking over your toes. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2365 |
calves |
1226 |
1226 |
barbell |
1226 |
7158 |
Lower your body into a squat position, keeping your chest up and your knees tracking over your toes. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2364 |
hamstrings |
1226 |
1226 |
barbell |
1226 |
7159 |
As you reach the bottom of the squat, explosively drive through your legs and push the barbell overhead. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2366 |
core |
1226 |
1226 |
barbell |
1226 |
7159 |
As you reach the bottom of the squat, explosively drive through your legs and push the barbell overhead. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2363 |
glutes |
1226 |
1226 |
barbell |
1226 |
7159 |
As you reach the bottom of the squat, explosively drive through your legs and push the barbell overhead. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2365 |
calves |
1226 |
1226 |
barbell |
1226 |
7159 |
As you reach the bottom of the squat, explosively drive through your legs and push the barbell overhead. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2364 |
hamstrings |
1226 |
1226 |
barbell |
1226 |
7160 |
As the barbell reaches its peak, quickly drop into a split position, with one foot forward and one foot back. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2366 |
core |
1226 |
1226 |
barbell |
1226 |
7160 |
As the barbell reaches its peak, quickly drop into a split position, with one foot forward and one foot back. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2363 |
glutes |
1226 |
1226 |
barbell |
1226 |
7160 |
As the barbell reaches its peak, quickly drop into a split position, with one foot forward and one foot back. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2365 |
calves |
1226 |
1226 |
barbell |
1226 |
7160 |
As the barbell reaches its peak, quickly drop into a split position, with one foot forward and one foot back. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2364 |
hamstrings |
1226 |
1226 |
barbell |
1226 |
7161 |
Catch the barbell overhead with your arms fully extended and your back knee slightly touching the ground. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2366 |
core |
1226 |
1226 |
barbell |
1226 |
7161 |
Catch the barbell overhead with your arms fully extended and your back knee slightly touching the ground. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2363 |
glutes |
1226 |
1226 |
barbell |
1226 |
7161 |
Catch the barbell overhead with your arms fully extended and your back knee slightly touching the ground. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2365 |
calves |
1226 |
1226 |
barbell |
1226 |
7161 |
Catch the barbell overhead with your arms fully extended and your back knee slightly touching the ground. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2364 |
hamstrings |
1226 |
1226 |
barbell |
1226 |
7162 |
Stand up from the split position, bringing your feet back together. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2366 |
core |
1226 |
1226 |
barbell |
1226 |
7162 |
Stand up from the split position, bringing your feet back together. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2363 |
glutes |
1226 |
1226 |
barbell |
1226 |
7162 |
Stand up from the split position, bringing your feet back together. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2365 |
calves |
1226 |
1226 |
barbell |
1226 |
7162 |
Stand up from the split position, bringing your feet back together. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2364 |
hamstrings |
1226 |
1226 |
barbell |
1226 |
7163 |
Lower the barbell back to your shoulders and repeat for the desired number of repetitions. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2366 |
core |
1226 |
1226 |
barbell |
1226 |
7163 |
Lower the barbell back to your shoulders and repeat for the desired number of repetitions. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2363 |
glutes |
1226 |
1226 |
barbell |
1226 |
7163 |
Lower the barbell back to your shoulders and repeat for the desired number of repetitions. |
1226 |
| 1226 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat jerk.gif |
squat jerk |
2365 |
calves |
1226 |
1226 |
barbell |
1226 |
7163 |
Lower the barbell back to your shoulders and repeat for the desired number of repetitions. |
1226 |
| 1227 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif |
squat on bosu ball |
2368 |
hamstrings |
1227 |
1227 |
bosu ball |
1227 |
7164 |
Place the bosu ball on the ground with the flat side up. |
1227 |
| 1227 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif |
squat on bosu ball |
2367 |
glutes |
1227 |
1227 |
bosu ball |
1227 |
7164 |
Place the bosu ball on the ground with the flat side up. |
1227 |
| 1227 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif |
squat on bosu ball |
2369 |
calves |
1227 |
1227 |
bosu ball |
1227 |
7164 |
Place the bosu ball on the ground with the flat side up. |
1227 |
| 1227 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif |
squat on bosu ball |
2368 |
hamstrings |
1227 |
1227 |
bosu ball |
1227 |
7165 |
Stand with your feet shoulder-width apart and position yourself on top of the bosu ball. |
1227 |
| 1227 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif |
squat on bosu ball |
2367 |
glutes |
1227 |
1227 |
bosu ball |
1227 |
7165 |
Stand with your feet shoulder-width apart and position yourself on top of the bosu ball. |
1227 |
| 1227 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif |
squat on bosu ball |
2369 |
calves |
1227 |
1227 |
bosu ball |
1227 |
7165 |
Stand with your feet shoulder-width apart and position yourself on top of the bosu ball. |
1227 |
| 1227 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif |
squat on bosu ball |
2368 |
hamstrings |
1227 |
1227 |
bosu ball |
1227 |
7166 |
Lower your body down by bending your knees and hips, as if sitting back into a chair. |
1227 |
| 1227 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif |
squat on bosu ball |
2367 |
glutes |
1227 |
1227 |
bosu ball |
1227 |
7166 |
Lower your body down by bending your knees and hips, as if sitting back into a chair. |
1227 |
| 1227 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif |
squat on bosu ball |
2369 |
calves |
1227 |
1227 |
bosu ball |
1227 |
7166 |
Lower your body down by bending your knees and hips, as if sitting back into a chair. |
1227 |
| 1227 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif |
squat on bosu ball |
2368 |
hamstrings |
1227 |
1227 |
bosu ball |
1227 |
7167 |
Keep your chest up and your weight on your heels. |
1227 |
| 1227 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif |
squat on bosu ball |
2367 |
glutes |
1227 |
1227 |
bosu ball |
1227 |
7167 |
Keep your chest up and your weight on your heels. |
1227 |
| 1227 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif |
squat on bosu ball |
2369 |
calves |
1227 |
1227 |
bosu ball |
1227 |
7167 |
Keep your chest up and your weight on your heels. |
1227 |
| 1227 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif |
squat on bosu ball |
2368 |
hamstrings |
1227 |
1227 |
bosu ball |
1227 |
7168 |
Lower yourself until your thighs are parallel to the ground. |
1227 |
| 1227 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif |
squat on bosu ball |
2367 |
glutes |
1227 |
1227 |
bosu ball |
1227 |
7168 |
Lower yourself until your thighs are parallel to the ground. |
1227 |
| 1227 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif |
squat on bosu ball |
2369 |
calves |
1227 |
1227 |
bosu ball |
1227 |
7168 |
Lower yourself until your thighs are parallel to the ground. |
1227 |
| 1227 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif |
squat on bosu ball |
2368 |
hamstrings |
1227 |
1227 |
bosu ball |
1227 |
7169 |
Pause for a moment, then push through your heels to return to the starting position. |
1227 |
| 1227 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif |
squat on bosu ball |
2367 |
glutes |
1227 |
1227 |
bosu ball |
1227 |
7169 |
Pause for a moment, then push through your heels to return to the starting position. |
1227 |
| 1227 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif |
squat on bosu ball |
2369 |
calves |
1227 |
1227 |
bosu ball |
1227 |
7169 |
Pause for a moment, then push through your heels to return to the starting position. |
1227 |
| 1227 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif |
squat on bosu ball |
2368 |
hamstrings |
1227 |
1227 |
bosu ball |
1227 |
7170 |
Repeat for the desired number of repetitions. |
1227 |
| 1227 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif |
squat on bosu ball |
2367 |
glutes |
1227 |
1227 |
bosu ball |
1227 |
7170 |
Repeat for the desired number of repetitions. |
1227 |
| 1227 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat on bosu ball.gif |
squat on bosu ball |
2369 |
calves |
1227 |
1227 |
bosu ball |
1227 |
7170 |
Repeat for the desired number of repetitions. |
1227 |
| 1228 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif |
squat to overhead reach |
2370 |
glutes |
1228 |
1228 |
body weight |
1228 |
7171 |
Stand with your feet shoulder-width apart and toes slightly turned out. |
1228 |
| 1228 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif |
squat to overhead reach |
2371 |
hamstrings |
1228 |
1228 |
body weight |
1228 |
7171 |
Stand with your feet shoulder-width apart and toes slightly turned out. |
1228 |
| 1228 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif |
squat to overhead reach |
2372 |
core |
1228 |
1228 |
body weight |
1228 |
7171 |
Stand with your feet shoulder-width apart and toes slightly turned out. |
1228 |
| 1228 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif |
squat to overhead reach |
2370 |
glutes |
1228 |
1228 |
body weight |
1228 |
7172 |
Lower your body down into a squat position by bending your knees and pushing your hips back. |
1228 |
| 1228 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif |
squat to overhead reach |
2371 |
hamstrings |
1228 |
1228 |
body weight |
1228 |
7172 |
Lower your body down into a squat position by bending your knees and pushing your hips back. |
1228 |
| 1228 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif |
squat to overhead reach |
2372 |
core |
1228 |
1228 |
body weight |
1228 |
7172 |
Lower your body down into a squat position by bending your knees and pushing your hips back. |
1228 |
| 1228 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif |
squat to overhead reach |
2370 |
glutes |
1228 |
1228 |
body weight |
1228 |
7173 |
As you come up from the squat, extend your arms overhead, reaching towards the ceiling. |
1228 |
| 1228 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif |
squat to overhead reach |
2371 |
hamstrings |
1228 |
1228 |
body weight |
1228 |
7173 |
As you come up from the squat, extend your arms overhead, reaching towards the ceiling. |
1228 |
| 1228 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif |
squat to overhead reach |
2372 |
core |
1228 |
1228 |
body weight |
1228 |
7173 |
As you come up from the squat, extend your arms overhead, reaching towards the ceiling. |
1228 |
| 1228 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif |
squat to overhead reach |
2370 |
glutes |
1228 |
1228 |
body weight |
1228 |
7174 |
Return to the starting position by lowering your arms and bending your knees to squat down again. |
1228 |
| 1228 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif |
squat to overhead reach |
2371 |
hamstrings |
1228 |
1228 |
body weight |
1228 |
7174 |
Return to the starting position by lowering your arms and bending your knees to squat down again. |
1228 |
| 1228 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif |
squat to overhead reach |
2372 |
core |
1228 |
1228 |
body weight |
1228 |
7174 |
Return to the starting position by lowering your arms and bending your knees to squat down again. |
1228 |
| 1228 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif |
squat to overhead reach |
2370 |
glutes |
1228 |
1228 |
body weight |
1228 |
7175 |
Repeat for the desired number of repetitions. |
1228 |
| 1228 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif |
squat to overhead reach |
2371 |
hamstrings |
1228 |
1228 |
body weight |
1228 |
7175 |
Repeat for the desired number of repetitions. |
1228 |
| 1228 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach.gif |
squat to overhead reach |
2372 |
core |
1228 |
1228 |
body weight |
1228 |
7175 |
Repeat for the desired number of repetitions. |
1228 |
| 1229 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif |
squat to overhead reach with twist |
2374 |
hamstrings |
1229 |
1229 |
body weight |
1229 |
7176 |
Stand with your feet shoulder-width apart and toes slightly turned out. |
1229 |
| 1229 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif |
squat to overhead reach with twist |
2375 |
core |
1229 |
1229 |
body weight |
1229 |
7176 |
Stand with your feet shoulder-width apart and toes slightly turned out. |
1229 |
| 1229 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif |
squat to overhead reach with twist |
2373 |
glutes |
1229 |
1229 |
body weight |
1229 |
7176 |
Stand with your feet shoulder-width apart and toes slightly turned out. |
1229 |
| 1229 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif |
squat to overhead reach with twist |
2374 |
hamstrings |
1229 |
1229 |
body weight |
1229 |
7177 |
Lower your body into a squat position by bending your knees and pushing your hips back. |
1229 |
| 1229 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif |
squat to overhead reach with twist |
2375 |
core |
1229 |
1229 |
body weight |
1229 |
7177 |
Lower your body into a squat position by bending your knees and pushing your hips back. |
1229 |
| 1229 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif |
squat to overhead reach with twist |
2373 |
glutes |
1229 |
1229 |
body weight |
1229 |
7177 |
Lower your body into a squat position by bending your knees and pushing your hips back. |
1229 |
| 1229 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif |
squat to overhead reach with twist |
2374 |
hamstrings |
1229 |
1229 |
body weight |
1229 |
7178 |
As you come up from the squat, raise your arms overhead and twist your torso to one side. |
1229 |
| 1229 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif |
squat to overhead reach with twist |
2375 |
core |
1229 |
1229 |
body weight |
1229 |
7178 |
As you come up from the squat, raise your arms overhead and twist your torso to one side. |
1229 |
| 1229 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif |
squat to overhead reach with twist |
2373 |
glutes |
1229 |
1229 |
body weight |
1229 |
7178 |
As you come up from the squat, raise your arms overhead and twist your torso to one side. |
1229 |
| 1229 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif |
squat to overhead reach with twist |
2374 |
hamstrings |
1229 |
1229 |
body weight |
1229 |
7179 |
Return to the starting position and repeat the squat, this time twisting your torso to the opposite side. |
1229 |
| 1229 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif |
squat to overhead reach with twist |
2375 |
core |
1229 |
1229 |
body weight |
1229 |
7179 |
Return to the starting position and repeat the squat, this time twisting your torso to the opposite side. |
1229 |
| 1229 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif |
squat to overhead reach with twist |
2373 |
glutes |
1229 |
1229 |
body weight |
1229 |
7179 |
Return to the starting position and repeat the squat, this time twisting your torso to the opposite side. |
1229 |
| 1229 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif |
squat to overhead reach with twist |
2374 |
hamstrings |
1229 |
1229 |
body weight |
1229 |
7180 |
Continue alternating sides with each squat repetition. |
1229 |
| 1229 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif |
squat to overhead reach with twist |
2375 |
core |
1229 |
1229 |
body weight |
1229 |
7180 |
Continue alternating sides with each squat repetition. |
1229 |
| 1229 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\squat to overhead reach with twist.gif |
squat to overhead reach with twist |
2373 |
glutes |
1229 |
1229 |
body weight |
1229 |
7180 |
Continue alternating sides with each squat repetition. |
1229 |
| 1230 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\stability ball crunch (full range hands behind head).gif |
stability ball crunch (full range hands behind head) |
2376 |
hip flexors |
1230 |
1230 |
stability ball |
1230 |
7181 |
Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
1230 |
| 1230 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\stability ball crunch (full range hands behind head).gif |
stability ball crunch (full range hands behind head) |
2376 |
hip flexors |
1230 |
1230 |
stability ball |
1230 |
7182 |
Place your hands behind your head with your elbows pointing outwards. |
1230 |
| 1230 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\stability ball crunch (full range hands behind head).gif |
stability ball crunch (full range hands behind head) |
2376 |
hip flexors |
1230 |
1230 |
stability ball |
1230 |
7183 |
Engaging your abs, slowly curl your upper body forward, bringing your chest towards your knees. |
1230 |
| 1230 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\stability ball crunch (full range hands behind head).gif |
stability ball crunch (full range hands behind head) |
2376 |
hip flexors |
1230 |
1230 |
stability ball |
1230 |
7184 |
Pause for a moment at the top, then slowly lower your upper body back to the starting position. |
1230 |
| 1230 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\stability ball crunch (full range hands behind head).gif |
stability ball crunch (full range hands behind head) |
2376 |
hip flexors |
1230 |
1230 |
stability ball |
1230 |
7185 |
Repeat for the desired number of repetitions. |
1230 |
| 1231 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif |
stalder press |
2377 |
shoulders |
1231 |
1231 |
body weight |
1231 |
7186 |
Start by standing with your feet shoulder-width apart and your arms extended overhead. |
1231 |
| 1231 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif |
stalder press |
2378 |
core |
1231 |
1231 |
body weight |
1231 |
7186 |
Start by standing with your feet shoulder-width apart and your arms extended overhead. |
1231 |
| 1231 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif |
stalder press |
2377 |
shoulders |
1231 |
1231 |
body weight |
1231 |
7187 |
Bend your knees slightly and engage your core. |
1231 |
| 1231 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif |
stalder press |
2378 |
core |
1231 |
1231 |
body weight |
1231 |
7187 |
Bend your knees slightly and engage your core. |
1231 |
| 1231 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif |
stalder press |
2377 |
shoulders |
1231 |
1231 |
body weight |
1231 |
7188 |
Lower your body down into a squat position while keeping your arms extended overhead. |
1231 |
| 1231 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif |
stalder press |
2378 |
core |
1231 |
1231 |
body weight |
1231 |
7188 |
Lower your body down into a squat position while keeping your arms extended overhead. |
1231 |
| 1231 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif |
stalder press |
2377 |
shoulders |
1231 |
1231 |
body weight |
1231 |
7189 |
As you squat down, press your arms down towards the ground, engaging your triceps. |
1231 |
| 1231 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif |
stalder press |
2378 |
core |
1231 |
1231 |
body weight |
1231 |
7189 |
As you squat down, press your arms down towards the ground, engaging your triceps. |
1231 |
| 1231 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif |
stalder press |
2377 |
shoulders |
1231 |
1231 |
body weight |
1231 |
7190 |
Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead. |
1231 |
| 1231 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif |
stalder press |
2378 |
core |
1231 |
1231 |
body weight |
1231 |
7190 |
Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead. |
1231 |
| 1231 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif |
stalder press |
2377 |
shoulders |
1231 |
1231 |
body weight |
1231 |
7191 |
Repeat for the desired number of repetitions. |
1231 |
| 1231 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\stalder press.gif |
stalder press |
2378 |
core |
1231 |
1231 |
body weight |
1231 |
7191 |
Repeat for the desired number of repetitions. |
1231 |
| 1232 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif |
standing archer |
2380 |
biceps |
1232 |
1232 |
body weight |
1232 |
7192 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
1232 |
| 1232 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif |
standing archer |
2381 |
forearms |
1232 |
1232 |
body weight |
1232 |
7192 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
1232 |
| 1232 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif |
standing archer |
2379 |
shoulders |
1232 |
1232 |
body weight |
1232 |
7192 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
1232 |
| 1232 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif |
standing archer |
2380 |
biceps |
1232 |
1232 |
body weight |
1232 |
7193 |
Extend your arms straight out in front of you at shoulder height, parallel to the ground. |
1232 |
| 1232 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif |
standing archer |
2381 |
forearms |
1232 |
1232 |
body weight |
1232 |
7193 |
Extend your arms straight out in front of you at shoulder height, parallel to the ground. |
1232 |
| 1232 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif |
standing archer |
2379 |
shoulders |
1232 |
1232 |
body weight |
1232 |
7193 |
Extend your arms straight out in front of you at shoulder height, parallel to the ground. |
1232 |
| 1232 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif |
standing archer |
2380 |
biceps |
1232 |
1232 |
body weight |
1232 |
7194 |
Rotate your torso to the right, keeping your arms extended and your back straight. |
1232 |
| 1232 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif |
standing archer |
2381 |
forearms |
1232 |
1232 |
body weight |
1232 |
7194 |
Rotate your torso to the right, keeping your arms extended and your back straight. |
1232 |
| 1232 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif |
standing archer |
2379 |
shoulders |
1232 |
1232 |
body weight |
1232 |
7194 |
Rotate your torso to the right, keeping your arms extended and your back straight. |
1232 |
| 1232 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif |
standing archer |
2380 |
biceps |
1232 |
1232 |
body weight |
1232 |
7195 |
As you rotate, extend your right arm forward and your left arm back, mimicking the motion of drawing a bowstring. |
1232 |
| 1232 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif |
standing archer |
2381 |
forearms |
1232 |
1232 |
body weight |
1232 |
7195 |
As you rotate, extend your right arm forward and your left arm back, mimicking the motion of drawing a bowstring. |
1232 |
| 1232 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif |
standing archer |
2379 |
shoulders |
1232 |
1232 |
body weight |
1232 |
7195 |
As you rotate, extend your right arm forward and your left arm back, mimicking the motion of drawing a bowstring. |
1232 |
| 1232 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif |
standing archer |
2380 |
biceps |
1232 |
1232 |
body weight |
1232 |
7196 |
Hold the position for a moment, then return to the starting position. |
1232 |
| 1232 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif |
standing archer |
2381 |
forearms |
1232 |
1232 |
body weight |
1232 |
7196 |
Hold the position for a moment, then return to the starting position. |
1232 |
| 1232 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif |
standing archer |
2379 |
shoulders |
1232 |
1232 |
body weight |
1232 |
7196 |
Hold the position for a moment, then return to the starting position. |
1232 |
| 1232 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif |
standing archer |
2380 |
biceps |
1232 |
1232 |
body weight |
1232 |
7197 |
Repeat the motion, this time rotating your torso to the left and extending your left arm forward and your right arm back. |
1232 |
| 1232 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif |
standing archer |
2381 |
forearms |
1232 |
1232 |
body weight |
1232 |
7197 |
Repeat the motion, this time rotating your torso to the left and extending your left arm forward and your right arm back. |
1232 |
| 1232 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif |
standing archer |
2379 |
shoulders |
1232 |
1232 |
body weight |
1232 |
7197 |
Repeat the motion, this time rotating your torso to the left and extending your left arm forward and your right arm back. |
1232 |
| 1232 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif |
standing archer |
2380 |
biceps |
1232 |
1232 |
body weight |
1232 |
7198 |
Continue alternating sides for the desired number of repetitions. |
1232 |
| 1232 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif |
standing archer |
2381 |
forearms |
1232 |
1232 |
body weight |
1232 |
7198 |
Continue alternating sides for the desired number of repetitions. |
1232 |
| 1232 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing archer.gif |
standing archer |
2379 |
shoulders |
1232 |
1232 |
body weight |
1232 |
7198 |
Continue alternating sides for the desired number of repetitions. |
1232 |
| 1233 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing behind neck press.gif |
standing behind neck press |
2383 |
upper back |
1233 |
1233 |
barbell |
1233 |
7199 |
Stand with your feet shoulder-width apart and hold the barbell behind your neck with an overhand grip. |
1233 |
| 1233 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing behind neck press.gif |
standing behind neck press |
2382 |
triceps |
1233 |
1233 |
barbell |
1233 |
7199 |
Stand with your feet shoulder-width apart and hold the barbell behind your neck with an overhand grip. |
1233 |
| 1233 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing behind neck press.gif |
standing behind neck press |
2383 |
upper back |
1233 |
1233 |
barbell |
1233 |
7200 |
Keep your back straight and core engaged. |
1233 |
| 1233 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing behind neck press.gif |
standing behind neck press |
2382 |
triceps |
1233 |
1233 |
barbell |
1233 |
7200 |
Keep your back straight and core engaged. |
1233 |
| 1233 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing behind neck press.gif |
standing behind neck press |
2383 |
upper back |
1233 |
1233 |
barbell |
1233 |
7201 |
Press the barbell overhead by extending your arms, fully extending your elbows. |
1233 |
| 1233 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing behind neck press.gif |
standing behind neck press |
2382 |
triceps |
1233 |
1233 |
barbell |
1233 |
7201 |
Press the barbell overhead by extending your arms, fully extending your elbows. |
1233 |
| 1233 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing behind neck press.gif |
standing behind neck press |
2383 |
upper back |
1233 |
1233 |
barbell |
1233 |
7202 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
1233 |
| 1233 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing behind neck press.gif |
standing behind neck press |
2382 |
triceps |
1233 |
1233 |
barbell |
1233 |
7202 |
Pause for a moment at the top, then slowly lower the barbell back down to the starting position. |
1233 |
| 1233 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing behind neck press.gif |
standing behind neck press |
2383 |
upper back |
1233 |
1233 |
barbell |
1233 |
7203 |
Repeat for the desired number of repetitions. |
1233 |
| 1233 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing behind neck press.gif |
standing behind neck press |
2382 |
triceps |
1233 |
1233 |
barbell |
1233 |
7203 |
Repeat for the desired number of repetitions. |
1233 |
| 1234 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calf raise (on a staircase).gif |
standing calf raise (on a staircase) |
2384 |
ankles |
1234 |
1234 |
body weight |
1234 |
7204 |
Stand on the edge of a step or a sturdy platform with your heels hanging off and your toes on the step. |
1234 |
| 1234 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calf raise (on a staircase).gif |
standing calf raise (on a staircase) |
2385 |
feet |
1234 |
1234 |
body weight |
1234 |
7204 |
Stand on the edge of a step or a sturdy platform with your heels hanging off and your toes on the step. |
1234 |
| 1234 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calf raise (on a staircase).gif |
standing calf raise (on a staircase) |
2384 |
ankles |
1234 |
1234 |
body weight |
1234 |
7205 |
Hold onto a railing or wall for balance if needed. |
1234 |
| 1234 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calf raise (on a staircase).gif |
standing calf raise (on a staircase) |
2385 |
feet |
1234 |
1234 |
body weight |
1234 |
7205 |
Hold onto a railing or wall for balance if needed. |
1234 |
| 1234 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calf raise (on a staircase).gif |
standing calf raise (on a staircase) |
2384 |
ankles |
1234 |
1234 |
body weight |
1234 |
7206 |
Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet. |
1234 |
| 1234 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calf raise (on a staircase).gif |
standing calf raise (on a staircase) |
2385 |
feet |
1234 |
1234 |
body weight |
1234 |
7206 |
Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet. |
1234 |
| 1234 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calf raise (on a staircase).gif |
standing calf raise (on a staircase) |
2384 |
ankles |
1234 |
1234 |
body weight |
1234 |
7207 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
1234 |
| 1234 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calf raise (on a staircase).gif |
standing calf raise (on a staircase) |
2385 |
feet |
1234 |
1234 |
body weight |
1234 |
7207 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
1234 |
| 1234 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calf raise (on a staircase).gif |
standing calf raise (on a staircase) |
2384 |
ankles |
1234 |
1234 |
body weight |
1234 |
7208 |
Repeat for the desired number of repetitions. |
1234 |
| 1234 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calf raise (on a staircase).gif |
standing calf raise (on a staircase) |
2385 |
feet |
1234 |
1234 |
body weight |
1234 |
7208 |
Repeat for the desired number of repetitions. |
1234 |
| 1235 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves.gif |
standing calves |
2387 |
glutes |
1235 |
1235 |
body weight |
1235 |
7209 |
Stand with your feet shoulder-width apart, toes pointing forward. |
1235 |
| 1235 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves.gif |
standing calves |
2386 |
hamstrings |
1235 |
1235 |
body weight |
1235 |
7209 |
Stand with your feet shoulder-width apart, toes pointing forward. |
1235 |
| 1235 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves.gif |
standing calves |
2387 |
glutes |
1235 |
1235 |
body weight |
1235 |
7210 |
Raise your heels off the ground as high as possible, standing on your toes. |
1235 |
| 1235 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves.gif |
standing calves |
2386 |
hamstrings |
1235 |
1235 |
body weight |
1235 |
7210 |
Raise your heels off the ground as high as possible, standing on your toes. |
1235 |
| 1235 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves.gif |
standing calves |
2387 |
glutes |
1235 |
1235 |
body weight |
1235 |
7211 |
Hold the position for a moment, then slowly lower your heels back down to the starting position. |
1235 |
| 1235 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves.gif |
standing calves |
2386 |
hamstrings |
1235 |
1235 |
body weight |
1235 |
7211 |
Hold the position for a moment, then slowly lower your heels back down to the starting position. |
1235 |
| 1235 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves.gif |
standing calves |
2387 |
glutes |
1235 |
1235 |
body weight |
1235 |
7212 |
Repeat for the desired number of repetitions. |
1235 |
| 1235 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves.gif |
standing calves |
2386 |
hamstrings |
1235 |
1235 |
body weight |
1235 |
7212 |
Repeat for the desired number of repetitions. |
1235 |
| 1236 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif |
standing calves calf stretch |
2388 |
hamstrings |
1236 |
1236 |
body weight |
1236 |
7213 |
Stand facing a wall or sturdy object, about an arm's length away. |
1236 |
| 1236 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif |
standing calves calf stretch |
2389 |
glutes |
1236 |
1236 |
body weight |
1236 |
7213 |
Stand facing a wall or sturdy object, about an arm's length away. |
1236 |
| 1236 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif |
standing calves calf stretch |
2388 |
hamstrings |
1236 |
1236 |
body weight |
1236 |
7214 |
Place your hands on the wall or object at shoulder height. |
1236 |
| 1236 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif |
standing calves calf stretch |
2389 |
glutes |
1236 |
1236 |
body weight |
1236 |
7214 |
Place your hands on the wall or object at shoulder height. |
1236 |
| 1236 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif |
standing calves calf stretch |
2388 |
hamstrings |
1236 |
1236 |
body weight |
1236 |
7215 |
Step back with one foot, keeping your heel flat on the ground. |
1236 |
| 1236 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif |
standing calves calf stretch |
2389 |
glutes |
1236 |
1236 |
body weight |
1236 |
7215 |
Step back with one foot, keeping your heel flat on the ground. |
1236 |
| 1236 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif |
standing calves calf stretch |
2388 |
hamstrings |
1236 |
1236 |
body weight |
1236 |
7216 |
Bend your front knee slightly and lean forward, keeping your back leg straight. |
1236 |
| 1236 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif |
standing calves calf stretch |
2389 |
glutes |
1236 |
1236 |
body weight |
1236 |
7216 |
Bend your front knee slightly and lean forward, keeping your back leg straight. |
1236 |
| 1236 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif |
standing calves calf stretch |
2388 |
hamstrings |
1236 |
1236 |
body weight |
1236 |
7217 |
You should feel a stretch in your calf muscle. |
1236 |
| 1236 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif |
standing calves calf stretch |
2389 |
glutes |
1236 |
1236 |
body weight |
1236 |
7217 |
You should feel a stretch in your calf muscle. |
1236 |
| 1236 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif |
standing calves calf stretch |
2388 |
hamstrings |
1236 |
1236 |
body weight |
1236 |
7218 |
Hold the stretch for 20-30 seconds. |
1236 |
| 1236 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif |
standing calves calf stretch |
2389 |
glutes |
1236 |
1236 |
body weight |
1236 |
7218 |
Hold the stretch for 20-30 seconds. |
1236 |
| 1236 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif |
standing calves calf stretch |
2388 |
hamstrings |
1236 |
1236 |
body weight |
1236 |
7219 |
Repeat on the other leg. |
1236 |
| 1236 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing calves calf stretch.gif |
standing calves calf stretch |
2389 |
glutes |
1236 |
1236 |
body weight |
1236 |
7219 |
Repeat on the other leg. |
1236 |
| 1237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing hamstring and calf stretch with strap.gif |
standing hamstring and calf stretch with strap |
2390 |
calves |
1237 |
1237 |
rope |
1237 |
7220 |
Stand upright with your feet shoulder-width apart. |
1237 |
| 1237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing hamstring and calf stretch with strap.gif |
standing hamstring and calf stretch with strap |
2390 |
calves |
1237 |
1237 |
rope |
1237 |
7221 |
Hold the strap with both hands and place it around the ball of your foot. |
1237 |
| 1237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing hamstring and calf stretch with strap.gif |
standing hamstring and calf stretch with strap |
2390 |
calves |
1237 |
1237 |
rope |
1237 |
7222 |
Keep your leg straight and slowly lean forward from your hips, keeping your back straight. |
1237 |
| 1237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing hamstring and calf stretch with strap.gif |
standing hamstring and calf stretch with strap |
2390 |
calves |
1237 |
1237 |
rope |
1237 |
7223 |
Feel the stretch in your hamstring and calf muscles. |
1237 |
| 1237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing hamstring and calf stretch with strap.gif |
standing hamstring and calf stretch with strap |
2390 |
calves |
1237 |
1237 |
rope |
1237 |
7224 |
Hold the stretch for 20-30 seconds. |
1237 |
| 1237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing hamstring and calf stretch with strap.gif |
standing hamstring and calf stretch with strap |
2390 |
calves |
1237 |
1237 |
rope |
1237 |
7225 |
Release the stretch and repeat with the other leg. |
1237 |
| 1237 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing hamstring and calf stretch with strap.gif |
standing hamstring and calf stretch with strap |
2390 |
calves |
1237 |
1237 |
rope |
1237 |
7226 |
Repeat for the desired number of repetitions. |
1237 |
| 1238 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif |
standing lateral stretch |
2391 |
shoulders |
1238 |
1238 |
body weight |
1238 |
7227 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
1238 |
| 1238 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif |
standing lateral stretch |
2392 |
obliques |
1238 |
1238 |
body weight |
1238 |
7227 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
1238 |
| 1238 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif |
standing lateral stretch |
2391 |
shoulders |
1238 |
1238 |
body weight |
1238 |
7228 |
Extend your arms straight out to the sides, parallel to the ground. |
1238 |
| 1238 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif |
standing lateral stretch |
2392 |
obliques |
1238 |
1238 |
body weight |
1238 |
7228 |
Extend your arms straight out to the sides, parallel to the ground. |
1238 |
| 1238 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif |
standing lateral stretch |
2391 |
shoulders |
1238 |
1238 |
body weight |
1238 |
7229 |
Slowly lean your upper body to one side, feeling a stretch in your side and lats. |
1238 |
| 1238 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif |
standing lateral stretch |
2392 |
obliques |
1238 |
1238 |
body weight |
1238 |
7229 |
Slowly lean your upper body to one side, feeling a stretch in your side and lats. |
1238 |
| 1238 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif |
standing lateral stretch |
2391 |
shoulders |
1238 |
1238 |
body weight |
1238 |
7230 |
Hold the stretch for 15-30 seconds. |
1238 |
| 1238 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif |
standing lateral stretch |
2392 |
obliques |
1238 |
1238 |
body weight |
1238 |
7230 |
Hold the stretch for 15-30 seconds. |
1238 |
| 1238 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif |
standing lateral stretch |
2391 |
shoulders |
1238 |
1238 |
body weight |
1238 |
7231 |
Return to the starting position and repeat on the other side. |
1238 |
| 1238 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif |
standing lateral stretch |
2392 |
obliques |
1238 |
1238 |
body weight |
1238 |
7231 |
Return to the starting position and repeat on the other side. |
1238 |
| 1238 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif |
standing lateral stretch |
2391 |
shoulders |
1238 |
1238 |
body weight |
1238 |
7232 |
Repeat for the desired number of repetitions. |
1238 |
| 1238 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing lateral stretch.gif |
standing lateral stretch |
2392 |
obliques |
1238 |
1238 |
body weight |
1238 |
7232 |
Repeat for the desired number of repetitions. |
1238 |
| 1239 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing pelvic tilt.gif |
standing pelvic tilt |
2393 |
abdominals |
1239 |
1239 |
body weight |
1239 |
7233 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
1239 |
| 1239 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing pelvic tilt.gif |
standing pelvic tilt |
2393 |
abdominals |
1239 |
1239 |
body weight |
1239 |
7234 |
Place your hands on your hips or let them hang by your sides. |
1239 |
| 1239 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing pelvic tilt.gif |
standing pelvic tilt |
2393 |
abdominals |
1239 |
1239 |
body weight |
1239 |
7235 |
Engage your core muscles and tilt your pelvis forward, pushing your lower back towards the wall behind you. |
1239 |
| 1239 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing pelvic tilt.gif |
standing pelvic tilt |
2393 |
abdominals |
1239 |
1239 |
body weight |
1239 |
7236 |
Hold the position for a few seconds, then release and return to the starting position. |
1239 |
| 1239 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing pelvic tilt.gif |
standing pelvic tilt |
2393 |
abdominals |
1239 |
1239 |
body weight |
1239 |
7237 |
Repeat for the desired number of repetitions. |
1239 |
| 1240 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing single leg curl.gif |
standing single leg curl |
2394 |
glutes |
1240 |
1240 |
body weight |
1240 |
7238 |
Stand with your feet hip-width apart and your hands on your hips. |
1240 |
| 1240 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing single leg curl.gif |
standing single leg curl |
2394 |
glutes |
1240 |
1240 |
body weight |
1240 |
7239 |
Shift your weight onto your left leg and lift your right foot off the ground, bending your knee. |
1240 |
| 1240 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing single leg curl.gif |
standing single leg curl |
2394 |
glutes |
1240 |
1240 |
body weight |
1240 |
7240 |
Slowly curl your right heel towards your glutes, squeezing your hamstring. |
1240 |
| 1240 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing single leg curl.gif |
standing single leg curl |
2394 |
glutes |
1240 |
1240 |
body weight |
1240 |
7241 |
Pause for a moment at the top, then slowly lower your right foot back down to the starting position. |
1240 |
| 1240 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing single leg curl.gif |
standing single leg curl |
2394 |
glutes |
1240 |
1240 |
body weight |
1240 |
7242 |
Repeat for the desired number of repetitions, then switch legs. |
1240 |
| 1241 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing wheel rollerout.gif |
standing wheel rollerout |
2396 |
shoulders |
1241 |
1241 |
wheel roller |
1241 |
7243 |
Start by standing tall with your feet shoulder-width apart and the wheel roller in front of you. |
1241 |
| 1241 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing wheel rollerout.gif |
standing wheel rollerout |
2395 |
lower back |
1241 |
1241 |
wheel roller |
1241 |
7243 |
Start by standing tall with your feet shoulder-width apart and the wheel roller in front of you. |
1241 |
| 1241 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing wheel rollerout.gif |
standing wheel rollerout |
2396 |
shoulders |
1241 |
1241 |
wheel roller |
1241 |
7244 |
Bend at your waist and slowly roll the wheel forward, keeping your back straight and your core engaged. |
1241 |
| 1241 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing wheel rollerout.gif |
standing wheel rollerout |
2395 |
lower back |
1241 |
1241 |
wheel roller |
1241 |
7244 |
Bend at your waist and slowly roll the wheel forward, keeping your back straight and your core engaged. |
1241 |
| 1241 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing wheel rollerout.gif |
standing wheel rollerout |
2396 |
shoulders |
1241 |
1241 |
wheel roller |
1241 |
7245 |
Continue rolling forward until you feel a stretch in your abs and your body is extended as far as possible. |
1241 |
| 1241 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing wheel rollerout.gif |
standing wheel rollerout |
2395 |
lower back |
1241 |
1241 |
wheel roller |
1241 |
7245 |
Continue rolling forward until you feel a stretch in your abs and your body is extended as far as possible. |
1241 |
| 1241 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing wheel rollerout.gif |
standing wheel rollerout |
2396 |
shoulders |
1241 |
1241 |
wheel roller |
1241 |
7246 |
Pause for a moment, then slowly roll the wheel back towards your body, returning to the starting position. |
1241 |
| 1241 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing wheel rollerout.gif |
standing wheel rollerout |
2395 |
lower back |
1241 |
1241 |
wheel roller |
1241 |
7246 |
Pause for a moment, then slowly roll the wheel back towards your body, returning to the starting position. |
1241 |
| 1241 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing wheel rollerout.gif |
standing wheel rollerout |
2396 |
shoulders |
1241 |
1241 |
wheel roller |
1241 |
7247 |
Repeat for the desired number of repetitions. |
1241 |
| 1241 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\standing wheel rollerout.gif |
standing wheel rollerout |
2395 |
lower back |
1241 |
1241 |
wheel roller |
1241 |
7247 |
Repeat for the desired number of repetitions. |
1241 |
| 1242 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif |
star jump (male) |
2397 |
quadriceps |
1242 |
1242 |
body weight |
1242 |
7248 |
Stand with your feet shoulder-width apart and your arms by your sides. |
1242 |
| 1242 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif |
star jump (male) |
2399 |
calves |
1242 |
1242 |
body weight |
1242 |
7248 |
Stand with your feet shoulder-width apart and your arms by your sides. |
1242 |
| 1242 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif |
star jump (male) |
2398 |
hamstrings |
1242 |
1242 |
body weight |
1242 |
7248 |
Stand with your feet shoulder-width apart and your arms by your sides. |
1242 |
| 1242 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif |
star jump (male) |
2397 |
quadriceps |
1242 |
1242 |
body weight |
1242 |
7249 |
Bend your knees slightly and jump up explosively. |
1242 |
| 1242 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif |
star jump (male) |
2399 |
calves |
1242 |
1242 |
body weight |
1242 |
7249 |
Bend your knees slightly and jump up explosively. |
1242 |
| 1242 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif |
star jump (male) |
2398 |
hamstrings |
1242 |
1242 |
body weight |
1242 |
7249 |
Bend your knees slightly and jump up explosively. |
1242 |
| 1242 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif |
star jump (male) |
2397 |
quadriceps |
1242 |
1242 |
body weight |
1242 |
7250 |
As you jump, spread your legs and extend your arms out to the sides, forming a star shape with your body. |
1242 |
| 1242 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif |
star jump (male) |
2399 |
calves |
1242 |
1242 |
body weight |
1242 |
7250 |
As you jump, spread your legs and extend your arms out to the sides, forming a star shape with your body. |
1242 |
| 1242 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif |
star jump (male) |
2398 |
hamstrings |
1242 |
1242 |
body weight |
1242 |
7250 |
As you jump, spread your legs and extend your arms out to the sides, forming a star shape with your body. |
1242 |
| 1242 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif |
star jump (male) |
2397 |
quadriceps |
1242 |
1242 |
body weight |
1242 |
7251 |
Land softly on the balls of your feet with your knees slightly bent. |
1242 |
| 1242 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif |
star jump (male) |
2399 |
calves |
1242 |
1242 |
body weight |
1242 |
7251 |
Land softly on the balls of your feet with your knees slightly bent. |
1242 |
| 1242 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif |
star jump (male) |
2398 |
hamstrings |
1242 |
1242 |
body weight |
1242 |
7251 |
Land softly on the balls of your feet with your knees slightly bent. |
1242 |
| 1242 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif |
star jump (male) |
2397 |
quadriceps |
1242 |
1242 |
body weight |
1242 |
7252 |
Repeat for the desired number of repetitions. |
1242 |
| 1242 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif |
star jump (male) |
2399 |
calves |
1242 |
1242 |
body weight |
1242 |
7252 |
Repeat for the desired number of repetitions. |
1242 |
| 1242 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\star jump (male).gif |
star jump (male) |
2398 |
hamstrings |
1242 |
1242 |
body weight |
1242 |
7252 |
Repeat for the desired number of repetitions. |
1242 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2400 |
quadriceps |
1243 |
1243 |
stationary bike |
1243 |
7253 |
Adjust the seat height and position to ensure proper alignment. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2402 |
calves |
1243 |
1243 |
stationary bike |
1243 |
7253 |
Adjust the seat height and position to ensure proper alignment. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2401 |
hamstrings |
1243 |
1243 |
stationary bike |
1243 |
7253 |
Adjust the seat height and position to ensure proper alignment. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2400 |
quadriceps |
1243 |
1243 |
stationary bike |
1243 |
7254 |
Place your feet on the pedals and secure them with the straps if available. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2402 |
calves |
1243 |
1243 |
stationary bike |
1243 |
7254 |
Place your feet on the pedals and secure them with the straps if available. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2401 |
hamstrings |
1243 |
1243 |
stationary bike |
1243 |
7254 |
Place your feet on the pedals and secure them with the straps if available. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2400 |
quadriceps |
1243 |
1243 |
stationary bike |
1243 |
7255 |
Start pedaling at a comfortable pace. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2402 |
calves |
1243 |
1243 |
stationary bike |
1243 |
7255 |
Start pedaling at a comfortable pace. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2401 |
hamstrings |
1243 |
1243 |
stationary bike |
1243 |
7255 |
Start pedaling at a comfortable pace. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2400 |
quadriceps |
1243 |
1243 |
stationary bike |
1243 |
7256 |
Maintain a steady rhythm and increase the resistance as desired. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2402 |
calves |
1243 |
1243 |
stationary bike |
1243 |
7256 |
Maintain a steady rhythm and increase the resistance as desired. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2401 |
hamstrings |
1243 |
1243 |
stationary bike |
1243 |
7256 |
Maintain a steady rhythm and increase the resistance as desired. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2400 |
quadriceps |
1243 |
1243 |
stationary bike |
1243 |
7257 |
Engage your core muscles to maintain stability and proper posture. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2402 |
calves |
1243 |
1243 |
stationary bike |
1243 |
7257 |
Engage your core muscles to maintain stability and proper posture. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2401 |
hamstrings |
1243 |
1243 |
stationary bike |
1243 |
7257 |
Engage your core muscles to maintain stability and proper posture. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2400 |
quadriceps |
1243 |
1243 |
stationary bike |
1243 |
7258 |
Continue pedaling for the desired duration of your workout. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2402 |
calves |
1243 |
1243 |
stationary bike |
1243 |
7258 |
Continue pedaling for the desired duration of your workout. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2401 |
hamstrings |
1243 |
1243 |
stationary bike |
1243 |
7258 |
Continue pedaling for the desired duration of your workout. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2400 |
quadriceps |
1243 |
1243 |
stationary bike |
1243 |
7259 |
Gradually decrease the resistance and slow down before coming to a complete stop. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2402 |
calves |
1243 |
1243 |
stationary bike |
1243 |
7259 |
Gradually decrease the resistance and slow down before coming to a complete stop. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2401 |
hamstrings |
1243 |
1243 |
stationary bike |
1243 |
7259 |
Gradually decrease the resistance and slow down before coming to a complete stop. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2400 |
quadriceps |
1243 |
1243 |
stationary bike |
1243 |
7260 |
Stretch your legs and cool down after the workout. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2402 |
calves |
1243 |
1243 |
stationary bike |
1243 |
7260 |
Stretch your legs and cool down after the workout. |
1243 |
| 1243 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike run v. 3.gif |
stationary bike run v. 3 |
2401 |
hamstrings |
1243 |
1243 |
stationary bike |
1243 |
7260 |
Stretch your legs and cool down after the workout. |
1243 |
| 1244 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif |
stationary bike walk |
2403 |
quadriceps |
1244 |
1244 |
leverage machine |
1244 |
7261 |
Adjust the seat height and position on the stationary bike to ensure proper alignment. |
1244 |
| 1244 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif |
stationary bike walk |
2405 |
calves |
1244 |
1244 |
leverage machine |
1244 |
7261 |
Adjust the seat height and position on the stationary bike to ensure proper alignment. |
1244 |
| 1244 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif |
stationary bike walk |
2404 |
hamstrings |
1244 |
1244 |
leverage machine |
1244 |
7261 |
Adjust the seat height and position on the stationary bike to ensure proper alignment. |
1244 |
| 1244 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif |
stationary bike walk |
2403 |
quadriceps |
1244 |
1244 |
leverage machine |
1244 |
7262 |
Place your feet on the pedals and secure them with the straps if available. |
1244 |
| 1244 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif |
stationary bike walk |
2405 |
calves |
1244 |
1244 |
leverage machine |
1244 |
7262 |
Place your feet on the pedals and secure them with the straps if available. |
1244 |
| 1244 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif |
stationary bike walk |
2404 |
hamstrings |
1244 |
1244 |
leverage machine |
1244 |
7262 |
Place your feet on the pedals and secure them with the straps if available. |
1244 |
| 1244 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif |
stationary bike walk |
2403 |
quadriceps |
1244 |
1244 |
leverage machine |
1244 |
7263 |
Start pedaling at a comfortable pace, keeping your back straight and core engaged. |
1244 |
| 1244 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif |
stationary bike walk |
2405 |
calves |
1244 |
1244 |
leverage machine |
1244 |
7263 |
Start pedaling at a comfortable pace, keeping your back straight and core engaged. |
1244 |
| 1244 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif |
stationary bike walk |
2404 |
hamstrings |
1244 |
1244 |
leverage machine |
1244 |
7263 |
Start pedaling at a comfortable pace, keeping your back straight and core engaged. |
1244 |
| 1244 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif |
stationary bike walk |
2403 |
quadriceps |
1244 |
1244 |
leverage machine |
1244 |
7264 |
Maintain a steady rhythm and increase the resistance level if desired. |
1244 |
| 1244 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif |
stationary bike walk |
2405 |
calves |
1244 |
1244 |
leverage machine |
1244 |
7264 |
Maintain a steady rhythm and increase the resistance level if desired. |
1244 |
| 1244 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif |
stationary bike walk |
2404 |
hamstrings |
1244 |
1244 |
leverage machine |
1244 |
7264 |
Maintain a steady rhythm and increase the resistance level if desired. |
1244 |
| 1244 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif |
stationary bike walk |
2403 |
quadriceps |
1244 |
1244 |
leverage machine |
1244 |
7265 |
Continue pedaling for the desired duration of your cardio workout. |
1244 |
| 1244 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif |
stationary bike walk |
2405 |
calves |
1244 |
1244 |
leverage machine |
1244 |
7265 |
Continue pedaling for the desired duration of your cardio workout. |
1244 |
| 1244 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif |
stationary bike walk |
2404 |
hamstrings |
1244 |
1244 |
leverage machine |
1244 |
7265 |
Continue pedaling for the desired duration of your cardio workout. |
1244 |
| 1244 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif |
stationary bike walk |
2403 |
quadriceps |
1244 |
1244 |
leverage machine |
1244 |
7266 |
Cool down by gradually reducing your pace and resistance level. |
1244 |
| 1244 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif |
stationary bike walk |
2405 |
calves |
1244 |
1244 |
leverage machine |
1244 |
7266 |
Cool down by gradually reducing your pace and resistance level. |
1244 |
| 1244 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif |
stationary bike walk |
2404 |
hamstrings |
1244 |
1244 |
leverage machine |
1244 |
7266 |
Cool down by gradually reducing your pace and resistance level. |
1244 |
| 1244 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif |
stationary bike walk |
2403 |
quadriceps |
1244 |
1244 |
leverage machine |
1244 |
7267 |
Stretch your leg muscles after the workout to prevent tightness and promote recovery. |
1244 |
| 1244 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif |
stationary bike walk |
2405 |
calves |
1244 |
1244 |
leverage machine |
1244 |
7267 |
Stretch your leg muscles after the workout to prevent tightness and promote recovery. |
1244 |
| 1244 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\stationary bike walk.gif |
stationary bike walk |
2404 |
hamstrings |
1244 |
1244 |
leverage machine |
1244 |
7267 |
Stretch your leg muscles after the workout to prevent tightness and promote recovery. |
1244 |
| 1245 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle maltese.gif |
straddle maltese |
2406 |
shoulders |
1245 |
1245 |
body weight |
1245 |
7268 |
Start by hanging from a pair of rings with your arms fully extended and your body in a straight line. |
1245 |
| 1245 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle maltese.gif |
straddle maltese |
2407 |
chest |
1245 |
1245 |
body weight |
1245 |
7268 |
Start by hanging from a pair of rings with your arms fully extended and your body in a straight line. |
1245 |
| 1245 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle maltese.gif |
straddle maltese |
2406 |
shoulders |
1245 |
1245 |
body weight |
1245 |
7269 |
Spread your legs wide apart, forming a straddle position. |
1245 |
| 1245 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle maltese.gif |
straddle maltese |
2407 |
chest |
1245 |
1245 |
body weight |
1245 |
7269 |
Spread your legs wide apart, forming a straddle position. |
1245 |
| 1245 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle maltese.gif |
straddle maltese |
2406 |
shoulders |
1245 |
1245 |
body weight |
1245 |
7270 |
Engage your core and slowly lower your body until your arms are parallel to the ground. |
1245 |
| 1245 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle maltese.gif |
straddle maltese |
2407 |
chest |
1245 |
1245 |
body weight |
1245 |
7270 |
Engage your core and slowly lower your body until your arms are parallel to the ground. |
1245 |
| 1245 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle maltese.gif |
straddle maltese |
2406 |
shoulders |
1245 |
1245 |
body weight |
1245 |
7271 |
Hold this position for a few seconds, then push yourself back up to the starting position. |
1245 |
| 1245 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle maltese.gif |
straddle maltese |
2407 |
chest |
1245 |
1245 |
body weight |
1245 |
7271 |
Hold this position for a few seconds, then push yourself back up to the starting position. |
1245 |
| 1245 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle maltese.gif |
straddle maltese |
2406 |
shoulders |
1245 |
1245 |
body weight |
1245 |
7272 |
Repeat for the desired number of repetitions. |
1245 |
| 1245 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle maltese.gif |
straddle maltese |
2407 |
chest |
1245 |
1245 |
body weight |
1245 |
7272 |
Repeat for the desired number of repetitions. |
1245 |
| 1246 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif |
straddle planche |
2409 |
triceps |
1246 |
1246 |
body weight |
1246 |
7273 |
Start in a push-up position with your hands shoulder-width apart and your feet spread wide apart. |
1246 |
| 1246 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif |
straddle planche |
2410 |
chest |
1246 |
1246 |
body weight |
1246 |
7273 |
Start in a push-up position with your hands shoulder-width apart and your feet spread wide apart. |
1246 |
| 1246 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif |
straddle planche |
2408 |
shoulders |
1246 |
1246 |
body weight |
1246 |
7273 |
Start in a push-up position with your hands shoulder-width apart and your feet spread wide apart. |
1246 |
| 1246 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif |
straddle planche |
2409 |
triceps |
1246 |
1246 |
body weight |
1246 |
7274 |
Engage your core and slowly shift your weight forward, bringing your shoulders over your hands. |
1246 |
| 1246 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif |
straddle planche |
2410 |
chest |
1246 |
1246 |
body weight |
1246 |
7274 |
Engage your core and slowly shift your weight forward, bringing your shoulders over your hands. |
1246 |
| 1246 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif |
straddle planche |
2408 |
shoulders |
1246 |
1246 |
body weight |
1246 |
7274 |
Engage your core and slowly shift your weight forward, bringing your shoulders over your hands. |
1246 |
| 1246 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif |
straddle planche |
2409 |
triceps |
1246 |
1246 |
body weight |
1246 |
7275 |
Bend your elbows and lower your body towards the ground, keeping your elbows close to your sides. |
1246 |
| 1246 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif |
straddle planche |
2410 |
chest |
1246 |
1246 |
body weight |
1246 |
7275 |
Bend your elbows and lower your body towards the ground, keeping your elbows close to your sides. |
1246 |
| 1246 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif |
straddle planche |
2408 |
shoulders |
1246 |
1246 |
body weight |
1246 |
7275 |
Bend your elbows and lower your body towards the ground, keeping your elbows close to your sides. |
1246 |
| 1246 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif |
straddle planche |
2409 |
triceps |
1246 |
1246 |
body weight |
1246 |
7276 |
Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position. |
1246 |
| 1246 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif |
straddle planche |
2410 |
chest |
1246 |
1246 |
body weight |
1246 |
7276 |
Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position. |
1246 |
| 1246 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif |
straddle planche |
2408 |
shoulders |
1246 |
1246 |
body weight |
1246 |
7276 |
Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position. |
1246 |
| 1246 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif |
straddle planche |
2409 |
triceps |
1246 |
1246 |
body weight |
1246 |
7277 |
Repeat for the desired number of repetitions. |
1246 |
| 1246 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif |
straddle planche |
2410 |
chest |
1246 |
1246 |
body weight |
1246 |
7277 |
Repeat for the desired number of repetitions. |
1246 |
| 1246 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\straddle planche.gif |
straddle planche |
2408 |
shoulders |
1246 |
1246 |
body weight |
1246 |
7277 |
Repeat for the desired number of repetitions. |
1246 |
| 1247 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\straight leg outer hip abductor.gif |
straight leg outer hip abductor |
2412 |
hamstrings |
1247 |
1247 |
body weight |
1247 |
7278 |
Lie on your side with your legs straight and stacked on top of each other. |
1247 |
| 1247 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\straight leg outer hip abductor.gif |
straight leg outer hip abductor |
2411 |
glutes |
1247 |
1247 |
body weight |
1247 |
7278 |
Lie on your side with your legs straight and stacked on top of each other. |
1247 |
| 1247 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\straight leg outer hip abductor.gif |
straight leg outer hip abductor |
2412 |
hamstrings |
1247 |
1247 |
body weight |
1247 |
7279 |
Place your bottom arm under your head for support. |
1247 |
| 1247 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\straight leg outer hip abductor.gif |
straight leg outer hip abductor |
2411 |
glutes |
1247 |
1247 |
body weight |
1247 |
7279 |
Place your bottom arm under your head for support. |
1247 |
| 1247 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\straight leg outer hip abductor.gif |
straight leg outer hip abductor |
2412 |
hamstrings |
1247 |
1247 |
body weight |
1247 |
7280 |
Engage your core and lift your top leg as high as possible without rotating your hips or leaning backward. |
1247 |
| 1247 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\straight leg outer hip abductor.gif |
straight leg outer hip abductor |
2411 |
glutes |
1247 |
1247 |
body weight |
1247 |
7280 |
Engage your core and lift your top leg as high as possible without rotating your hips or leaning backward. |
1247 |
| 1247 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\straight leg outer hip abductor.gif |
straight leg outer hip abductor |
2412 |
hamstrings |
1247 |
1247 |
body weight |
1247 |
7281 |
Pause for a moment at the top, then slowly lower your leg back down to the starting position. |
1247 |
| 1247 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\straight leg outer hip abductor.gif |
straight leg outer hip abductor |
2411 |
glutes |
1247 |
1247 |
body weight |
1247 |
7281 |
Pause for a moment at the top, then slowly lower your leg back down to the starting position. |
1247 |
| 1247 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\straight leg outer hip abductor.gif |
straight leg outer hip abductor |
2412 |
hamstrings |
1247 |
1247 |
body weight |
1247 |
7282 |
Repeat for the desired number of repetitions, then switch sides. |
1247 |
| 1247 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\straight leg outer hip abductor.gif |
straight leg outer hip abductor |
2411 |
glutes |
1247 |
1247 |
body weight |
1247 |
7282 |
Repeat for the desired number of repetitions, then switch sides. |
1247 |
| 1248 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif |
superman push-up |
2414 |
shoulders |
1248 |
1248 |
body weight |
1248 |
7283 |
Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together. |
1248 |
| 1248 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif |
superman push-up |
2413 |
core |
1248 |
1248 |
body weight |
1248 |
7283 |
Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together. |
1248 |
| 1248 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif |
superman push-up |
2414 |
shoulders |
1248 |
1248 |
body weight |
1248 |
7284 |
Engage your core and lower your body towards the ground, keeping your elbows close to your sides. |
1248 |
| 1248 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif |
superman push-up |
2413 |
core |
1248 |
1248 |
body weight |
1248 |
7284 |
Engage your core and lower your body towards the ground, keeping your elbows close to your sides. |
1248 |
| 1248 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif |
superman push-up |
2414 |
shoulders |
1248 |
1248 |
body weight |
1248 |
7285 |
As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out. |
1248 |
| 1248 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif |
superman push-up |
2413 |
core |
1248 |
1248 |
body weight |
1248 |
7285 |
As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out. |
1248 |
| 1248 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif |
superman push-up |
2414 |
shoulders |
1248 |
1248 |
body weight |
1248 |
7286 |
Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position. |
1248 |
| 1248 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif |
superman push-up |
2413 |
core |
1248 |
1248 |
body weight |
1248 |
7286 |
Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position. |
1248 |
| 1248 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif |
superman push-up |
2414 |
shoulders |
1248 |
1248 |
body weight |
1248 |
7287 |
Repeat the movement, this time lifting your left arm and right leg. |
1248 |
| 1248 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif |
superman push-up |
2413 |
core |
1248 |
1248 |
body weight |
1248 |
7287 |
Repeat the movement, this time lifting your left arm and right leg. |
1248 |
| 1248 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif |
superman push-up |
2414 |
shoulders |
1248 |
1248 |
body weight |
1248 |
7288 |
Continue alternating sides for the desired number of repetitions. |
1248 |
| 1248 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\superman push-up.gif |
superman push-up |
2413 |
core |
1248 |
1248 |
body weight |
1248 |
7288 |
Continue alternating sides for the desired number of repetitions. |
1248 |
| 1249 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif |
suspended abdominal fallout |
2416 |
hip flexors |
1249 |
1249 |
body weight |
1249 |
7289 |
Attach a suspension trainer to a high anchor point and adjust the straps to waist height. |
1249 |
| 1249 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif |
suspended abdominal fallout |
2415 |
obliques |
1249 |
1249 |
body weight |
1249 |
7289 |
Attach a suspension trainer to a high anchor point and adjust the straps to waist height. |
1249 |
| 1249 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif |
suspended abdominal fallout |
2416 |
hip flexors |
1249 |
1249 |
body weight |
1249 |
7290 |
Stand facing away from the anchor point and hold the handles with your arms extended in front of you. |
1249 |
| 1249 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif |
suspended abdominal fallout |
2415 |
obliques |
1249 |
1249 |
body weight |
1249 |
7290 |
Stand facing away from the anchor point and hold the handles with your arms extended in front of you. |
1249 |
| 1249 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif |
suspended abdominal fallout |
2416 |
hip flexors |
1249 |
1249 |
body weight |
1249 |
7291 |
Lean forward at the waist, keeping your body straight and your core engaged. |
1249 |
| 1249 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif |
suspended abdominal fallout |
2415 |
obliques |
1249 |
1249 |
body weight |
1249 |
7291 |
Lean forward at the waist, keeping your body straight and your core engaged. |
1249 |
| 1249 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif |
suspended abdominal fallout |
2416 |
hip flexors |
1249 |
1249 |
body weight |
1249 |
7292 |
Lower your body as far as you can while maintaining control and tension in your abs. |
1249 |
| 1249 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif |
suspended abdominal fallout |
2415 |
obliques |
1249 |
1249 |
body weight |
1249 |
7292 |
Lower your body as far as you can while maintaining control and tension in your abs. |
1249 |
| 1249 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif |
suspended abdominal fallout |
2416 |
hip flexors |
1249 |
1249 |
body weight |
1249 |
7293 |
Pause for a moment at the bottom, then slowly raise your body back up to the starting position. |
1249 |
| 1249 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif |
suspended abdominal fallout |
2415 |
obliques |
1249 |
1249 |
body weight |
1249 |
7293 |
Pause for a moment at the bottom, then slowly raise your body back up to the starting position. |
1249 |
| 1249 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif |
suspended abdominal fallout |
2416 |
hip flexors |
1249 |
1249 |
body weight |
1249 |
7294 |
Repeat for the desired number of repetitions. |
1249 |
| 1249 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended abdominal fallout.gif |
suspended abdominal fallout |
2415 |
obliques |
1249 |
1249 |
body weight |
1249 |
7294 |
Repeat for the desired number of repetitions. |
1249 |
| 1250 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif |
suspended push-up |
2418 |
shoulders |
1250 |
1250 |
body weight |
1250 |
7295 |
Find a suspension trainer and adjust it to an appropriate height. |
1250 |
| 1250 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif |
suspended push-up |
2419 |
core |
1250 |
1250 |
body weight |
1250 |
7295 |
Find a suspension trainer and adjust it to an appropriate height. |
1250 |
| 1250 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif |
suspended push-up |
2417 |
triceps |
1250 |
1250 |
body weight |
1250 |
7295 |
Find a suspension trainer and adjust it to an appropriate height. |
1250 |
| 1250 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif |
suspended push-up |
2418 |
shoulders |
1250 |
1250 |
body weight |
1250 |
7296 |
Stand facing away from the anchor point and hold the handles with an overhand grip. |
1250 |
| 1250 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif |
suspended push-up |
2419 |
core |
1250 |
1250 |
body weight |
1250 |
7296 |
Stand facing away from the anchor point and hold the handles with an overhand grip. |
1250 |
| 1250 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif |
suspended push-up |
2417 |
triceps |
1250 |
1250 |
body weight |
1250 |
7296 |
Stand facing away from the anchor point and hold the handles with an overhand grip. |
1250 |
| 1250 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif |
suspended push-up |
2418 |
shoulders |
1250 |
1250 |
body weight |
1250 |
7297 |
Walk your feet forward, leaning your body forward until your weight is supported by the suspension trainer. |
1250 |
| 1250 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif |
suspended push-up |
2419 |
core |
1250 |
1250 |
body weight |
1250 |
7297 |
Walk your feet forward, leaning your body forward until your weight is supported by the suspension trainer. |
1250 |
| 1250 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif |
suspended push-up |
2417 |
triceps |
1250 |
1250 |
body weight |
1250 |
7297 |
Walk your feet forward, leaning your body forward until your weight is supported by the suspension trainer. |
1250 |
| 1250 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif |
suspended push-up |
2418 |
shoulders |
1250 |
1250 |
body weight |
1250 |
7298 |
Keep your body straight from head to heels, engage your core, and lower your chest towards the handles. |
1250 |
| 1250 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif |
suspended push-up |
2419 |
core |
1250 |
1250 |
body weight |
1250 |
7298 |
Keep your body straight from head to heels, engage your core, and lower your chest towards the handles. |
1250 |
| 1250 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif |
suspended push-up |
2417 |
triceps |
1250 |
1250 |
body weight |
1250 |
7298 |
Keep your body straight from head to heels, engage your core, and lower your chest towards the handles. |
1250 |
| 1250 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif |
suspended push-up |
2418 |
shoulders |
1250 |
1250 |
body weight |
1250 |
7299 |
Push through your chest and arms to return to the starting position. |
1250 |
| 1250 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif |
suspended push-up |
2419 |
core |
1250 |
1250 |
body weight |
1250 |
7299 |
Push through your chest and arms to return to the starting position. |
1250 |
| 1250 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif |
suspended push-up |
2417 |
triceps |
1250 |
1250 |
body weight |
1250 |
7299 |
Push through your chest and arms to return to the starting position. |
1250 |
| 1250 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif |
suspended push-up |
2418 |
shoulders |
1250 |
1250 |
body weight |
1250 |
7300 |
Repeat for the desired number of repetitions. |
1250 |
| 1250 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif |
suspended push-up |
2419 |
core |
1250 |
1250 |
body weight |
1250 |
7300 |
Repeat for the desired number of repetitions. |
1250 |
| 1250 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended push-up.gif |
suspended push-up |
2417 |
triceps |
1250 |
1250 |
body weight |
1250 |
7300 |
Repeat for the desired number of repetitions. |
1250 |
| 1251 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended reverse crunch.gif |
suspended reverse crunch |
2420 |
hip flexors |
1251 |
1251 |
body weight |
1251 |
7301 |
Hang from a pull-up bar with your arms fully extended and your palms facing away from you. |
1251 |
| 1251 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended reverse crunch.gif |
suspended reverse crunch |
2420 |
hip flexors |
1251 |
1251 |
body weight |
1251 |
7302 |
Engage your core and lift your knees up towards your chest, curling your pelvis towards your ribcage. |
1251 |
| 1251 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended reverse crunch.gif |
suspended reverse crunch |
2420 |
hip flexors |
1251 |
1251 |
body weight |
1251 |
7303 |
Pause for a moment at the top, then slowly lower your knees back down to the starting position. |
1251 |
| 1251 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended reverse crunch.gif |
suspended reverse crunch |
2420 |
hip flexors |
1251 |
1251 |
body weight |
1251 |
7304 |
Repeat for the desired number of repetitions. |
1251 |
| 1252 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif |
suspended row |
2421 |
biceps |
1252 |
1252 |
body weight |
1252 |
7305 |
Set up a suspension trainer at an appropriate height. |
1252 |
| 1252 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif |
suspended row |
2422 |
shoulders |
1252 |
1252 |
body weight |
1252 |
7305 |
Set up a suspension trainer at an appropriate height. |
1252 |
| 1252 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif |
suspended row |
2421 |
biceps |
1252 |
1252 |
body weight |
1252 |
7306 |
Stand facing the anchor point with your feet shoulder-width apart. |
1252 |
| 1252 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif |
suspended row |
2422 |
shoulders |
1252 |
1252 |
body weight |
1252 |
7306 |
Stand facing the anchor point with your feet shoulder-width apart. |
1252 |
| 1252 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif |
suspended row |
2421 |
biceps |
1252 |
1252 |
body weight |
1252 |
7307 |
Hold the handles with an overhand grip, palms facing each other. |
1252 |
| 1252 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif |
suspended row |
2422 |
shoulders |
1252 |
1252 |
body weight |
1252 |
7307 |
Hold the handles with an overhand grip, palms facing each other. |
1252 |
| 1252 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif |
suspended row |
2421 |
biceps |
1252 |
1252 |
body weight |
1252 |
7308 |
Lean back, keeping your body straight and your heels on the ground. |
1252 |
| 1252 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif |
suspended row |
2422 |
shoulders |
1252 |
1252 |
body weight |
1252 |
7308 |
Lean back, keeping your body straight and your heels on the ground. |
1252 |
| 1252 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif |
suspended row |
2421 |
biceps |
1252 |
1252 |
body weight |
1252 |
7309 |
Pull your chest towards the handles, squeezing your shoulder blades together. |
1252 |
| 1252 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif |
suspended row |
2422 |
shoulders |
1252 |
1252 |
body weight |
1252 |
7309 |
Pull your chest towards the handles, squeezing your shoulder blades together. |
1252 |
| 1252 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif |
suspended row |
2421 |
biceps |
1252 |
1252 |
body weight |
1252 |
7310 |
Pause for a moment at the top, then slowly lower yourself back to the starting position. |
1252 |
| 1252 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif |
suspended row |
2422 |
shoulders |
1252 |
1252 |
body weight |
1252 |
7310 |
Pause for a moment at the top, then slowly lower yourself back to the starting position. |
1252 |
| 1252 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif |
suspended row |
2421 |
biceps |
1252 |
1252 |
body weight |
1252 |
7311 |
Repeat for the desired number of repetitions. |
1252 |
| 1252 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended row.gif |
suspended row |
2422 |
shoulders |
1252 |
1252 |
body weight |
1252 |
7311 |
Repeat for the desired number of repetitions. |
1252 |
| 1253 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif |
suspended split squat |
2424 |
hamstrings |
1253 |
1253 |
body weight |
1253 |
7312 |
Stand facing away from a suspension trainer with your feet shoulder-width apart. |
1253 |
| 1253 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif |
suspended split squat |
2425 |
calves |
1253 |
1253 |
body weight |
1253 |
7312 |
Stand facing away from a suspension trainer with your feet shoulder-width apart. |
1253 |
| 1253 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif |
suspended split squat |
2423 |
glutes |
1253 |
1253 |
body weight |
1253 |
7312 |
Stand facing away from a suspension trainer with your feet shoulder-width apart. |
1253 |
| 1253 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif |
suspended split squat |
2424 |
hamstrings |
1253 |
1253 |
body weight |
1253 |
7313 |
Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer. |
1253 |
| 1253 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif |
suspended split squat |
2425 |
calves |
1253 |
1253 |
body weight |
1253 |
7313 |
Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer. |
1253 |
| 1253 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif |
suspended split squat |
2423 |
glutes |
1253 |
1253 |
body weight |
1253 |
7313 |
Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer. |
1253 |
| 1253 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif |
suspended split squat |
2424 |
hamstrings |
1253 |
1253 |
body weight |
1253 |
7314 |
Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes. |
1253 |
| 1253 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif |
suspended split squat |
2425 |
calves |
1253 |
1253 |
body weight |
1253 |
7314 |
Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes. |
1253 |
| 1253 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif |
suspended split squat |
2423 |
glutes |
1253 |
1253 |
body weight |
1253 |
7314 |
Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes. |
1253 |
| 1253 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif |
suspended split squat |
2424 |
hamstrings |
1253 |
1253 |
body weight |
1253 |
7315 |
Push through your heel to return to the starting position. |
1253 |
| 1253 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif |
suspended split squat |
2425 |
calves |
1253 |
1253 |
body weight |
1253 |
7315 |
Push through your heel to return to the starting position. |
1253 |
| 1253 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif |
suspended split squat |
2423 |
glutes |
1253 |
1253 |
body weight |
1253 |
7315 |
Push through your heel to return to the starting position. |
1253 |
| 1253 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif |
suspended split squat |
2424 |
hamstrings |
1253 |
1253 |
body weight |
1253 |
7316 |
Repeat for the desired number of repetitions, then switch legs. |
1253 |
| 1253 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif |
suspended split squat |
2425 |
calves |
1253 |
1253 |
body weight |
1253 |
7316 |
Repeat for the desired number of repetitions, then switch legs. |
1253 |
| 1253 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\suspended split squat.gif |
suspended split squat |
2423 |
glutes |
1253 |
1253 |
body weight |
1253 |
7316 |
Repeat for the desired number of repetitions, then switch legs. |
1253 |
| 1254 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif |
swimmer kicks v. 2 (male) |
2426 |
hamstrings |
1254 |
1254 |
body weight |
1254 |
7317 |
Lie face down on a mat with your arms extended overhead. |
1254 |
| 1254 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif |
swimmer kicks v. 2 (male) |
2427 |
quadriceps |
1254 |
1254 |
body weight |
1254 |
7317 |
Lie face down on a mat with your arms extended overhead. |
1254 |
| 1254 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif |
swimmer kicks v. 2 (male) |
2428 |
calves |
1254 |
1254 |
body weight |
1254 |
7317 |
Lie face down on a mat with your arms extended overhead. |
1254 |
| 1254 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif |
swimmer kicks v. 2 (male) |
2426 |
hamstrings |
1254 |
1254 |
body weight |
1254 |
7318 |
Engage your core and lift your chest and legs off the ground simultaneously. |
1254 |
| 1254 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif |
swimmer kicks v. 2 (male) |
2427 |
quadriceps |
1254 |
1254 |
body weight |
1254 |
7318 |
Engage your core and lift your chest and legs off the ground simultaneously. |
1254 |
| 1254 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif |
swimmer kicks v. 2 (male) |
2428 |
calves |
1254 |
1254 |
body weight |
1254 |
7318 |
Engage your core and lift your chest and legs off the ground simultaneously. |
1254 |
| 1254 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif |
swimmer kicks v. 2 (male) |
2426 |
hamstrings |
1254 |
1254 |
body weight |
1254 |
7319 |
Kick your legs up and down in a fluttering motion, as if you were swimming. |
1254 |
| 1254 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif |
swimmer kicks v. 2 (male) |
2427 |
quadriceps |
1254 |
1254 |
body weight |
1254 |
7319 |
Kick your legs up and down in a fluttering motion, as if you were swimming. |
1254 |
| 1254 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif |
swimmer kicks v. 2 (male) |
2428 |
calves |
1254 |
1254 |
body weight |
1254 |
7319 |
Kick your legs up and down in a fluttering motion, as if you were swimming. |
1254 |
| 1254 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif |
swimmer kicks v. 2 (male) |
2426 |
hamstrings |
1254 |
1254 |
body weight |
1254 |
7320 |
Continue kicking for the desired number of repetitions. |
1254 |
| 1254 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif |
swimmer kicks v. 2 (male) |
2427 |
quadriceps |
1254 |
1254 |
body weight |
1254 |
7320 |
Continue kicking for the desired number of repetitions. |
1254 |
| 1254 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif |
swimmer kicks v. 2 (male) |
2428 |
calves |
1254 |
1254 |
body weight |
1254 |
7320 |
Continue kicking for the desired number of repetitions. |
1254 |
| 1254 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif |
swimmer kicks v. 2 (male) |
2426 |
hamstrings |
1254 |
1254 |
body weight |
1254 |
7321 |
Lower your chest and legs back down to the starting position. |
1254 |
| 1254 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif |
swimmer kicks v. 2 (male) |
2427 |
quadriceps |
1254 |
1254 |
body weight |
1254 |
7321 |
Lower your chest and legs back down to the starting position. |
1254 |
| 1254 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\swimmer kicks v. 2 (male).gif |
swimmer kicks v. 2 (male) |
2428 |
calves |
1254 |
1254 |
body weight |
1254 |
7321 |
Lower your chest and legs back down to the starting position. |
1254 |
| 1255 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\swing 360.gif |
swing 360 |
2429 |
shoulders |
1255 |
1255 |
body weight |
1255 |
7322 |
Stand with your feet shoulder-width apart and knees slightly bent. |
1255 |
| 1255 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\swing 360.gif |
swing 360 |
2430 |
core |
1255 |
1255 |
body weight |
1255 |
7322 |
Stand with your feet shoulder-width apart and knees slightly bent. |
1255 |
| 1255 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\swing 360.gif |
swing 360 |
2429 |
shoulders |
1255 |
1255 |
body weight |
1255 |
7323 |
Hold your arms straight out in front of you, parallel to the ground. |
1255 |
| 1255 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\swing 360.gif |
swing 360 |
2430 |
core |
1255 |
1255 |
body weight |
1255 |
7323 |
Hold your arms straight out in front of you, parallel to the ground. |
1255 |
| 1255 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\swing 360.gif |
swing 360 |
2429 |
shoulders |
1255 |
1255 |
body weight |
1255 |
7324 |
Engage your core and swing your arms in a circular motion, rotating your torso as you do so. |
1255 |
| 1255 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\swing 360.gif |
swing 360 |
2430 |
core |
1255 |
1255 |
body weight |
1255 |
7324 |
Engage your core and swing your arms in a circular motion, rotating your torso as you do so. |
1255 |
| 1255 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\swing 360.gif |
swing 360 |
2429 |
shoulders |
1255 |
1255 |
body weight |
1255 |
7325 |
Continue the circular motion, swinging your arms and rotating your torso for the desired number of repetitions. |
1255 |
| 1255 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\swing 360.gif |
swing 360 |
2430 |
core |
1255 |
1255 |
body weight |
1255 |
7325 |
Continue the circular motion, swinging your arms and rotating your torso for the desired number of repetitions. |
1255 |
| 1255 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\swing 360.gif |
swing 360 |
2429 |
shoulders |
1255 |
1255 |
body weight |
1255 |
7326 |
Remember to breathe throughout the exercise. |
1255 |
| 1255 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\swing 360.gif |
swing 360 |
2430 |
core |
1255 |
1255 |
body weight |
1255 |
7326 |
Remember to breathe throughout the exercise. |
1255 |
| 1256 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\three bench dip.gif |
three bench dip |
2431 |
chest |
1256 |
1256 |
body weight |
1256 |
7327 |
Sit on a bench with your hands gripping the edge, fingers pointing forward. |
1256 |
| 1256 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\three bench dip.gif |
three bench dip |
2432 |
shoulders |
1256 |
1256 |
body weight |
1256 |
7327 |
Sit on a bench with your hands gripping the edge, fingers pointing forward. |
1256 |
| 1256 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\three bench dip.gif |
three bench dip |
2431 |
chest |
1256 |
1256 |
body weight |
1256 |
7328 |
Slide your butt off the bench, supporting your weight with your hands. |
1256 |
| 1256 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\three bench dip.gif |
three bench dip |
2432 |
shoulders |
1256 |
1256 |
body weight |
1256 |
7328 |
Slide your butt off the bench, supporting your weight with your hands. |
1256 |
| 1256 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\three bench dip.gif |
three bench dip |
2431 |
chest |
1256 |
1256 |
body weight |
1256 |
7329 |
Bend your elbows and lower your body until your upper arms are parallel to the ground. |
1256 |
| 1256 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\three bench dip.gif |
three bench dip |
2432 |
shoulders |
1256 |
1256 |
body weight |
1256 |
7329 |
Bend your elbows and lower your body until your upper arms are parallel to the ground. |
1256 |
| 1256 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\three bench dip.gif |
three bench dip |
2431 |
chest |
1256 |
1256 |
body weight |
1256 |
7330 |
Push yourself back up to the starting position. |
1256 |
| 1256 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\three bench dip.gif |
three bench dip |
2432 |
shoulders |
1256 |
1256 |
body weight |
1256 |
7330 |
Push yourself back up to the starting position. |
1256 |
| 1256 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\three bench dip.gif |
three bench dip |
2431 |
chest |
1256 |
1256 |
body weight |
1256 |
7331 |
Repeat for the desired number of repetitions. |
1256 |
| 1256 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\three bench dip.gif |
three bench dip |
2432 |
shoulders |
1256 |
1256 |
body weight |
1256 |
7331 |
Repeat for the desired number of repetitions. |
1256 |
| 1257 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif |
tire flip |
2433 |
hamstrings |
1257 |
1257 |
tire |
1257 |
7332 |
Stand with your feet shoulder-width apart, facing the tire. |
1257 |
| 1257 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif |
tire flip |
2434 |
quadriceps |
1257 |
1257 |
tire |
1257 |
7332 |
Stand with your feet shoulder-width apart, facing the tire. |
1257 |
| 1257 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif |
tire flip |
2435 |
core |
1257 |
1257 |
tire |
1257 |
7332 |
Stand with your feet shoulder-width apart, facing the tire. |
1257 |
| 1257 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif |
tire flip |
2433 |
hamstrings |
1257 |
1257 |
tire |
1257 |
7333 |
Bend your knees and hinge at the hips, lowering into a squat position. |
1257 |
| 1257 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif |
tire flip |
2434 |
quadriceps |
1257 |
1257 |
tire |
1257 |
7333 |
Bend your knees and hinge at the hips, lowering into a squat position. |
1257 |
| 1257 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif |
tire flip |
2435 |
core |
1257 |
1257 |
tire |
1257 |
7333 |
Bend your knees and hinge at the hips, lowering into a squat position. |
1257 |
| 1257 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif |
tire flip |
2433 |
hamstrings |
1257 |
1257 |
tire |
1257 |
7334 |
Reach down and grab the bottom edge of the tire with both hands, fingers facing towards you. |
1257 |
| 1257 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif |
tire flip |
2434 |
quadriceps |
1257 |
1257 |
tire |
1257 |
7334 |
Reach down and grab the bottom edge of the tire with both hands, fingers facing towards you. |
1257 |
| 1257 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif |
tire flip |
2435 |
core |
1257 |
1257 |
tire |
1257 |
7334 |
Reach down and grab the bottom edge of the tire with both hands, fingers facing towards you. |
1257 |
| 1257 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif |
tire flip |
2433 |
hamstrings |
1257 |
1257 |
tire |
1257 |
7335 |
Engage your glutes and leg muscles, and explosively drive through your legs to lift the tire off the ground. |
1257 |
| 1257 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif |
tire flip |
2434 |
quadriceps |
1257 |
1257 |
tire |
1257 |
7335 |
Engage your glutes and leg muscles, and explosively drive through your legs to lift the tire off the ground. |
1257 |
| 1257 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif |
tire flip |
2435 |
core |
1257 |
1257 |
tire |
1257 |
7335 |
Engage your glutes and leg muscles, and explosively drive through your legs to lift the tire off the ground. |
1257 |
| 1257 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif |
tire flip |
2433 |
hamstrings |
1257 |
1257 |
tire |
1257 |
7336 |
As the tire flips over, use your upper body strength to guide it and maintain control. |
1257 |
| 1257 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif |
tire flip |
2434 |
quadriceps |
1257 |
1257 |
tire |
1257 |
7336 |
As the tire flips over, use your upper body strength to guide it and maintain control. |
1257 |
| 1257 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif |
tire flip |
2435 |
core |
1257 |
1257 |
tire |
1257 |
7336 |
As the tire flips over, use your upper body strength to guide it and maintain control. |
1257 |
| 1257 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif |
tire flip |
2433 |
hamstrings |
1257 |
1257 |
tire |
1257 |
7337 |
Once the tire is fully flipped, quickly step back and reset your stance. |
1257 |
| 1257 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif |
tire flip |
2434 |
quadriceps |
1257 |
1257 |
tire |
1257 |
7337 |
Once the tire is fully flipped, quickly step back and reset your stance. |
1257 |
| 1257 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif |
tire flip |
2435 |
core |
1257 |
1257 |
tire |
1257 |
7337 |
Once the tire is fully flipped, quickly step back and reset your stance. |
1257 |
| 1257 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif |
tire flip |
2433 |
hamstrings |
1257 |
1257 |
tire |
1257 |
7338 |
Repeat for the desired number of repetitions. |
1257 |
| 1257 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif |
tire flip |
2434 |
quadriceps |
1257 |
1257 |
tire |
1257 |
7338 |
Repeat for the desired number of repetitions. |
1257 |
| 1257 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\tire flip.gif |
tire flip |
2435 |
core |
1257 |
1257 |
tire |
1257 |
7338 |
Repeat for the desired number of repetitions. |
1257 |
| 1258 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif |
trap bar deadlift |
2436 |
hamstrings |
1258 |
1258 |
trap bar |
1258 |
7339 |
Stand with your feet shoulder-width apart and the trap bar on the ground in front of you. |
1258 |
| 1258 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif |
trap bar deadlift |
2437 |
quadriceps |
1258 |
1258 |
trap bar |
1258 |
7339 |
Stand with your feet shoulder-width apart and the trap bar on the ground in front of you. |
1258 |
| 1258 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif |
trap bar deadlift |
2438 |
lower back |
1258 |
1258 |
trap bar |
1258 |
7339 |
Stand with your feet shoulder-width apart and the trap bar on the ground in front of you. |
1258 |
| 1258 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif |
trap bar deadlift |
2436 |
hamstrings |
1258 |
1258 |
trap bar |
1258 |
7340 |
Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip. |
1258 |
| 1258 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif |
trap bar deadlift |
2437 |
quadriceps |
1258 |
1258 |
trap bar |
1258 |
7340 |
Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip. |
1258 |
| 1258 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif |
trap bar deadlift |
2438 |
lower back |
1258 |
1258 |
trap bar |
1258 |
7340 |
Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip. |
1258 |
| 1258 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif |
trap bar deadlift |
2436 |
hamstrings |
1258 |
1258 |
trap bar |
1258 |
7341 |
Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees. |
1258 |
| 1258 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif |
trap bar deadlift |
2437 |
quadriceps |
1258 |
1258 |
trap bar |
1258 |
7341 |
Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees. |
1258 |
| 1258 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif |
trap bar deadlift |
2438 |
lower back |
1258 |
1258 |
trap bar |
1258 |
7341 |
Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees. |
1258 |
| 1258 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif |
trap bar deadlift |
2436 |
hamstrings |
1258 |
1258 |
trap bar |
1258 |
7342 |
As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement. |
1258 |
| 1258 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif |
trap bar deadlift |
2437 |
quadriceps |
1258 |
1258 |
trap bar |
1258 |
7342 |
As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement. |
1258 |
| 1258 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif |
trap bar deadlift |
2438 |
lower back |
1258 |
1258 |
trap bar |
1258 |
7342 |
As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement. |
1258 |
| 1258 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif |
trap bar deadlift |
2436 |
hamstrings |
1258 |
1258 |
trap bar |
1258 |
7343 |
Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement. |
1258 |
| 1258 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif |
trap bar deadlift |
2437 |
quadriceps |
1258 |
1258 |
trap bar |
1258 |
7343 |
Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement. |
1258 |
| 1258 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif |
trap bar deadlift |
2438 |
lower back |
1258 |
1258 |
trap bar |
1258 |
7343 |
Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement. |
1258 |
| 1258 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif |
trap bar deadlift |
2436 |
hamstrings |
1258 |
1258 |
trap bar |
1258 |
7344 |
Repeat for the desired number of repetitions. |
1258 |
| 1258 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif |
trap bar deadlift |
2437 |
quadriceps |
1258 |
1258 |
trap bar |
1258 |
7344 |
Repeat for the desired number of repetitions. |
1258 |
| 1258 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\trap bar deadlift.gif |
trap bar deadlift |
2438 |
lower back |
1258 |
1258 |
trap bar |
1258 |
7344 |
Repeat for the desired number of repetitions. |
1258 |
| 1259 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip.gif |
triceps dip |
2439 |
chest |
1259 |
1259 |
body weight |
1259 |
7345 |
Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward. |
1259 |
| 1259 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip.gif |
triceps dip |
2440 |
shoulders |
1259 |
1259 |
body weight |
1259 |
7345 |
Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward. |
1259 |
| 1259 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip.gif |
triceps dip |
2439 |
chest |
1259 |
1259 |
body weight |
1259 |
7346 |
Slide your butt off the bench, supporting your weight with your hands. |
1259 |
| 1259 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip.gif |
triceps dip |
2440 |
shoulders |
1259 |
1259 |
body weight |
1259 |
7346 |
Slide your butt off the bench, supporting your weight with your hands. |
1259 |
| 1259 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip.gif |
triceps dip |
2439 |
chest |
1259 |
1259 |
body weight |
1259 |
7347 |
Bend your elbows and lower your body towards the ground, keeping your back close to the bench. |
1259 |
| 1259 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip.gif |
triceps dip |
2440 |
shoulders |
1259 |
1259 |
body weight |
1259 |
7347 |
Bend your elbows and lower your body towards the ground, keeping your back close to the bench. |
1259 |
| 1259 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip.gif |
triceps dip |
2439 |
chest |
1259 |
1259 |
body weight |
1259 |
7348 |
Pause for a moment at the bottom, then push yourself back up to the starting position. |
1259 |
| 1259 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip.gif |
triceps dip |
2440 |
shoulders |
1259 |
1259 |
body weight |
1259 |
7348 |
Pause for a moment at the bottom, then push yourself back up to the starting position. |
1259 |
| 1259 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip.gif |
triceps dip |
2439 |
chest |
1259 |
1259 |
body weight |
1259 |
7349 |
Repeat for the desired number of repetitions. |
1259 |
| 1259 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip.gif |
triceps dip |
2440 |
shoulders |
1259 |
1259 |
body weight |
1259 |
7349 |
Repeat for the desired number of repetitions. |
1259 |
| 1260 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (bench leg).gif |
triceps dip (bench leg) |
2441 |
chest |
1260 |
1260 |
body weight |
1260 |
7350 |
Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward. |
1260 |
| 1260 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (bench leg).gif |
triceps dip (bench leg) |
2442 |
shoulders |
1260 |
1260 |
body weight |
1260 |
7350 |
Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward. |
1260 |
| 1260 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (bench leg).gif |
triceps dip (bench leg) |
2441 |
chest |
1260 |
1260 |
body weight |
1260 |
7351 |
Walk your feet forward, sliding your butt off the bench, and straighten your arms. |
1260 |
| 1260 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (bench leg).gif |
triceps dip (bench leg) |
2442 |
shoulders |
1260 |
1260 |
body weight |
1260 |
7351 |
Walk your feet forward, sliding your butt off the bench, and straighten your arms. |
1260 |
| 1260 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (bench leg).gif |
triceps dip (bench leg) |
2441 |
chest |
1260 |
1260 |
body weight |
1260 |
7352 |
Bend your elbows and lower your body towards the ground, keeping your back close to the bench. |
1260 |
| 1260 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (bench leg).gif |
triceps dip (bench leg) |
2442 |
shoulders |
1260 |
1260 |
body weight |
1260 |
7352 |
Bend your elbows and lower your body towards the ground, keeping your back close to the bench. |
1260 |
| 1260 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (bench leg).gif |
triceps dip (bench leg) |
2441 |
chest |
1260 |
1260 |
body weight |
1260 |
7353 |
Push through your palms to straighten your arms and return to the starting position. |
1260 |
| 1260 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (bench leg).gif |
triceps dip (bench leg) |
2442 |
shoulders |
1260 |
1260 |
body weight |
1260 |
7353 |
Push through your palms to straighten your arms and return to the starting position. |
1260 |
| 1260 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (bench leg).gif |
triceps dip (bench leg) |
2441 |
chest |
1260 |
1260 |
body weight |
1260 |
7354 |
Repeat for the desired number of repetitions. |
1260 |
| 1260 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (bench leg).gif |
triceps dip (bench leg) |
2442 |
shoulders |
1260 |
1260 |
body weight |
1260 |
7354 |
Repeat for the desired number of repetitions. |
1260 |
| 1261 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (between benches).gif |
triceps dip (between benches) |
2443 |
chest |
1261 |
1261 |
body weight |
1261 |
7355 |
Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward. |
1261 |
| 1261 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (between benches).gif |
triceps dip (between benches) |
2444 |
shoulders |
1261 |
1261 |
body weight |
1261 |
7355 |
Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward. |
1261 |
| 1261 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (between benches).gif |
triceps dip (between benches) |
2443 |
chest |
1261 |
1261 |
body weight |
1261 |
7356 |
Slide your butt off the bench, supporting your weight with your hands. |
1261 |
| 1261 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (between benches).gif |
triceps dip (between benches) |
2444 |
shoulders |
1261 |
1261 |
body weight |
1261 |
7356 |
Slide your butt off the bench, supporting your weight with your hands. |
1261 |
| 1261 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (between benches).gif |
triceps dip (between benches) |
2443 |
chest |
1261 |
1261 |
body weight |
1261 |
7357 |
Bend your elbows and lower your body towards the ground, keeping your back close to the bench. |
1261 |
| 1261 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (between benches).gif |
triceps dip (between benches) |
2444 |
shoulders |
1261 |
1261 |
body weight |
1261 |
7357 |
Bend your elbows and lower your body towards the ground, keeping your back close to the bench. |
1261 |
| 1261 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (between benches).gif |
triceps dip (between benches) |
2443 |
chest |
1261 |
1261 |
body weight |
1261 |
7358 |
Pause for a moment at the bottom, then push yourself back up to the starting position. |
1261 |
| 1261 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (between benches).gif |
triceps dip (between benches) |
2444 |
shoulders |
1261 |
1261 |
body weight |
1261 |
7358 |
Pause for a moment at the bottom, then push yourself back up to the starting position. |
1261 |
| 1261 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (between benches).gif |
triceps dip (between benches) |
2443 |
chest |
1261 |
1261 |
body weight |
1261 |
7359 |
Repeat for the desired number of repetitions. |
1261 |
| 1261 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dip (between benches).gif |
triceps dip (between benches) |
2444 |
shoulders |
1261 |
1261 |
body weight |
1261 |
7359 |
Repeat for the desired number of repetitions. |
1261 |
| 1262 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif |
triceps dips floor |
2445 |
chest |
1262 |
1262 |
body weight |
1262 |
7360 |
Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward. |
1262 |
| 1262 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif |
triceps dips floor |
2446 |
shoulders |
1262 |
1262 |
body weight |
1262 |
7360 |
Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward. |
1262 |
| 1262 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif |
triceps dips floor |
2445 |
chest |
1262 |
1262 |
body weight |
1262 |
7361 |
Slide your butt off the front of the chair with your legs extended in front of you. |
1262 |
| 1262 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif |
triceps dips floor |
2446 |
shoulders |
1262 |
1262 |
body weight |
1262 |
7361 |
Slide your butt off the front of the chair with your legs extended in front of you. |
1262 |
| 1262 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif |
triceps dips floor |
2445 |
chest |
1262 |
1262 |
body weight |
1262 |
7362 |
Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. |
1262 |
| 1262 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif |
triceps dips floor |
2446 |
shoulders |
1262 |
1262 |
body weight |
1262 |
7362 |
Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. |
1262 |
| 1262 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif |
triceps dips floor |
2445 |
chest |
1262 |
1262 |
body weight |
1262 |
7363 |
Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. |
1262 |
| 1262 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif |
triceps dips floor |
2446 |
shoulders |
1262 |
1262 |
body weight |
1262 |
7363 |
Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. |
1262 |
| 1262 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif |
triceps dips floor |
2445 |
chest |
1262 |
1262 |
body weight |
1262 |
7364 |
Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position. |
1262 |
| 1262 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif |
triceps dips floor |
2446 |
shoulders |
1262 |
1262 |
body weight |
1262 |
7364 |
Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position. |
1262 |
| 1262 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif |
triceps dips floor |
2445 |
chest |
1262 |
1262 |
body weight |
1262 |
7365 |
Repeat for the desired number of repetitions. |
1262 |
| 1262 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps dips floor.gif |
triceps dips floor |
2446 |
shoulders |
1262 |
1262 |
body weight |
1262 |
7365 |
Repeat for the desired number of repetitions. |
1262 |
| 1263 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps press.gif |
triceps press |
2447 |
shoulders |
1263 |
1263 |
body weight |
1263 |
7366 |
Stand with your feet shoulder-width apart and your knees slightly bent. |
1263 |
| 1263 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps press.gif |
triceps press |
2447 |
shoulders |
1263 |
1263 |
body weight |
1263 |
7367 |
Extend your arms straight out in front of you, parallel to the ground. |
1263 |
| 1263 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps press.gif |
triceps press |
2447 |
shoulders |
1263 |
1263 |
body weight |
1263 |
7368 |
Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides. |
1263 |
| 1263 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps press.gif |
triceps press |
2447 |
shoulders |
1263 |
1263 |
body weight |
1263 |
7369 |
Pause for a moment at the bottom, then push yourself back up to the starting position. |
1263 |
| 1263 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps press.gif |
triceps press |
2447 |
shoulders |
1263 |
1263 |
body weight |
1263 |
7370 |
Repeat for the desired number of repetitions. |
1263 |
| 1264 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps stretch.gif |
triceps stretch |
2448 |
shoulders |
1264 |
1264 |
body weight |
1264 |
7371 |
Stand or sit upright with your back straight. |
1264 |
| 1264 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps stretch.gif |
triceps stretch |
2448 |
shoulders |
1264 |
1264 |
body weight |
1264 |
7372 |
Extend one arm overhead, bending it at the elbow. |
1264 |
| 1264 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps stretch.gif |
triceps stretch |
2448 |
shoulders |
1264 |
1264 |
body weight |
1264 |
7373 |
Place your opposite hand on the bent elbow and gently pull it towards your head. |
1264 |
| 1264 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps stretch.gif |
triceps stretch |
2448 |
shoulders |
1264 |
1264 |
body weight |
1264 |
7374 |
Hold the stretch for 15-30 seconds, feeling a gentle stretch in your triceps. |
1264 |
| 1264 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\triceps stretch.gif |
triceps stretch |
2448 |
shoulders |
1264 |
1264 |
body weight |
1264 |
7375 |
Release the stretch and repeat on the other arm. |
1264 |
| 1265 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\tuck crunch.gif |
tuck crunch |
2449 |
hip flexors |
1265 |
1265 |
body weight |
1265 |
7376 |
Lie flat on your back with your knees bent and feet flat on the ground. |
1265 |
| 1265 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\tuck crunch.gif |
tuck crunch |
2449 |
hip flexors |
1265 |
1265 |
body weight |
1265 |
7377 |
Place your hands behind your head with your elbows pointing outwards. |
1265 |
| 1265 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\tuck crunch.gif |
tuck crunch |
2449 |
hip flexors |
1265 |
1265 |
body weight |
1265 |
7378 |
Engaging your abs, lift your shoulder blades off the ground and bring your knees towards your chest, simultaneously curling your upper body towards your knees. |
1265 |
| 1265 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\tuck crunch.gif |
tuck crunch |
2449 |
hip flexors |
1265 |
1265 |
body weight |
1265 |
7379 |
Pause for a moment at the top, then slowly lower your shoulder blades and extend your legs back to the starting position. |
1265 |
| 1265 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\tuck crunch.gif |
tuck crunch |
2449 |
hip flexors |
1265 |
1265 |
body weight |
1265 |
7380 |
Repeat for the desired number of repetitions. |
1265 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2450 |
biceps |
1266 |
1266 |
cable |
1266 |
7381 |
Adjust the seat height and position yourself facing the cable machine. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2451 |
rhomboids |
1266 |
1266 |
cable |
1266 |
7381 |
Adjust the seat height and position yourself facing the cable machine. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2452 |
rear deltoids |
1266 |
1266 |
cable |
1266 |
7381 |
Adjust the seat height and position yourself facing the cable machine. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2450 |
biceps |
1266 |
1266 |
cable |
1266 |
7382 |
Grasp the handles with an overhand grip, hands shoulder-width apart. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2451 |
rhomboids |
1266 |
1266 |
cable |
1266 |
7382 |
Grasp the handles with an overhand grip, hands shoulder-width apart. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2452 |
rear deltoids |
1266 |
1266 |
cable |
1266 |
7382 |
Grasp the handles with an overhand grip, hands shoulder-width apart. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2450 |
biceps |
1266 |
1266 |
cable |
1266 |
7383 |
Sit down and position your thighs under the thigh pads, keeping your feet flat on the floor. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2451 |
rhomboids |
1266 |
1266 |
cable |
1266 |
7383 |
Sit down and position your thighs under the thigh pads, keeping your feet flat on the floor. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2452 |
rear deltoids |
1266 |
1266 |
cable |
1266 |
7383 |
Sit down and position your thighs under the thigh pads, keeping your feet flat on the floor. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2450 |
biceps |
1266 |
1266 |
cable |
1266 |
7384 |
Lean back slightly and keep your chest up, maintaining a neutral spine. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2451 |
rhomboids |
1266 |
1266 |
cable |
1266 |
7384 |
Lean back slightly and keep your chest up, maintaining a neutral spine. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2452 |
rear deltoids |
1266 |
1266 |
cable |
1266 |
7384 |
Lean back slightly and keep your chest up, maintaining a neutral spine. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2450 |
biceps |
1266 |
1266 |
cable |
1266 |
7385 |
Pull the handles down towards your upper chest, squeezing your shoulder blades together. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2451 |
rhomboids |
1266 |
1266 |
cable |
1266 |
7385 |
Pull the handles down towards your upper chest, squeezing your shoulder blades together. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2452 |
rear deltoids |
1266 |
1266 |
cable |
1266 |
7385 |
Pull the handles down towards your upper chest, squeezing your shoulder blades together. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2450 |
biceps |
1266 |
1266 |
cable |
1266 |
7386 |
Pause for a moment at the bottom of the movement, feeling the contraction in your lats. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2451 |
rhomboids |
1266 |
1266 |
cable |
1266 |
7386 |
Pause for a moment at the bottom of the movement, feeling the contraction in your lats. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2452 |
rear deltoids |
1266 |
1266 |
cable |
1266 |
7386 |
Pause for a moment at the bottom of the movement, feeling the contraction in your lats. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2450 |
biceps |
1266 |
1266 |
cable |
1266 |
7387 |
Slowly release the handles and return to the starting position. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2451 |
rhomboids |
1266 |
1266 |
cable |
1266 |
7387 |
Slowly release the handles and return to the starting position. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2452 |
rear deltoids |
1266 |
1266 |
cable |
1266 |
7387 |
Slowly release the handles and return to the starting position. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2450 |
biceps |
1266 |
1266 |
cable |
1266 |
7388 |
Repeat for the desired number of repetitions. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2451 |
rhomboids |
1266 |
1266 |
cable |
1266 |
7388 |
Repeat for the desired number of repetitions. |
1266 |
| 1266 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\twin handle parallel grip lat pulldown.gif |
twin handle parallel grip lat pulldown |
2452 |
rear deltoids |
1266 |
1266 |
cable |
1266 |
7388 |
Repeat for the desired number of repetitions. |
1266 |
| 1267 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif |
twist hip lift |
2453 |
obliques |
1267 |
1267 |
body weight |
1267 |
7389 |
Lie on your back with your knees bent and feet flat on the ground. |
1267 |
| 1267 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif |
twist hip lift |
2454 |
hamstrings |
1267 |
1267 |
body weight |
1267 |
7389 |
Lie on your back with your knees bent and feet flat on the ground. |
1267 |
| 1267 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif |
twist hip lift |
2453 |
obliques |
1267 |
1267 |
body weight |
1267 |
7390 |
Place your hands by your sides for support. |
1267 |
| 1267 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif |
twist hip lift |
2454 |
hamstrings |
1267 |
1267 |
body weight |
1267 |
7390 |
Place your hands by your sides for support. |
1267 |
| 1267 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif |
twist hip lift |
2453 |
obliques |
1267 |
1267 |
body weight |
1267 |
7391 |
Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders. |
1267 |
| 1267 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif |
twist hip lift |
2454 |
hamstrings |
1267 |
1267 |
body weight |
1267 |
7391 |
Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders. |
1267 |
| 1267 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif |
twist hip lift |
2453 |
obliques |
1267 |
1267 |
body weight |
1267 |
7392 |
While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground. |
1267 |
| 1267 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif |
twist hip lift |
2454 |
hamstrings |
1267 |
1267 |
body weight |
1267 |
7392 |
While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground. |
1267 |
| 1267 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif |
twist hip lift |
2453 |
obliques |
1267 |
1267 |
body weight |
1267 |
7393 |
Return to the starting position and repeat the twist to the left side. |
1267 |
| 1267 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif |
twist hip lift |
2454 |
hamstrings |
1267 |
1267 |
body weight |
1267 |
7393 |
Return to the starting position and repeat the twist to the left side. |
1267 |
| 1267 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif |
twist hip lift |
2453 |
obliques |
1267 |
1267 |
body weight |
1267 |
7394 |
Continue alternating twists for the desired number of repetitions. |
1267 |
| 1267 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\twist hip lift.gif |
twist hip lift |
2454 |
hamstrings |
1267 |
1267 |
body weight |
1267 |
7394 |
Continue alternating twists for the desired number of repetitions. |
1267 |
| 1268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif |
twisted leg raise |
2455 |
obliques |
1268 |
1268 |
body weight |
1268 |
7395 |
Lie flat on your back with your legs extended and your arms by your sides. |
1268 |
| 1268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif |
twisted leg raise |
2456 |
hip flexors |
1268 |
1268 |
body weight |
1268 |
7395 |
Lie flat on your back with your legs extended and your arms by your sides. |
1268 |
| 1268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif |
twisted leg raise |
2455 |
obliques |
1268 |
1268 |
body weight |
1268 |
7396 |
Place your hands under your glutes for support. |
1268 |
| 1268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif |
twisted leg raise |
2456 |
hip flexors |
1268 |
1268 |
body weight |
1268 |
7396 |
Place your hands under your glutes for support. |
1268 |
| 1268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif |
twisted leg raise |
2455 |
obliques |
1268 |
1268 |
body weight |
1268 |
7397 |
Engage your abs and lift both legs off the ground, keeping them straight. |
1268 |
| 1268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif |
twisted leg raise |
2456 |
hip flexors |
1268 |
1268 |
body weight |
1268 |
7397 |
Engage your abs and lift both legs off the ground, keeping them straight. |
1268 |
| 1268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif |
twisted leg raise |
2455 |
obliques |
1268 |
1268 |
body weight |
1268 |
7398 |
As you lift your legs, twist your hips to one side, bringing your legs towards your opposite shoulder. |
1268 |
| 1268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif |
twisted leg raise |
2456 |
hip flexors |
1268 |
1268 |
body weight |
1268 |
7398 |
As you lift your legs, twist your hips to one side, bringing your legs towards your opposite shoulder. |
1268 |
| 1268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif |
twisted leg raise |
2455 |
obliques |
1268 |
1268 |
body weight |
1268 |
7399 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
1268 |
| 1268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif |
twisted leg raise |
2456 |
hip flexors |
1268 |
1268 |
body weight |
1268 |
7399 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
1268 |
| 1268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif |
twisted leg raise |
2455 |
obliques |
1268 |
1268 |
body weight |
1268 |
7400 |
Repeat the movement, this time twisting your hips to the other side. |
1268 |
| 1268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif |
twisted leg raise |
2456 |
hip flexors |
1268 |
1268 |
body weight |
1268 |
7400 |
Repeat the movement, this time twisting your hips to the other side. |
1268 |
| 1268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif |
twisted leg raise |
2455 |
obliques |
1268 |
1268 |
body weight |
1268 |
7401 |
Continue alternating sides for the desired number of repetitions. |
1268 |
| 1268 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise.gif |
twisted leg raise |
2456 |
hip flexors |
1268 |
1268 |
body weight |
1268 |
7401 |
Continue alternating sides for the desired number of repetitions. |
1268 |
| 1269 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif |
twisted leg raise (female) |
2457 |
obliques |
1269 |
1269 |
body weight |
1269 |
7402 |
Lie flat on your back with your legs extended and your arms by your sides. |
1269 |
| 1269 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif |
twisted leg raise (female) |
2458 |
hip flexors |
1269 |
1269 |
body weight |
1269 |
7402 |
Lie flat on your back with your legs extended and your arms by your sides. |
1269 |
| 1269 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif |
twisted leg raise (female) |
2457 |
obliques |
1269 |
1269 |
body weight |
1269 |
7403 |
Bend your knees and lift your legs off the ground, bringing them towards your chest. |
1269 |
| 1269 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif |
twisted leg raise (female) |
2458 |
hip flexors |
1269 |
1269 |
body weight |
1269 |
7403 |
Bend your knees and lift your legs off the ground, bringing them towards your chest. |
1269 |
| 1269 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif |
twisted leg raise (female) |
2457 |
obliques |
1269 |
1269 |
body weight |
1269 |
7404 |
As you lift your legs, twist your hips to one side, bringing your knees towards your opposite shoulder. |
1269 |
| 1269 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif |
twisted leg raise (female) |
2458 |
hip flexors |
1269 |
1269 |
body weight |
1269 |
7404 |
As you lift your legs, twist your hips to one side, bringing your knees towards your opposite shoulder. |
1269 |
| 1269 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif |
twisted leg raise (female) |
2457 |
obliques |
1269 |
1269 |
body weight |
1269 |
7405 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
1269 |
| 1269 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif |
twisted leg raise (female) |
2458 |
hip flexors |
1269 |
1269 |
body weight |
1269 |
7405 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
1269 |
| 1269 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif |
twisted leg raise (female) |
2457 |
obliques |
1269 |
1269 |
body weight |
1269 |
7406 |
Repeat the movement, this time twisting your hips to the other side. |
1269 |
| 1269 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif |
twisted leg raise (female) |
2458 |
hip flexors |
1269 |
1269 |
body weight |
1269 |
7406 |
Repeat the movement, this time twisting your hips to the other side. |
1269 |
| 1269 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif |
twisted leg raise (female) |
2457 |
obliques |
1269 |
1269 |
body weight |
1269 |
7407 |
Continue alternating sides for the desired number of repetitions. |
1269 |
| 1269 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\twisted leg raise (female).gif |
twisted leg raise (female) |
2458 |
hip flexors |
1269 |
1269 |
body weight |
1269 |
7407 |
Continue alternating sides for the desired number of repetitions. |
1269 |
| 1270 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\two toe touch (male).gif |
two toe touch (male) |
2459 |
hamstrings |
1270 |
1270 |
body weight |
1270 |
7408 |
Stand with your feet shoulder-width apart and your arms extended out to the sides. |
1270 |
| 1270 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\two toe touch (male).gif |
two toe touch (male) |
2460 |
glutes |
1270 |
1270 |
body weight |
1270 |
7408 |
Stand with your feet shoulder-width apart and your arms extended out to the sides. |
1270 |
| 1270 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\two toe touch (male).gif |
two toe touch (male) |
2459 |
hamstrings |
1270 |
1270 |
body weight |
1270 |
7409 |
Bend forward at the waist, keeping your back straight and your knees slightly bent. |
1270 |
| 1270 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\two toe touch (male).gif |
two toe touch (male) |
2460 |
glutes |
1270 |
1270 |
body weight |
1270 |
7409 |
Bend forward at the waist, keeping your back straight and your knees slightly bent. |
1270 |
| 1270 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\two toe touch (male).gif |
two toe touch (male) |
2459 |
hamstrings |
1270 |
1270 |
body weight |
1270 |
7410 |
Reach down towards your toes with both hands, keeping your legs straight. |
1270 |
| 1270 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\two toe touch (male).gif |
two toe touch (male) |
2460 |
glutes |
1270 |
1270 |
body weight |
1270 |
7410 |
Reach down towards your toes with both hands, keeping your legs straight. |
1270 |
| 1270 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\two toe touch (male).gif |
two toe touch (male) |
2459 |
hamstrings |
1270 |
1270 |
body weight |
1270 |
7411 |
Pause for a moment at the bottom, then slowly return to the starting position. |
1270 |
| 1270 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\two toe touch (male).gif |
two toe touch (male) |
2460 |
glutes |
1270 |
1270 |
body weight |
1270 |
7411 |
Pause for a moment at the bottom, then slowly return to the starting position. |
1270 |
| 1270 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\two toe touch (male).gif |
two toe touch (male) |
2459 |
hamstrings |
1270 |
1270 |
body weight |
1270 |
7412 |
Repeat for the desired number of repetitions. |
1270 |
| 1270 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\two toe touch (male).gif |
two toe touch (male) |
2460 |
glutes |
1270 |
1270 |
body weight |
1270 |
7412 |
Repeat for the desired number of repetitions. |
1270 |
| 1271 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\upper back stretch.gif |
upper back stretch |
2461 |
shoulders |
1271 |
1271 |
body weight |
1271 |
7413 |
Stand up straight with your feet shoulder-width apart. |
1271 |
| 1271 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\upper back stretch.gif |
upper back stretch |
2461 |
shoulders |
1271 |
1271 |
body weight |
1271 |
7414 |
Extend your arms straight in front of you, parallel to the ground. |
1271 |
| 1271 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\upper back stretch.gif |
upper back stretch |
2461 |
shoulders |
1271 |
1271 |
body weight |
1271 |
7415 |
Interlace your fingers and rotate your palms away from your body. |
1271 |
| 1271 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\upper back stretch.gif |
upper back stretch |
2461 |
shoulders |
1271 |
1271 |
body weight |
1271 |
7416 |
Slowly raise your arms overhead, keeping them straight and parallel to each other. |
1271 |
| 1271 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\upper back stretch.gif |
upper back stretch |
2461 |
shoulders |
1271 |
1271 |
body weight |
1271 |
7417 |
As you raise your arms, squeeze your shoulder blades together. |
1271 |
| 1271 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\upper back stretch.gif |
upper back stretch |
2461 |
shoulders |
1271 |
1271 |
body weight |
1271 |
7418 |
Hold the stretch for 15-30 seconds, then release and repeat. |
1271 |
| 1272 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif |
upward facing dog |
2462 |
shoulders |
1272 |
1272 |
body weight |
1272 |
7419 |
Lie face down on the floor with your legs extended behind you. |
1272 |
| 1272 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif |
upward facing dog |
2463 |
chest |
1272 |
1272 |
body weight |
1272 |
7419 |
Lie face down on the floor with your legs extended behind you. |
1272 |
| 1272 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif |
upward facing dog |
2462 |
shoulders |
1272 |
1272 |
body weight |
1272 |
7420 |
Place your hands on the floor next to your lower ribs, fingers pointing forward. |
1272 |
| 1272 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif |
upward facing dog |
2463 |
chest |
1272 |
1272 |
body weight |
1272 |
7420 |
Place your hands on the floor next to your lower ribs, fingers pointing forward. |
1272 |
| 1272 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif |
upward facing dog |
2462 |
shoulders |
1272 |
1272 |
body weight |
1272 |
7421 |
Press your hands firmly into the floor and straighten your arms, lifting your torso and thighs off the ground. |
1272 |
| 1272 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif |
upward facing dog |
2463 |
chest |
1272 |
1272 |
body weight |
1272 |
7421 |
Press your hands firmly into the floor and straighten your arms, lifting your torso and thighs off the ground. |
1272 |
| 1272 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif |
upward facing dog |
2462 |
shoulders |
1272 |
1272 |
body weight |
1272 |
7422 |
Roll your shoulders back and down, opening your chest and lifting your gaze towards the ceiling. |
1272 |
| 1272 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif |
upward facing dog |
2463 |
chest |
1272 |
1272 |
body weight |
1272 |
7422 |
Roll your shoulders back and down, opening your chest and lifting your gaze towards the ceiling. |
1272 |
| 1272 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif |
upward facing dog |
2462 |
shoulders |
1272 |
1272 |
body weight |
1272 |
7423 |
Hold this position for a few breaths, then slowly lower your body back down to the starting position. |
1272 |
| 1272 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif |
upward facing dog |
2463 |
chest |
1272 |
1272 |
body weight |
1272 |
7423 |
Hold this position for a few breaths, then slowly lower your body back down to the starting position. |
1272 |
| 1272 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif |
upward facing dog |
2462 |
shoulders |
1272 |
1272 |
body weight |
1272 |
7424 |
Repeat for the desired number of repetitions. |
1272 |
| 1272 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\upward facing dog.gif |
upward facing dog |
2463 |
chest |
1272 |
1272 |
body weight |
1272 |
7424 |
Repeat for the desired number of repetitions. |
1272 |
| 1273 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\v-sit on floor.gif |
v-sit on floor |
2464 |
hip flexors |
1273 |
1273 |
body weight |
1273 |
7425 |
Sit on the floor with your legs extended in front of you. |
1273 |
| 1273 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\v-sit on floor.gif |
v-sit on floor |
2464 |
hip flexors |
1273 |
1273 |
body weight |
1273 |
7426 |
Lean back slightly and lift your legs off the ground, keeping them straight. |
1273 |
| 1273 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\v-sit on floor.gif |
v-sit on floor |
2464 |
hip flexors |
1273 |
1273 |
body weight |
1273 |
7427 |
Simultaneously, lift your upper body off the ground and reach your arms towards your legs. |
1273 |
| 1273 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\v-sit on floor.gif |
v-sit on floor |
2464 |
hip flexors |
1273 |
1273 |
body weight |
1273 |
7428 |
Hold this position for a few seconds, then slowly lower your upper body and legs back down to the starting position. |
1273 |
| 1273 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\v-sit on floor.gif |
v-sit on floor |
2464 |
hip flexors |
1273 |
1273 |
body weight |
1273 |
7429 |
Repeat for the desired number of repetitions. |
1273 |
| 1274 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\vertical leg raise (on parallel bars).gif |
vertical leg raise (on parallel bars) |
2465 |
hip flexors |
1274 |
1274 |
body weight |
1274 |
7430 |
Hang from the parallel bars with your arms fully extended and your body straight. |
1274 |
| 1274 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\vertical leg raise (on parallel bars).gif |
vertical leg raise (on parallel bars) |
2465 |
hip flexors |
1274 |
1274 |
body weight |
1274 |
7431 |
Engage your core and lift your legs up in front of you, keeping them straight. |
1274 |
| 1274 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\vertical leg raise (on parallel bars).gif |
vertical leg raise (on parallel bars) |
2465 |
hip flexors |
1274 |
1274 |
body weight |
1274 |
7432 |
Continue lifting until your legs are parallel to the ground or slightly higher. |
1274 |
| 1274 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\vertical leg raise (on parallel bars).gif |
vertical leg raise (on parallel bars) |
2465 |
hip flexors |
1274 |
1274 |
body weight |
1274 |
7433 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
1274 |
| 1274 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\vertical leg raise (on parallel bars).gif |
vertical leg raise (on parallel bars) |
2465 |
hip flexors |
1274 |
1274 |
body weight |
1274 |
7434 |
Repeat for the desired number of repetitions. |
1274 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2466 |
quadriceps |
1275 |
1275 |
elliptical machine |
1275 |
7435 |
Adjust the resistance level and incline of the elliptical machine to your desired settings. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2467 |
hamstrings |
1275 |
1275 |
elliptical machine |
1275 |
7435 |
Adjust the resistance level and incline of the elliptical machine to your desired settings. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2468 |
glutes |
1275 |
1275 |
elliptical machine |
1275 |
7435 |
Adjust the resistance level and incline of the elliptical machine to your desired settings. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2469 |
calves |
1275 |
1275 |
elliptical machine |
1275 |
7435 |
Adjust the resistance level and incline of the elliptical machine to your desired settings. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2466 |
quadriceps |
1275 |
1275 |
elliptical machine |
1275 |
7436 |
Step onto the pedals of the machine and grip the handles lightly. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2467 |
hamstrings |
1275 |
1275 |
elliptical machine |
1275 |
7436 |
Step onto the pedals of the machine and grip the handles lightly. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2468 |
glutes |
1275 |
1275 |
elliptical machine |
1275 |
7436 |
Step onto the pedals of the machine and grip the handles lightly. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2469 |
calves |
1275 |
1275 |
elliptical machine |
1275 |
7436 |
Step onto the pedals of the machine and grip the handles lightly. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2466 |
quadriceps |
1275 |
1275 |
elliptical machine |
1275 |
7437 |
Begin by pushing down with your feet and pulling the handles towards your body. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2467 |
hamstrings |
1275 |
1275 |
elliptical machine |
1275 |
7437 |
Begin by pushing down with your feet and pulling the handles towards your body. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2468 |
glutes |
1275 |
1275 |
elliptical machine |
1275 |
7437 |
Begin by pushing down with your feet and pulling the handles towards your body. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2469 |
calves |
1275 |
1275 |
elliptical machine |
1275 |
7437 |
Begin by pushing down with your feet and pulling the handles towards your body. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2466 |
quadriceps |
1275 |
1275 |
elliptical machine |
1275 |
7438 |
Continue this motion, alternating between pushing and pulling, to simulate a walking or running motion. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2467 |
hamstrings |
1275 |
1275 |
elliptical machine |
1275 |
7438 |
Continue this motion, alternating between pushing and pulling, to simulate a walking or running motion. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2468 |
glutes |
1275 |
1275 |
elliptical machine |
1275 |
7438 |
Continue this motion, alternating between pushing and pulling, to simulate a walking or running motion. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2469 |
calves |
1275 |
1275 |
elliptical machine |
1275 |
7438 |
Continue this motion, alternating between pushing and pulling, to simulate a walking or running motion. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2466 |
quadriceps |
1275 |
1275 |
elliptical machine |
1275 |
7439 |
Maintain a steady pace and keep your core engaged throughout the exercise. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2467 |
hamstrings |
1275 |
1275 |
elliptical machine |
1275 |
7439 |
Maintain a steady pace and keep your core engaged throughout the exercise. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2468 |
glutes |
1275 |
1275 |
elliptical machine |
1275 |
7439 |
Maintain a steady pace and keep your core engaged throughout the exercise. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2469 |
calves |
1275 |
1275 |
elliptical machine |
1275 |
7439 |
Maintain a steady pace and keep your core engaged throughout the exercise. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2466 |
quadriceps |
1275 |
1275 |
elliptical machine |
1275 |
7440 |
Continue for the desired duration of your cardio workout. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2467 |
hamstrings |
1275 |
1275 |
elliptical machine |
1275 |
7440 |
Continue for the desired duration of your cardio workout. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2468 |
glutes |
1275 |
1275 |
elliptical machine |
1275 |
7440 |
Continue for the desired duration of your cardio workout. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2469 |
calves |
1275 |
1275 |
elliptical machine |
1275 |
7440 |
Continue for the desired duration of your cardio workout. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2466 |
quadriceps |
1275 |
1275 |
elliptical machine |
1275 |
7441 |
Gradually decrease the intensity and speed of the machine before stepping off. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2467 |
hamstrings |
1275 |
1275 |
elliptical machine |
1275 |
7441 |
Gradually decrease the intensity and speed of the machine before stepping off. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2468 |
glutes |
1275 |
1275 |
elliptical machine |
1275 |
7441 |
Gradually decrease the intensity and speed of the machine before stepping off. |
1275 |
| 1275 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walk elliptical cross trainer.gif |
walk elliptical cross trainer |
2469 |
calves |
1275 |
1275 |
elliptical machine |
1275 |
7441 |
Gradually decrease the intensity and speed of the machine before stepping off. |
1275 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2470 |
quadriceps |
1276 |
1276 |
body weight |
1276 |
7442 |
Stand with your feet hip-width apart. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2471 |
hamstrings |
1276 |
1276 |
body weight |
1276 |
7442 |
Stand with your feet hip-width apart. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2472 |
glutes |
1276 |
1276 |
body weight |
1276 |
7442 |
Stand with your feet hip-width apart. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2473 |
calves |
1276 |
1276 |
body weight |
1276 |
7442 |
Stand with your feet hip-width apart. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2470 |
quadriceps |
1276 |
1276 |
body weight |
1276 |
7443 |
Lift your right knee up towards your chest as high as you can while balancing on your left leg. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2471 |
hamstrings |
1276 |
1276 |
body weight |
1276 |
7443 |
Lift your right knee up towards your chest as high as you can while balancing on your left leg. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2472 |
glutes |
1276 |
1276 |
body weight |
1276 |
7443 |
Lift your right knee up towards your chest as high as you can while balancing on your left leg. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2473 |
calves |
1276 |
1276 |
body weight |
1276 |
7443 |
Lift your right knee up towards your chest as high as you can while balancing on your left leg. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2470 |
quadriceps |
1276 |
1276 |
body weight |
1276 |
7444 |
Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90-degree angle. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2471 |
hamstrings |
1276 |
1276 |
body weight |
1276 |
7444 |
Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90-degree angle. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2472 |
glutes |
1276 |
1276 |
body weight |
1276 |
7444 |
Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90-degree angle. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2473 |
calves |
1276 |
1276 |
body weight |
1276 |
7444 |
Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90-degree angle. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2470 |
quadriceps |
1276 |
1276 |
body weight |
1276 |
7445 |
Push off with your right foot and bring your left knee up towards your chest. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2471 |
hamstrings |
1276 |
1276 |
body weight |
1276 |
7445 |
Push off with your right foot and bring your left knee up towards your chest. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2472 |
glutes |
1276 |
1276 |
body weight |
1276 |
7445 |
Push off with your right foot and bring your left knee up towards your chest. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2473 |
calves |
1276 |
1276 |
body weight |
1276 |
7445 |
Push off with your right foot and bring your left knee up towards your chest. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2470 |
quadriceps |
1276 |
1276 |
body weight |
1276 |
7446 |
Step forward with your left foot and lower your body into a lunge position. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2471 |
hamstrings |
1276 |
1276 |
body weight |
1276 |
7446 |
Step forward with your left foot and lower your body into a lunge position. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2472 |
glutes |
1276 |
1276 |
body weight |
1276 |
7446 |
Step forward with your left foot and lower your body into a lunge position. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2473 |
calves |
1276 |
1276 |
body weight |
1276 |
7446 |
Step forward with your left foot and lower your body into a lunge position. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2470 |
quadriceps |
1276 |
1276 |
body weight |
1276 |
7447 |
Continue alternating legs and lunging forward, keeping your core engaged and maintaining a steady pace. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2471 |
hamstrings |
1276 |
1276 |
body weight |
1276 |
7447 |
Continue alternating legs and lunging forward, keeping your core engaged and maintaining a steady pace. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2472 |
glutes |
1276 |
1276 |
body weight |
1276 |
7447 |
Continue alternating legs and lunging forward, keeping your core engaged and maintaining a steady pace. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2473 |
calves |
1276 |
1276 |
body weight |
1276 |
7447 |
Continue alternating legs and lunging forward, keeping your core engaged and maintaining a steady pace. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2470 |
quadriceps |
1276 |
1276 |
body weight |
1276 |
7448 |
Repeat for the desired number of repetitions. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2471 |
hamstrings |
1276 |
1276 |
body weight |
1276 |
7448 |
Repeat for the desired number of repetitions. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2472 |
glutes |
1276 |
1276 |
body weight |
1276 |
7448 |
Repeat for the desired number of repetitions. |
1276 |
| 1276 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking high knees lunge.gif |
walking high knees lunge |
2473 |
calves |
1276 |
1276 |
body weight |
1276 |
7448 |
Repeat for the desired number of repetitions. |
1276 |
| 1277 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif |
walking lunge |
2474 |
quadriceps |
1277 |
1277 |
body weight |
1277 |
7449 |
Stand with your feet shoulder-width apart. |
1277 |
| 1277 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif |
walking lunge |
2475 |
hamstrings |
1277 |
1277 |
body weight |
1277 |
7449 |
Stand with your feet shoulder-width apart. |
1277 |
| 1277 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif |
walking lunge |
2476 |
calves |
1277 |
1277 |
body weight |
1277 |
7449 |
Stand with your feet shoulder-width apart. |
1277 |
| 1277 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif |
walking lunge |
2474 |
quadriceps |
1277 |
1277 |
body weight |
1277 |
7450 |
Take a step forward with your right leg, lowering your body into a lunge position. |
1277 |
| 1277 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif |
walking lunge |
2475 |
hamstrings |
1277 |
1277 |
body weight |
1277 |
7450 |
Take a step forward with your right leg, lowering your body into a lunge position. |
1277 |
| 1277 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif |
walking lunge |
2476 |
calves |
1277 |
1277 |
body weight |
1277 |
7450 |
Take a step forward with your right leg, lowering your body into a lunge position. |
1277 |
| 1277 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif |
walking lunge |
2474 |
quadriceps |
1277 |
1277 |
body weight |
1277 |
7451 |
Keep your torso upright and your front knee aligned with your ankle. |
1277 |
| 1277 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif |
walking lunge |
2475 |
hamstrings |
1277 |
1277 |
body weight |
1277 |
7451 |
Keep your torso upright and your front knee aligned with your ankle. |
1277 |
| 1277 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif |
walking lunge |
2476 |
calves |
1277 |
1277 |
body weight |
1277 |
7451 |
Keep your torso upright and your front knee aligned with your ankle. |
1277 |
| 1277 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif |
walking lunge |
2474 |
quadriceps |
1277 |
1277 |
body weight |
1277 |
7452 |
Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg. |
1277 |
| 1277 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif |
walking lunge |
2475 |
hamstrings |
1277 |
1277 |
body weight |
1277 |
7452 |
Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg. |
1277 |
| 1277 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif |
walking lunge |
2476 |
calves |
1277 |
1277 |
body weight |
1277 |
7452 |
Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg. |
1277 |
| 1277 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif |
walking lunge |
2474 |
quadriceps |
1277 |
1277 |
body weight |
1277 |
7453 |
Continue alternating legs and walking forward, maintaining a controlled and steady pace. |
1277 |
| 1277 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif |
walking lunge |
2475 |
hamstrings |
1277 |
1277 |
body weight |
1277 |
7453 |
Continue alternating legs and walking forward, maintaining a controlled and steady pace. |
1277 |
| 1277 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif |
walking lunge |
2476 |
calves |
1277 |
1277 |
body weight |
1277 |
7453 |
Continue alternating legs and walking forward, maintaining a controlled and steady pace. |
1277 |
| 1277 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif |
walking lunge |
2474 |
quadriceps |
1277 |
1277 |
body weight |
1277 |
7454 |
Repeat for the desired number of repetitions. |
1277 |
| 1277 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif |
walking lunge |
2475 |
hamstrings |
1277 |
1277 |
body weight |
1277 |
7454 |
Repeat for the desired number of repetitions. |
1277 |
| 1277 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking lunge.gif |
walking lunge |
2476 |
calves |
1277 |
1277 |
body weight |
1277 |
7454 |
Repeat for the desired number of repetitions. |
1277 |
| 1278 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif |
walking on incline treadmill |
2477 |
quadriceps |
1278 |
1278 |
leverage machine |
1278 |
7455 |
Adjust the incline level on the treadmill to your desired intensity. |
1278 |
| 1278 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif |
walking on incline treadmill |
2478 |
hamstrings |
1278 |
1278 |
leverage machine |
1278 |
7455 |
Adjust the incline level on the treadmill to your desired intensity. |
1278 |
| 1278 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif |
walking on incline treadmill |
2479 |
calves |
1278 |
1278 |
leverage machine |
1278 |
7455 |
Adjust the incline level on the treadmill to your desired intensity. |
1278 |
| 1278 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif |
walking on incline treadmill |
2477 |
quadriceps |
1278 |
1278 |
leverage machine |
1278 |
7456 |
Stand on the treadmill with your feet shoulder-width apart. |
1278 |
| 1278 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif |
walking on incline treadmill |
2478 |
hamstrings |
1278 |
1278 |
leverage machine |
1278 |
7456 |
Stand on the treadmill with your feet shoulder-width apart. |
1278 |
| 1278 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif |
walking on incline treadmill |
2479 |
calves |
1278 |
1278 |
leverage machine |
1278 |
7456 |
Stand on the treadmill with your feet shoulder-width apart. |
1278 |
| 1278 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif |
walking on incline treadmill |
2477 |
quadriceps |
1278 |
1278 |
leverage machine |
1278 |
7457 |
Start walking at a comfortable pace, ensuring that you maintain proper form. |
1278 |
| 1278 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif |
walking on incline treadmill |
2478 |
hamstrings |
1278 |
1278 |
leverage machine |
1278 |
7457 |
Start walking at a comfortable pace, ensuring that you maintain proper form. |
1278 |
| 1278 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif |
walking on incline treadmill |
2479 |
calves |
1278 |
1278 |
leverage machine |
1278 |
7457 |
Start walking at a comfortable pace, ensuring that you maintain proper form. |
1278 |
| 1278 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif |
walking on incline treadmill |
2477 |
quadriceps |
1278 |
1278 |
leverage machine |
1278 |
7458 |
Engage your core muscles and keep your back straight throughout the exercise. |
1278 |
| 1278 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif |
walking on incline treadmill |
2478 |
hamstrings |
1278 |
1278 |
leverage machine |
1278 |
7458 |
Engage your core muscles and keep your back straight throughout the exercise. |
1278 |
| 1278 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif |
walking on incline treadmill |
2479 |
calves |
1278 |
1278 |
leverage machine |
1278 |
7458 |
Engage your core muscles and keep your back straight throughout the exercise. |
1278 |
| 1278 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif |
walking on incline treadmill |
2477 |
quadriceps |
1278 |
1278 |
leverage machine |
1278 |
7459 |
Continue walking on the incline treadmill for the desired duration of your cardio workout. |
1278 |
| 1278 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif |
walking on incline treadmill |
2478 |
hamstrings |
1278 |
1278 |
leverage machine |
1278 |
7459 |
Continue walking on the incline treadmill for the desired duration of your cardio workout. |
1278 |
| 1278 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif |
walking on incline treadmill |
2479 |
calves |
1278 |
1278 |
leverage machine |
1278 |
7459 |
Continue walking on the incline treadmill for the desired duration of your cardio workout. |
1278 |
| 1278 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif |
walking on incline treadmill |
2477 |
quadriceps |
1278 |
1278 |
leverage machine |
1278 |
7460 |
Gradually decrease the incline and speed of the treadmill to cool down before stopping. |
1278 |
| 1278 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif |
walking on incline treadmill |
2478 |
hamstrings |
1278 |
1278 |
leverage machine |
1278 |
7460 |
Gradually decrease the incline and speed of the treadmill to cool down before stopping. |
1278 |
| 1278 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on incline treadmill.gif |
walking on incline treadmill |
2479 |
calves |
1278 |
1278 |
leverage machine |
1278 |
7460 |
Gradually decrease the incline and speed of the treadmill to cool down before stopping. |
1278 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2480 |
quadriceps |
1279 |
1279 |
stepmill machine |
1279 |
7461 |
Adjust the stepmill machine to a comfortable level. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2481 |
hamstrings |
1279 |
1279 |
stepmill machine |
1279 |
7461 |
Adjust the stepmill machine to a comfortable level. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2482 |
glutes |
1279 |
1279 |
stepmill machine |
1279 |
7461 |
Adjust the stepmill machine to a comfortable level. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2483 |
calves |
1279 |
1279 |
stepmill machine |
1279 |
7461 |
Adjust the stepmill machine to a comfortable level. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2480 |
quadriceps |
1279 |
1279 |
stepmill machine |
1279 |
7462 |
Step onto the machine and place your hands on the handrails for support. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2481 |
hamstrings |
1279 |
1279 |
stepmill machine |
1279 |
7462 |
Step onto the machine and place your hands on the handrails for support. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2482 |
glutes |
1279 |
1279 |
stepmill machine |
1279 |
7462 |
Step onto the machine and place your hands on the handrails for support. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2483 |
calves |
1279 |
1279 |
stepmill machine |
1279 |
7462 |
Step onto the machine and place your hands on the handrails for support. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2480 |
quadriceps |
1279 |
1279 |
stepmill machine |
1279 |
7463 |
Start walking by placing one foot on a step and then the other, alternating between legs. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2481 |
hamstrings |
1279 |
1279 |
stepmill machine |
1279 |
7463 |
Start walking by placing one foot on a step and then the other, alternating between legs. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2482 |
glutes |
1279 |
1279 |
stepmill machine |
1279 |
7463 |
Start walking by placing one foot on a step and then the other, alternating between legs. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2483 |
calves |
1279 |
1279 |
stepmill machine |
1279 |
7463 |
Start walking by placing one foot on a step and then the other, alternating between legs. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2480 |
quadriceps |
1279 |
1279 |
stepmill machine |
1279 |
7464 |
Maintain an upright posture and engage your core muscles. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2481 |
hamstrings |
1279 |
1279 |
stepmill machine |
1279 |
7464 |
Maintain an upright posture and engage your core muscles. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2482 |
glutes |
1279 |
1279 |
stepmill machine |
1279 |
7464 |
Maintain an upright posture and engage your core muscles. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2483 |
calves |
1279 |
1279 |
stepmill machine |
1279 |
7464 |
Maintain an upright posture and engage your core muscles. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2480 |
quadriceps |
1279 |
1279 |
stepmill machine |
1279 |
7465 |
Continue walking for the desired duration or distance. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2481 |
hamstrings |
1279 |
1279 |
stepmill machine |
1279 |
7465 |
Continue walking for the desired duration or distance. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2482 |
glutes |
1279 |
1279 |
stepmill machine |
1279 |
7465 |
Continue walking for the desired duration or distance. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2483 |
calves |
1279 |
1279 |
stepmill machine |
1279 |
7465 |
Continue walking for the desired duration or distance. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2480 |
quadriceps |
1279 |
1279 |
stepmill machine |
1279 |
7466 |
Gradually increase the intensity or speed as you become more comfortable with the exercise. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2481 |
hamstrings |
1279 |
1279 |
stepmill machine |
1279 |
7466 |
Gradually increase the intensity or speed as you become more comfortable with the exercise. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2482 |
glutes |
1279 |
1279 |
stepmill machine |
1279 |
7466 |
Gradually increase the intensity or speed as you become more comfortable with the exercise. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2483 |
calves |
1279 |
1279 |
stepmill machine |
1279 |
7466 |
Gradually increase the intensity or speed as you become more comfortable with the exercise. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2480 |
quadriceps |
1279 |
1279 |
stepmill machine |
1279 |
7467 |
Remember to cool down and stretch after completing the exercise. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2481 |
hamstrings |
1279 |
1279 |
stepmill machine |
1279 |
7467 |
Remember to cool down and stretch after completing the exercise. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2482 |
glutes |
1279 |
1279 |
stepmill machine |
1279 |
7467 |
Remember to cool down and stretch after completing the exercise. |
1279 |
| 1279 |
cardio |
C:\myPocket\myPocket\src\main\resources\img\exercise\walking on stepmill.gif |
walking on stepmill |
2483 |
calves |
1279 |
1279 |
stepmill machine |
1279 |
7467 |
Remember to cool down and stretch after completing the exercise. |
1279 |
| 1280 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted bench dip.gif |
weighted bench dip |
2484 |
chest |
1280 |
1280 |
weighted |
1280 |
7468 |
Sit on a bench with your hands gripping the edge, fingers pointing forward. |
1280 |
| 1280 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted bench dip.gif |
weighted bench dip |
2485 |
shoulders |
1280 |
1280 |
weighted |
1280 |
7468 |
Sit on a bench with your hands gripping the edge, fingers pointing forward. |
1280 |
| 1280 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted bench dip.gif |
weighted bench dip |
2484 |
chest |
1280 |
1280 |
weighted |
1280 |
7469 |
Slide your butt off the bench, supporting your weight with your hands. |
1280 |
| 1280 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted bench dip.gif |
weighted bench dip |
2485 |
shoulders |
1280 |
1280 |
weighted |
1280 |
7469 |
Slide your butt off the bench, supporting your weight with your hands. |
1280 |
| 1280 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted bench dip.gif |
weighted bench dip |
2484 |
chest |
1280 |
1280 |
weighted |
1280 |
7470 |
Lower your body by bending your elbows until your upper arms are parallel to the floor. |
1280 |
| 1280 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted bench dip.gif |
weighted bench dip |
2485 |
shoulders |
1280 |
1280 |
weighted |
1280 |
7470 |
Lower your body by bending your elbows until your upper arms are parallel to the floor. |
1280 |
| 1280 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted bench dip.gif |
weighted bench dip |
2484 |
chest |
1280 |
1280 |
weighted |
1280 |
7471 |
Push yourself back up to the starting position by straightening your arms. |
1280 |
| 1280 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted bench dip.gif |
weighted bench dip |
2485 |
shoulders |
1280 |
1280 |
weighted |
1280 |
7471 |
Push yourself back up to the starting position by straightening your arms. |
1280 |
| 1280 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted bench dip.gif |
weighted bench dip |
2484 |
chest |
1280 |
1280 |
weighted |
1280 |
7472 |
Repeat for the desired number of repetitions. |
1280 |
| 1280 |
upper arms |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted bench dip.gif |
weighted bench dip |
2485 |
shoulders |
1280 |
1280 |
weighted |
1280 |
7472 |
Repeat for the desired number of repetitions. |
1280 |
| 1281 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif |
weighted close grip chin-up on dip cage |
2486 |
biceps |
1281 |
1281 |
weighted |
1281 |
7473 |
Stand in front of the dip cage and grab the parallel bars with an underhand grip, hands shoulder-width apart. |
1281 |
| 1281 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif |
weighted close grip chin-up on dip cage |
2487 |
forearms |
1281 |
1281 |
weighted |
1281 |
7473 |
Stand in front of the dip cage and grab the parallel bars with an underhand grip, hands shoulder-width apart. |
1281 |
| 1281 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif |
weighted close grip chin-up on dip cage |
2486 |
biceps |
1281 |
1281 |
weighted |
1281 |
7474 |
Hang from the bars with your arms fully extended, feet off the ground, and body straight. |
1281 |
| 1281 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif |
weighted close grip chin-up on dip cage |
2487 |
forearms |
1281 |
1281 |
weighted |
1281 |
7474 |
Hang from the bars with your arms fully extended, feet off the ground, and body straight. |
1281 |
| 1281 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif |
weighted close grip chin-up on dip cage |
2486 |
biceps |
1281 |
1281 |
weighted |
1281 |
7475 |
Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your sides. |
1281 |
| 1281 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif |
weighted close grip chin-up on dip cage |
2487 |
forearms |
1281 |
1281 |
weighted |
1281 |
7475 |
Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your sides. |
1281 |
| 1281 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif |
weighted close grip chin-up on dip cage |
2486 |
biceps |
1281 |
1281 |
weighted |
1281 |
7476 |
Continue pulling until your chin is above the bars, then pause for a moment. |
1281 |
| 1281 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif |
weighted close grip chin-up on dip cage |
2487 |
forearms |
1281 |
1281 |
weighted |
1281 |
7476 |
Continue pulling until your chin is above the bars, then pause for a moment. |
1281 |
| 1281 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif |
weighted close grip chin-up on dip cage |
2486 |
biceps |
1281 |
1281 |
weighted |
1281 |
7477 |
Slowly lower your body back down to the starting position, fully extending your arms. |
1281 |
| 1281 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif |
weighted close grip chin-up on dip cage |
2487 |
forearms |
1281 |
1281 |
weighted |
1281 |
7477 |
Slowly lower your body back down to the starting position, fully extending your arms. |
1281 |
| 1281 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif |
weighted close grip chin-up on dip cage |
2486 |
biceps |
1281 |
1281 |
weighted |
1281 |
7478 |
Repeat for the desired number of repetitions. |
1281 |
| 1281 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted close grip chin-up on dip cage.gif |
weighted close grip chin-up on dip cage |
2487 |
forearms |
1281 |
1281 |
weighted |
1281 |
7478 |
Repeat for the desired number of repetitions. |
1281 |
| 1282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif |
weighted cossack squats (male) |
2488 |
quadriceps |
1282 |
1282 |
weighted |
1282 |
7479 |
Stand with your feet wider than shoulder-width apart and toes pointing slightly outward. |
1282 |
| 1282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif |
weighted cossack squats (male) |
2489 |
hamstrings |
1282 |
1282 |
weighted |
1282 |
7479 |
Stand with your feet wider than shoulder-width apart and toes pointing slightly outward. |
1282 |
| 1282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif |
weighted cossack squats (male) |
2490 |
calves |
1282 |
1282 |
weighted |
1282 |
7479 |
Stand with your feet wider than shoulder-width apart and toes pointing slightly outward. |
1282 |
| 1282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif |
weighted cossack squats (male) |
2488 |
quadriceps |
1282 |
1282 |
weighted |
1282 |
7480 |
Hold a weight in front of your chest with both hands. |
1282 |
| 1282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif |
weighted cossack squats (male) |
2489 |
hamstrings |
1282 |
1282 |
weighted |
1282 |
7480 |
Hold a weight in front of your chest with both hands. |
1282 |
| 1282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif |
weighted cossack squats (male) |
2490 |
calves |
1282 |
1282 |
weighted |
1282 |
7480 |
Hold a weight in front of your chest with both hands. |
1282 |
| 1282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif |
weighted cossack squats (male) |
2488 |
quadriceps |
1282 |
1282 |
weighted |
1282 |
7481 |
Shift your weight to one side and lower your body by bending the knee of the side you shifted towards, while keeping the other leg straight. |
1282 |
| 1282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif |
weighted cossack squats (male) |
2489 |
hamstrings |
1282 |
1282 |
weighted |
1282 |
7481 |
Shift your weight to one side and lower your body by bending the knee of the side you shifted towards, while keeping the other leg straight. |
1282 |
| 1282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif |
weighted cossack squats (male) |
2490 |
calves |
1282 |
1282 |
weighted |
1282 |
7481 |
Shift your weight to one side and lower your body by bending the knee of the side you shifted towards, while keeping the other leg straight. |
1282 |
| 1282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif |
weighted cossack squats (male) |
2488 |
quadriceps |
1282 |
1282 |
weighted |
1282 |
7482 |
Go as low as you can while maintaining balance and keeping your chest up. |
1282 |
| 1282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif |
weighted cossack squats (male) |
2489 |
hamstrings |
1282 |
1282 |
weighted |
1282 |
7482 |
Go as low as you can while maintaining balance and keeping your chest up. |
1282 |
| 1282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif |
weighted cossack squats (male) |
2490 |
calves |
1282 |
1282 |
weighted |
1282 |
7482 |
Go as low as you can while maintaining balance and keeping your chest up. |
1282 |
| 1282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif |
weighted cossack squats (male) |
2488 |
quadriceps |
1282 |
1282 |
weighted |
1282 |
7483 |
Push through the heel of the bent leg to return to the starting position. |
1282 |
| 1282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif |
weighted cossack squats (male) |
2489 |
hamstrings |
1282 |
1282 |
weighted |
1282 |
7483 |
Push through the heel of the bent leg to return to the starting position. |
1282 |
| 1282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif |
weighted cossack squats (male) |
2490 |
calves |
1282 |
1282 |
weighted |
1282 |
7483 |
Push through the heel of the bent leg to return to the starting position. |
1282 |
| 1282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif |
weighted cossack squats (male) |
2488 |
quadriceps |
1282 |
1282 |
weighted |
1282 |
7484 |
Repeat on the other side, alternating between legs. |
1282 |
| 1282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif |
weighted cossack squats (male) |
2489 |
hamstrings |
1282 |
1282 |
weighted |
1282 |
7484 |
Repeat on the other side, alternating between legs. |
1282 |
| 1282 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted cossack squats (male).gif |
weighted cossack squats (male) |
2490 |
calves |
1282 |
1282 |
weighted |
1282 |
7484 |
Repeat on the other side, alternating between legs. |
1282 |
| 1283 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted crunch.gif |
weighted crunch |
2491 |
obliques |
1283 |
1283 |
weighted |
1283 |
7485 |
Lie flat on your back with your knees bent and feet flat on the ground. |
1283 |
| 1283 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted crunch.gif |
weighted crunch |
2491 |
obliques |
1283 |
1283 |
weighted |
1283 |
7486 |
Hold a weight plate or dumbbell on your chest. |
1283 |
| 1283 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted crunch.gif |
weighted crunch |
2491 |
obliques |
1283 |
1283 |
weighted |
1283 |
7487 |
Engage your abs and lift your upper body off the ground, curling forward until your shoulder blades are off the ground. |
1283 |
| 1283 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted crunch.gif |
weighted crunch |
2491 |
obliques |
1283 |
1283 |
weighted |
1283 |
7488 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
1283 |
| 1283 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted crunch.gif |
weighted crunch |
2491 |
obliques |
1283 |
1283 |
weighted |
1283 |
7489 |
Repeat for the desired number of repetitions. |
1283 |
| 1284 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted decline sit-up.gif |
weighted decline sit-up |
2492 |
hip flexors |
1284 |
1284 |
weighted |
1284 |
7490 |
Lie flat on a decline bench with your feet secured under the foot pads. |
1284 |
| 1284 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted decline sit-up.gif |
weighted decline sit-up |
2493 |
lower back |
1284 |
1284 |
weighted |
1284 |
7490 |
Lie flat on a decline bench with your feet secured under the foot pads. |
1284 |
| 1284 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted decline sit-up.gif |
weighted decline sit-up |
2492 |
hip flexors |
1284 |
1284 |
weighted |
1284 |
7491 |
Place your hands behind your head or across your chest. |
1284 |
| 1284 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted decline sit-up.gif |
weighted decline sit-up |
2493 |
lower back |
1284 |
1284 |
weighted |
1284 |
7491 |
Place your hands behind your head or across your chest. |
1284 |
| 1284 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted decline sit-up.gif |
weighted decline sit-up |
2492 |
hip flexors |
1284 |
1284 |
weighted |
1284 |
7492 |
Engage your abs and slowly lift your upper body off the bench, curling forward until your torso is perpendicular to the ground. |
1284 |
| 1284 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted decline sit-up.gif |
weighted decline sit-up |
2493 |
lower back |
1284 |
1284 |
weighted |
1284 |
7492 |
Engage your abs and slowly lift your upper body off the bench, curling forward until your torso is perpendicular to the ground. |
1284 |
| 1284 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted decline sit-up.gif |
weighted decline sit-up |
2492 |
hip flexors |
1284 |
1284 |
weighted |
1284 |
7493 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
1284 |
| 1284 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted decline sit-up.gif |
weighted decline sit-up |
2493 |
lower back |
1284 |
1284 |
weighted |
1284 |
7493 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
1284 |
| 1284 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted decline sit-up.gif |
weighted decline sit-up |
2492 |
hip flexors |
1284 |
1284 |
weighted |
1284 |
7494 |
Repeat for the desired number of repetitions. |
1284 |
| 1284 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted decline sit-up.gif |
weighted decline sit-up |
2493 |
lower back |
1284 |
1284 |
weighted |
1284 |
7494 |
Repeat for the desired number of repetitions. |
1284 |
| 1285 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted donkey calf raise.gif |
weighted donkey calf raise |
2494 |
hamstrings |
1285 |
1285 |
weighted |
1285 |
7495 |
Stand on a raised platform with your toes on the edge and your heels hanging off. |
1285 |
| 1285 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted donkey calf raise.gif |
weighted donkey calf raise |
2495 |
glutes |
1285 |
1285 |
weighted |
1285 |
7495 |
Stand on a raised platform with your toes on the edge and your heels hanging off. |
1285 |
| 1285 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted donkey calf raise.gif |
weighted donkey calf raise |
2494 |
hamstrings |
1285 |
1285 |
weighted |
1285 |
7496 |
Hold onto a stable object for support. |
1285 |
| 1285 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted donkey calf raise.gif |
weighted donkey calf raise |
2495 |
glutes |
1285 |
1285 |
weighted |
1285 |
7496 |
Hold onto a stable object for support. |
1285 |
| 1285 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted donkey calf raise.gif |
weighted donkey calf raise |
2494 |
hamstrings |
1285 |
1285 |
weighted |
1285 |
7497 |
Raise your heels as high as possible by extending your ankles. |
1285 |
| 1285 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted donkey calf raise.gif |
weighted donkey calf raise |
2495 |
glutes |
1285 |
1285 |
weighted |
1285 |
7497 |
Raise your heels as high as possible by extending your ankles. |
1285 |
| 1285 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted donkey calf raise.gif |
weighted donkey calf raise |
2494 |
hamstrings |
1285 |
1285 |
weighted |
1285 |
7498 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
1285 |
| 1285 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted donkey calf raise.gif |
weighted donkey calf raise |
2495 |
glutes |
1285 |
1285 |
weighted |
1285 |
7498 |
Pause for a moment at the top, then slowly lower your heels back down to the starting position. |
1285 |
| 1285 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted donkey calf raise.gif |
weighted donkey calf raise |
2494 |
hamstrings |
1285 |
1285 |
weighted |
1285 |
7499 |
Repeat for the desired number of repetitions. |
1285 |
| 1285 |
lower legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted donkey calf raise.gif |
weighted donkey calf raise |
2495 |
glutes |
1285 |
1285 |
weighted |
1285 |
7499 |
Repeat for the desired number of repetitions. |
1285 |
| 1286 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif |
weighted drop push up |
2496 |
triceps |
1286 |
1286 |
weighted |
1286 |
7500 |
Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together. |
1286 |
| 1286 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif |
weighted drop push up |
2497 |
shoulders |
1286 |
1286 |
weighted |
1286 |
7500 |
Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together. |
1286 |
| 1286 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif |
weighted drop push up |
2496 |
triceps |
1286 |
1286 |
weighted |
1286 |
7501 |
Lower your chest towards the ground, keeping your elbows close to your body. |
1286 |
| 1286 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif |
weighted drop push up |
2497 |
shoulders |
1286 |
1286 |
weighted |
1286 |
7501 |
Lower your chest towards the ground, keeping your elbows close to your body. |
1286 |
| 1286 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif |
weighted drop push up |
2496 |
triceps |
1286 |
1286 |
weighted |
1286 |
7502 |
Once your chest is just above the ground, explosively push yourself up, lifting your hands off the ground. |
1286 |
| 1286 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif |
weighted drop push up |
2497 |
shoulders |
1286 |
1286 |
weighted |
1286 |
7502 |
Once your chest is just above the ground, explosively push yourself up, lifting your hands off the ground. |
1286 |
| 1286 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif |
weighted drop push up |
2496 |
triceps |
1286 |
1286 |
weighted |
1286 |
7503 |
As you push up, quickly move your hands out to the sides and slightly forward, allowing your body to drop down towards the ground. |
1286 |
| 1286 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif |
weighted drop push up |
2497 |
shoulders |
1286 |
1286 |
weighted |
1286 |
7503 |
As you push up, quickly move your hands out to the sides and slightly forward, allowing your body to drop down towards the ground. |
1286 |
| 1286 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif |
weighted drop push up |
2496 |
triceps |
1286 |
1286 |
weighted |
1286 |
7504 |
Catch yourself with your hands in the wider position and immediately lower your chest towards the ground again. |
1286 |
| 1286 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif |
weighted drop push up |
2497 |
shoulders |
1286 |
1286 |
weighted |
1286 |
7504 |
Catch yourself with your hands in the wider position and immediately lower your chest towards the ground again. |
1286 |
| 1286 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif |
weighted drop push up |
2496 |
triceps |
1286 |
1286 |
weighted |
1286 |
7505 |
Repeat the push-up motion, dropping down and catching yourself with your hands in the narrower position. |
1286 |
| 1286 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif |
weighted drop push up |
2497 |
shoulders |
1286 |
1286 |
weighted |
1286 |
7505 |
Repeat the push-up motion, dropping down and catching yourself with your hands in the narrower position. |
1286 |
| 1286 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif |
weighted drop push up |
2496 |
triceps |
1286 |
1286 |
weighted |
1286 |
7506 |
Continue alternating between the wider and narrower hand positions for the desired number of repetitions. |
1286 |
| 1286 |
chest |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted drop push up.gif |
weighted drop push up |
2497 |
shoulders |
1286 |
1286 |
weighted |
1286 |
7506 |
Continue alternating between the wider and narrower hand positions for the desired number of repetitions. |
1286 |
| 1287 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif |
weighted front plank |
2498 |
shoulders |
1287 |
1287 |
weighted |
1287 |
7507 |
Start by lying face down on the floor. |
1287 |
| 1287 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif |
weighted front plank |
2499 |
lower back |
1287 |
1287 |
weighted |
1287 |
7507 |
Start by lying face down on the floor. |
1287 |
| 1287 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif |
weighted front plank |
2498 |
shoulders |
1287 |
1287 |
weighted |
1287 |
7508 |
Place your forearms on the ground, with your elbows directly under your shoulders. |
1287 |
| 1287 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif |
weighted front plank |
2499 |
lower back |
1287 |
1287 |
weighted |
1287 |
7508 |
Place your forearms on the ground, with your elbows directly under your shoulders. |
1287 |
| 1287 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif |
weighted front plank |
2498 |
shoulders |
1287 |
1287 |
weighted |
1287 |
7509 |
Extend your legs straight out behind you, with your toes on the ground. |
1287 |
| 1287 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif |
weighted front plank |
2499 |
lower back |
1287 |
1287 |
weighted |
1287 |
7509 |
Extend your legs straight out behind you, with your toes on the ground. |
1287 |
| 1287 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif |
weighted front plank |
2498 |
shoulders |
1287 |
1287 |
weighted |
1287 |
7510 |
Engage your core and lift your body off the ground, balancing on your forearms and toes. |
1287 |
| 1287 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif |
weighted front plank |
2499 |
lower back |
1287 |
1287 |
weighted |
1287 |
7510 |
Engage your core and lift your body off the ground, balancing on your forearms and toes. |
1287 |
| 1287 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif |
weighted front plank |
2498 |
shoulders |
1287 |
1287 |
weighted |
1287 |
7511 |
Keep your body in a straight line from your head to your heels. |
1287 |
| 1287 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif |
weighted front plank |
2499 |
lower back |
1287 |
1287 |
weighted |
1287 |
7511 |
Keep your body in a straight line from your head to your heels. |
1287 |
| 1287 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif |
weighted front plank |
2498 |
shoulders |
1287 |
1287 |
weighted |
1287 |
7512 |
Hold this position for the desired amount of time. |
1287 |
| 1287 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif |
weighted front plank |
2499 |
lower back |
1287 |
1287 |
weighted |
1287 |
7512 |
Hold this position for the desired amount of time. |
1287 |
| 1287 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif |
weighted front plank |
2498 |
shoulders |
1287 |
1287 |
weighted |
1287 |
7513 |
Lower your body back down to the starting position. |
1287 |
| 1287 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif |
weighted front plank |
2499 |
lower back |
1287 |
1287 |
weighted |
1287 |
7513 |
Lower your body back down to the starting position. |
1287 |
| 1287 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif |
weighted front plank |
2498 |
shoulders |
1287 |
1287 |
weighted |
1287 |
7514 |
Repeat for the desired number of repetitions. |
1287 |
| 1287 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front plank.gif |
weighted front plank |
2499 |
lower back |
1287 |
1287 |
weighted |
1287 |
7514 |
Repeat for the desired number of repetitions. |
1287 |
| 1288 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front raise.gif |
weighted front raise |
2500 |
biceps |
1288 |
1288 |
weighted |
1288 |
7515 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs. |
1288 |
| 1288 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front raise.gif |
weighted front raise |
2501 |
forearms |
1288 |
1288 |
weighted |
1288 |
7515 |
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs. |
1288 |
| 1288 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front raise.gif |
weighted front raise |
2500 |
biceps |
1288 |
1288 |
weighted |
1288 |
7516 |
Keeping your arms straight, exhale and lift the dumbbells in front of you until they are at shoulder level. |
1288 |
| 1288 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front raise.gif |
weighted front raise |
2501 |
forearms |
1288 |
1288 |
weighted |
1288 |
7516 |
Keeping your arms straight, exhale and lift the dumbbells in front of you until they are at shoulder level. |
1288 |
| 1288 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front raise.gif |
weighted front raise |
2500 |
biceps |
1288 |
1288 |
weighted |
1288 |
7517 |
Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. |
1288 |
| 1288 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front raise.gif |
weighted front raise |
2501 |
forearms |
1288 |
1288 |
weighted |
1288 |
7517 |
Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position. |
1288 |
| 1288 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front raise.gif |
weighted front raise |
2500 |
biceps |
1288 |
1288 |
weighted |
1288 |
7518 |
Repeat for the desired number of repetitions. |
1288 |
| 1288 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted front raise.gif |
weighted front raise |
2501 |
forearms |
1288 |
1288 |
weighted |
1288 |
7518 |
Repeat for the desired number of repetitions. |
1288 |
| 1289 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hanging leg-hip raise.gif |
weighted hanging leg-hip raise |
2502 |
hip flexors |
1289 |
1289 |
weighted |
1289 |
7519 |
Hang from a pull-up bar with your arms fully extended and your palms facing away from you. |
1289 |
| 1289 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hanging leg-hip raise.gif |
weighted hanging leg-hip raise |
2503 |
lower back |
1289 |
1289 |
weighted |
1289 |
7519 |
Hang from a pull-up bar with your arms fully extended and your palms facing away from you. |
1289 |
| 1289 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hanging leg-hip raise.gif |
weighted hanging leg-hip raise |
2502 |
hip flexors |
1289 |
1289 |
weighted |
1289 |
7520 |
Engage your core and lift your legs up in front of you, keeping them straight. |
1289 |
| 1289 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hanging leg-hip raise.gif |
weighted hanging leg-hip raise |
2503 |
lower back |
1289 |
1289 |
weighted |
1289 |
7520 |
Engage your core and lift your legs up in front of you, keeping them straight. |
1289 |
| 1289 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hanging leg-hip raise.gif |
weighted hanging leg-hip raise |
2502 |
hip flexors |
1289 |
1289 |
weighted |
1289 |
7521 |
Continue lifting until your legs are parallel to the ground or slightly higher. |
1289 |
| 1289 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hanging leg-hip raise.gif |
weighted hanging leg-hip raise |
2503 |
lower back |
1289 |
1289 |
weighted |
1289 |
7521 |
Continue lifting until your legs are parallel to the ground or slightly higher. |
1289 |
| 1289 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hanging leg-hip raise.gif |
weighted hanging leg-hip raise |
2502 |
hip flexors |
1289 |
1289 |
weighted |
1289 |
7522 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
1289 |
| 1289 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hanging leg-hip raise.gif |
weighted hanging leg-hip raise |
2503 |
lower back |
1289 |
1289 |
weighted |
1289 |
7522 |
Pause for a moment at the top, then slowly lower your legs back down to the starting position. |
1289 |
| 1289 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hanging leg-hip raise.gif |
weighted hanging leg-hip raise |
2502 |
hip flexors |
1289 |
1289 |
weighted |
1289 |
7523 |
Repeat for the desired number of repetitions. |
1289 |
| 1289 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hanging leg-hip raise.gif |
weighted hanging leg-hip raise |
2503 |
lower back |
1289 |
1289 |
weighted |
1289 |
7523 |
Repeat for the desired number of repetitions. |
1289 |
| 1290 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hyperextension (on stability ball).gif |
weighted hyperextension (on stability ball) |
2504 |
glutes |
1290 |
1290 |
weighted |
1290 |
7524 |
Position yourself face down on a stability ball with your hips resting on the ball and your feet against a wall for stability. |
1290 |
| 1290 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hyperextension (on stability ball).gif |
weighted hyperextension (on stability ball) |
2505 |
hamstrings |
1290 |
1290 |
weighted |
1290 |
7524 |
Position yourself face down on a stability ball with your hips resting on the ball and your feet against a wall for stability. |
1290 |
| 1290 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hyperextension (on stability ball).gif |
weighted hyperextension (on stability ball) |
2504 |
glutes |
1290 |
1290 |
weighted |
1290 |
7525 |
Place your hands behind your head or cross them over your chest. |
1290 |
| 1290 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hyperextension (on stability ball).gif |
weighted hyperextension (on stability ball) |
2505 |
hamstrings |
1290 |
1290 |
weighted |
1290 |
7525 |
Place your hands behind your head or cross them over your chest. |
1290 |
| 1290 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hyperextension (on stability ball).gif |
weighted hyperextension (on stability ball) |
2504 |
glutes |
1290 |
1290 |
weighted |
1290 |
7526 |
Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line. |
1290 |
| 1290 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hyperextension (on stability ball).gif |
weighted hyperextension (on stability ball) |
2505 |
hamstrings |
1290 |
1290 |
weighted |
1290 |
7526 |
Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line. |
1290 |
| 1290 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hyperextension (on stability ball).gif |
weighted hyperextension (on stability ball) |
2504 |
glutes |
1290 |
1290 |
weighted |
1290 |
7527 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
1290 |
| 1290 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hyperextension (on stability ball).gif |
weighted hyperextension (on stability ball) |
2505 |
hamstrings |
1290 |
1290 |
weighted |
1290 |
7527 |
Pause for a moment at the top, then slowly lower your upper body back down to the starting position. |
1290 |
| 1290 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hyperextension (on stability ball).gif |
weighted hyperextension (on stability ball) |
2504 |
glutes |
1290 |
1290 |
weighted |
1290 |
7528 |
Repeat for the desired number of repetitions. |
1290 |
| 1290 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted hyperextension (on stability ball).gif |
weighted hyperextension (on stability ball) |
2505 |
hamstrings |
1290 |
1290 |
weighted |
1290 |
7528 |
Repeat for the desired number of repetitions. |
1290 |
| 1291 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted kneeling step with swing.gif |
weighted kneeling step with swing |
2506 |
triceps |
1291 |
1291 |
weighted |
1291 |
7529 |
Start in a kneeling position with your knees hip-width apart and your back straight. |
1291 |
| 1291 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted kneeling step with swing.gif |
weighted kneeling step with swing |
2507 |
core |
1291 |
1291 |
weighted |
1291 |
7529 |
Start in a kneeling position with your knees hip-width apart and your back straight. |
1291 |
| 1291 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted kneeling step with swing.gif |
weighted kneeling step with swing |
2506 |
triceps |
1291 |
1291 |
weighted |
1291 |
7530 |
Hold a weight in each hand, with your arms extended straight down in front of you. |
1291 |
| 1291 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted kneeling step with swing.gif |
weighted kneeling step with swing |
2507 |
core |
1291 |
1291 |
weighted |
1291 |
7530 |
Hold a weight in each hand, with your arms extended straight down in front of you. |
1291 |
| 1291 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted kneeling step with swing.gif |
weighted kneeling step with swing |
2506 |
triceps |
1291 |
1291 |
weighted |
1291 |
7531 |
Engage your core and swing the weights up and overhead, keeping your arms straight. |
1291 |
| 1291 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted kneeling step with swing.gif |
weighted kneeling step with swing |
2507 |
core |
1291 |
1291 |
weighted |
1291 |
7531 |
Engage your core and swing the weights up and overhead, keeping your arms straight. |
1291 |
| 1291 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted kneeling step with swing.gif |
weighted kneeling step with swing |
2506 |
triceps |
1291 |
1291 |
weighted |
1291 |
7532 |
Lower the weights back down to the starting position and repeat for the desired number of repetitions. |
1291 |
| 1291 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted kneeling step with swing.gif |
weighted kneeling step with swing |
2507 |
core |
1291 |
1291 |
weighted |
1291 |
7532 |
Lower the weights back down to the starting position and repeat for the desired number of repetitions. |
1291 |
| 1292 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif |
weighted lunge with swing |
2508 |
quadriceps |
1292 |
1292 |
weighted |
1292 |
7533 |
Stand with your feet shoulder-width apart, holding a weight in each hand. |
1292 |
| 1292 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif |
weighted lunge with swing |
2509 |
hamstrings |
1292 |
1292 |
weighted |
1292 |
7533 |
Stand with your feet shoulder-width apart, holding a weight in each hand. |
1292 |
| 1292 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif |
weighted lunge with swing |
2510 |
calves |
1292 |
1292 |
weighted |
1292 |
7533 |
Stand with your feet shoulder-width apart, holding a weight in each hand. |
1292 |
| 1292 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif |
weighted lunge with swing |
2508 |
quadriceps |
1292 |
1292 |
weighted |
1292 |
7534 |
Take a step forward with your right foot, lowering your body into a lunge position. |
1292 |
| 1292 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif |
weighted lunge with swing |
2509 |
hamstrings |
1292 |
1292 |
weighted |
1292 |
7534 |
Take a step forward with your right foot, lowering your body into a lunge position. |
1292 |
| 1292 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif |
weighted lunge with swing |
2510 |
calves |
1292 |
1292 |
weighted |
1292 |
7534 |
Take a step forward with your right foot, lowering your body into a lunge position. |
1292 |
| 1292 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif |
weighted lunge with swing |
2508 |
quadriceps |
1292 |
1292 |
weighted |
1292 |
7535 |
As you lunge forward, swing the weights forward and upward, keeping your arms straight. |
1292 |
| 1292 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif |
weighted lunge with swing |
2509 |
hamstrings |
1292 |
1292 |
weighted |
1292 |
7535 |
As you lunge forward, swing the weights forward and upward, keeping your arms straight. |
1292 |
| 1292 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif |
weighted lunge with swing |
2510 |
calves |
1292 |
1292 |
weighted |
1292 |
7535 |
As you lunge forward, swing the weights forward and upward, keeping your arms straight. |
1292 |
| 1292 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif |
weighted lunge with swing |
2508 |
quadriceps |
1292 |
1292 |
weighted |
1292 |
7536 |
Push off with your right foot and return to the starting position, swinging the weights back down. |
1292 |
| 1292 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif |
weighted lunge with swing |
2509 |
hamstrings |
1292 |
1292 |
weighted |
1292 |
7536 |
Push off with your right foot and return to the starting position, swinging the weights back down. |
1292 |
| 1292 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif |
weighted lunge with swing |
2510 |
calves |
1292 |
1292 |
weighted |
1292 |
7536 |
Push off with your right foot and return to the starting position, swinging the weights back down. |
1292 |
| 1292 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif |
weighted lunge with swing |
2508 |
quadriceps |
1292 |
1292 |
weighted |
1292 |
7537 |
Repeat with your left foot and continue alternating legs for the desired number of repetitions. |
1292 |
| 1292 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif |
weighted lunge with swing |
2509 |
hamstrings |
1292 |
1292 |
weighted |
1292 |
7537 |
Repeat with your left foot and continue alternating legs for the desired number of repetitions. |
1292 |
| 1292 |
upper legs |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted lunge with swing.gif |
weighted lunge with swing |
2510 |
calves |
1292 |
1292 |
weighted |
1292 |
7537 |
Repeat with your left foot and continue alternating legs for the desired number of repetitions. |
1292 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2511 |
biceps |
1293 |
1293 |
weighted |
1293 |
7538 |
Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2512 |
triceps |
1293 |
1293 |
weighted |
1293 |
7538 |
Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2513 |
shoulders |
1293 |
1293 |
weighted |
1293 |
7538 |
Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2514 |
chest |
1293 |
1293 |
weighted |
1293 |
7538 |
Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2511 |
biceps |
1293 |
1293 |
weighted |
1293 |
7539 |
Engage your core and pull your body up towards the bar, leading with your chest. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2512 |
triceps |
1293 |
1293 |
weighted |
1293 |
7539 |
Engage your core and pull your body up towards the bar, leading with your chest. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2513 |
shoulders |
1293 |
1293 |
weighted |
1293 |
7539 |
Engage your core and pull your body up towards the bar, leading with your chest. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2514 |
chest |
1293 |
1293 |
weighted |
1293 |
7539 |
Engage your core and pull your body up towards the bar, leading with your chest. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2511 |
biceps |
1293 |
1293 |
weighted |
1293 |
7540 |
As you reach the top of the movement, transition your grip so that your palms are facing towards you. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2512 |
triceps |
1293 |
1293 |
weighted |
1293 |
7540 |
As you reach the top of the movement, transition your grip so that your palms are facing towards you. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2513 |
shoulders |
1293 |
1293 |
weighted |
1293 |
7540 |
As you reach the top of the movement, transition your grip so that your palms are facing towards you. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2514 |
chest |
1293 |
1293 |
weighted |
1293 |
7540 |
As you reach the top of the movement, transition your grip so that your palms are facing towards you. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2511 |
biceps |
1293 |
1293 |
weighted |
1293 |
7541 |
Continue pulling yourself up until your chest reaches the bar, then pause for a moment. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2512 |
triceps |
1293 |
1293 |
weighted |
1293 |
7541 |
Continue pulling yourself up until your chest reaches the bar, then pause for a moment. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2513 |
shoulders |
1293 |
1293 |
weighted |
1293 |
7541 |
Continue pulling yourself up until your chest reaches the bar, then pause for a moment. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2514 |
chest |
1293 |
1293 |
weighted |
1293 |
7541 |
Continue pulling yourself up until your chest reaches the bar, then pause for a moment. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2511 |
biceps |
1293 |
1293 |
weighted |
1293 |
7542 |
Slowly lower yourself back down to the starting position, maintaining control throughout the movement. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2512 |
triceps |
1293 |
1293 |
weighted |
1293 |
7542 |
Slowly lower yourself back down to the starting position, maintaining control throughout the movement. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2513 |
shoulders |
1293 |
1293 |
weighted |
1293 |
7542 |
Slowly lower yourself back down to the starting position, maintaining control throughout the movement. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2514 |
chest |
1293 |
1293 |
weighted |
1293 |
7542 |
Slowly lower yourself back down to the starting position, maintaining control throughout the movement. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2511 |
biceps |
1293 |
1293 |
weighted |
1293 |
7543 |
Repeat for the desired number of repetitions. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2512 |
triceps |
1293 |
1293 |
weighted |
1293 |
7543 |
Repeat for the desired number of repetitions. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2513 |
shoulders |
1293 |
1293 |
weighted |
1293 |
7543 |
Repeat for the desired number of repetitions. |
1293 |
| 1293 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up.gif |
weighted muscle up |
2514 |
chest |
1293 |
1293 |
weighted |
1293 |
7543 |
Repeat for the desired number of repetitions. |
1293 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2515 |
biceps |
1294 |
1294 |
weighted |
1294 |
7544 |
Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2516 |
triceps |
1294 |
1294 |
weighted |
1294 |
7544 |
Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2517 |
shoulders |
1294 |
1294 |
weighted |
1294 |
7544 |
Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2518 |
forearms |
1294 |
1294 |
weighted |
1294 |
7544 |
Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2515 |
biceps |
1294 |
1294 |
weighted |
1294 |
7545 |
Engage your core and pull your shoulder blades down and back. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2516 |
triceps |
1294 |
1294 |
weighted |
1294 |
7545 |
Engage your core and pull your shoulder blades down and back. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2517 |
shoulders |
1294 |
1294 |
weighted |
1294 |
7545 |
Engage your core and pull your shoulder blades down and back. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2518 |
forearms |
1294 |
1294 |
weighted |
1294 |
7545 |
Engage your core and pull your shoulder blades down and back. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2515 |
biceps |
1294 |
1294 |
weighted |
1294 |
7546 |
Bend your elbows and pull your chest towards the bar, keeping your body straight. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2516 |
triceps |
1294 |
1294 |
weighted |
1294 |
7546 |
Bend your elbows and pull your chest towards the bar, keeping your body straight. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2517 |
shoulders |
1294 |
1294 |
weighted |
1294 |
7546 |
Bend your elbows and pull your chest towards the bar, keeping your body straight. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2518 |
forearms |
1294 |
1294 |
weighted |
1294 |
7546 |
Bend your elbows and pull your chest towards the bar, keeping your body straight. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2515 |
biceps |
1294 |
1294 |
weighted |
1294 |
7547 |
Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2516 |
triceps |
1294 |
1294 |
weighted |
1294 |
7547 |
Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2517 |
shoulders |
1294 |
1294 |
weighted |
1294 |
7547 |
Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2518 |
forearms |
1294 |
1294 |
weighted |
1294 |
7547 |
Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2515 |
biceps |
1294 |
1294 |
weighted |
1294 |
7548 |
Pause at the top of the movement, then slowly lower yourself back down to the starting position. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2516 |
triceps |
1294 |
1294 |
weighted |
1294 |
7548 |
Pause at the top of the movement, then slowly lower yourself back down to the starting position. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2517 |
shoulders |
1294 |
1294 |
weighted |
1294 |
7548 |
Pause at the top of the movement, then slowly lower yourself back down to the starting position. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2518 |
forearms |
1294 |
1294 |
weighted |
1294 |
7548 |
Pause at the top of the movement, then slowly lower yourself back down to the starting position. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2515 |
biceps |
1294 |
1294 |
weighted |
1294 |
7549 |
Repeat for the desired number of repetitions. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2516 |
triceps |
1294 |
1294 |
weighted |
1294 |
7549 |
Repeat for the desired number of repetitions. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2517 |
shoulders |
1294 |
1294 |
weighted |
1294 |
7549 |
Repeat for the desired number of repetitions. |
1294 |
| 1294 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted muscle up (on bar).gif |
weighted muscle up (on bar) |
2518 |
forearms |
1294 |
1294 |
weighted |
1294 |
7549 |
Repeat for the desired number of repetitions. |
1294 |
| 1295 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif |
weighted one hand pull up |
2519 |
biceps |
1295 |
1295 |
weighted |
1295 |
7550 |
Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart. |
1295 |
| 1295 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif |
weighted one hand pull up |
2520 |
forearms |
1295 |
1295 |
weighted |
1295 |
7550 |
Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart. |
1295 |
| 1295 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif |
weighted one hand pull up |
2519 |
biceps |
1295 |
1295 |
weighted |
1295 |
7551 |
Hang from the bar with your arm fully extended and your body straight. |
1295 |
| 1295 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif |
weighted one hand pull up |
2520 |
forearms |
1295 |
1295 |
weighted |
1295 |
7551 |
Hang from the bar with your arm fully extended and your body straight. |
1295 |
| 1295 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif |
weighted one hand pull up |
2519 |
biceps |
1295 |
1295 |
weighted |
1295 |
7552 |
Engage your core and pull your body up towards the bar by bending your elbow and squeezing your back muscles. |
1295 |
| 1295 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif |
weighted one hand pull up |
2520 |
forearms |
1295 |
1295 |
weighted |
1295 |
7552 |
Engage your core and pull your body up towards the bar by bending your elbow and squeezing your back muscles. |
1295 |
| 1295 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif |
weighted one hand pull up |
2519 |
biceps |
1295 |
1295 |
weighted |
1295 |
7553 |
Continue pulling until your chin is above the bar. |
1295 |
| 1295 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif |
weighted one hand pull up |
2520 |
forearms |
1295 |
1295 |
weighted |
1295 |
7553 |
Continue pulling until your chin is above the bar. |
1295 |
| 1295 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif |
weighted one hand pull up |
2519 |
biceps |
1295 |
1295 |
weighted |
1295 |
7554 |
Lower your body back down to the starting position with control. |
1295 |
| 1295 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif |
weighted one hand pull up |
2520 |
forearms |
1295 |
1295 |
weighted |
1295 |
7554 |
Lower your body back down to the starting position with control. |
1295 |
| 1295 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif |
weighted one hand pull up |
2519 |
biceps |
1295 |
1295 |
weighted |
1295 |
7555 |
Repeat for the desired number of repetitions. |
1295 |
| 1295 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted one hand pull up.gif |
weighted one hand pull up |
2520 |
forearms |
1295 |
1295 |
weighted |
1295 |
7555 |
Repeat for the desired number of repetitions. |
1295 |
| 1296 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted overhead crunch (on stability ball).gif |
weighted overhead crunch (on stability ball) |
2521 |
obliques |
1296 |
1296 |
weighted |
1296 |
7556 |
Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
1296 |
| 1296 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted overhead crunch (on stability ball).gif |
weighted overhead crunch (on stability ball) |
2522 |
lower back |
1296 |
1296 |
weighted |
1296 |
7556 |
Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. |
1296 |
| 1296 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted overhead crunch (on stability ball).gif |
weighted overhead crunch (on stability ball) |
2521 |
obliques |
1296 |
1296 |
weighted |
1296 |
7557 |
Hold a weight plate or dumbbell with both hands and extend your arms overhead. |
1296 |
| 1296 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted overhead crunch (on stability ball).gif |
weighted overhead crunch (on stability ball) |
2522 |
lower back |
1296 |
1296 |
weighted |
1296 |
7557 |
Hold a weight plate or dumbbell with both hands and extend your arms overhead. |
1296 |
| 1296 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted overhead crunch (on stability ball).gif |
weighted overhead crunch (on stability ball) |
2521 |
obliques |
1296 |
1296 |
weighted |
1296 |
7558 |
Engage your abs and slowly curl your torso forward, bringing your chest towards your knees. |
1296 |
| 1296 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted overhead crunch (on stability ball).gif |
weighted overhead crunch (on stability ball) |
2522 |
lower back |
1296 |
1296 |
weighted |
1296 |
7558 |
Engage your abs and slowly curl your torso forward, bringing your chest towards your knees. |
1296 |
| 1296 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted overhead crunch (on stability ball).gif |
weighted overhead crunch (on stability ball) |
2521 |
obliques |
1296 |
1296 |
weighted |
1296 |
7559 |
Pause for a moment at the top, then slowly lower your torso back to the starting position. |
1296 |
| 1296 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted overhead crunch (on stability ball).gif |
weighted overhead crunch (on stability ball) |
2522 |
lower back |
1296 |
1296 |
weighted |
1296 |
7559 |
Pause for a moment at the top, then slowly lower your torso back to the starting position. |
1296 |
| 1296 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted overhead crunch (on stability ball).gif |
weighted overhead crunch (on stability ball) |
2521 |
obliques |
1296 |
1296 |
weighted |
1296 |
7560 |
Repeat for the desired number of repetitions. |
1296 |
| 1296 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted overhead crunch (on stability ball).gif |
weighted overhead crunch (on stability ball) |
2522 |
lower back |
1296 |
1296 |
weighted |
1296 |
7560 |
Repeat for the desired number of repetitions. |
1296 |
| 1297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif |
weighted pull-up |
2523 |
biceps |
1297 |
1297 |
weighted |
1297 |
7561 |
Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart. |
1297 |
| 1297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif |
weighted pull-up |
2524 |
forearms |
1297 |
1297 |
weighted |
1297 |
7561 |
Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart. |
1297 |
| 1297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif |
weighted pull-up |
2523 |
biceps |
1297 |
1297 |
weighted |
1297 |
7562 |
Hang from the bar with your arms fully extended and your body straight. |
1297 |
| 1297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif |
weighted pull-up |
2524 |
forearms |
1297 |
1297 |
weighted |
1297 |
7562 |
Hang from the bar with your arms fully extended and your body straight. |
1297 |
| 1297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif |
weighted pull-up |
2523 |
biceps |
1297 |
1297 |
weighted |
1297 |
7563 |
Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body. |
1297 |
| 1297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif |
weighted pull-up |
2524 |
forearms |
1297 |
1297 |
weighted |
1297 |
7563 |
Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body. |
1297 |
| 1297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif |
weighted pull-up |
2523 |
biceps |
1297 |
1297 |
weighted |
1297 |
7564 |
Continue pulling until your chin is above the bar. |
1297 |
| 1297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif |
weighted pull-up |
2524 |
forearms |
1297 |
1297 |
weighted |
1297 |
7564 |
Continue pulling until your chin is above the bar. |
1297 |
| 1297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif |
weighted pull-up |
2523 |
biceps |
1297 |
1297 |
weighted |
1297 |
7565 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
1297 |
| 1297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif |
weighted pull-up |
2524 |
forearms |
1297 |
1297 |
weighted |
1297 |
7565 |
Pause for a moment at the top, then slowly lower your body back down to the starting position. |
1297 |
| 1297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif |
weighted pull-up |
2523 |
biceps |
1297 |
1297 |
weighted |
1297 |
7566 |
Repeat for the desired number of repetitions. |
1297 |
| 1297 |
back |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted pull-up.gif |
weighted pull-up |
2524 |
forearms |
1297 |
1297 |
weighted |
1297 |
7566 |
Repeat for the desired number of repetitions. |
1297 |
| 1298 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif |
weighted round arm |
2525 |
triceps |
1298 |
1298 |
weighted |
1298 |
7567 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. |
1298 |
| 1298 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif |
weighted round arm |
2526 |
upper back |
1298 |
1298 |
weighted |
1298 |
7567 |
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. |
1298 |
| 1298 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif |
weighted round arm |
2525 |
triceps |
1298 |
1298 |
weighted |
1298 |
7568 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
1298 |
| 1298 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif |
weighted round arm |
2526 |
upper back |
1298 |
1298 |
weighted |
1298 |
7568 |
Bend your knees slightly and hinge forward at the hips, keeping your back straight. |
1298 |
| 1298 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif |
weighted round arm |
2525 |
triceps |
1298 |
1298 |
weighted |
1298 |
7569 |
Raise your arms out to the sides, keeping a slight bend in your elbows. |
1298 |
| 1298 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif |
weighted round arm |
2526 |
upper back |
1298 |
1298 |
weighted |
1298 |
7569 |
Raise your arms out to the sides, keeping a slight bend in your elbows. |
1298 |
| 1298 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif |
weighted round arm |
2525 |
triceps |
1298 |
1298 |
weighted |
1298 |
7570 |
Continue lifting your arms until they are parallel to the ground. |
1298 |
| 1298 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif |
weighted round arm |
2526 |
upper back |
1298 |
1298 |
weighted |
1298 |
7570 |
Continue lifting your arms until they are parallel to the ground. |
1298 |
| 1298 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif |
weighted round arm |
2525 |
triceps |
1298 |
1298 |
weighted |
1298 |
7571 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
1298 |
| 1298 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif |
weighted round arm |
2526 |
upper back |
1298 |
1298 |
weighted |
1298 |
7571 |
Pause for a moment at the top, then slowly lower your arms back down to the starting position. |
1298 |
| 1298 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif |
weighted round arm |
2525 |
triceps |
1298 |
1298 |
weighted |
1298 |
7572 |
Repeat for the desired number of repetitions. |
1298 |
| 1298 |
shoulders |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted round arm.gif |
weighted round arm |
2526 |
upper back |
1298 |
1298 |
weighted |
1298 |
7572 |
Repeat for the desired number of repetitions. |
1298 |
| 1299 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif |
weighted russian twist |
2527 |
obliques |
1299 |
1299 |
weighted |
1299 |
7573 |
Sit on the ground with your knees bent and your feet flat on the floor. |
1299 |
| 1299 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif |
weighted russian twist |
2528 |
lower back |
1299 |
1299 |
weighted |
1299 |
7573 |
Sit on the ground with your knees bent and your feet flat on the floor. |
1299 |
| 1299 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif |
weighted russian twist |
2527 |
obliques |
1299 |
1299 |
weighted |
1299 |
7574 |
Hold a weight or medicine ball with both hands in front of your chest. |
1299 |
| 1299 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif |
weighted russian twist |
2528 |
lower back |
1299 |
1299 |
weighted |
1299 |
7574 |
Hold a weight or medicine ball with both hands in front of your chest. |
1299 |
| 1299 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif |
weighted russian twist |
2527 |
obliques |
1299 |
1299 |
weighted |
1299 |
7575 |
Lean back slightly, keeping your back straight and your core engaged. |
1299 |
| 1299 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif |
weighted russian twist |
2528 |
lower back |
1299 |
1299 |
weighted |
1299 |
7575 |
Lean back slightly, keeping your back straight and your core engaged. |
1299 |
| 1299 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif |
weighted russian twist |
2527 |
obliques |
1299 |
1299 |
weighted |
1299 |
7576 |
Slowly twist your torso to the right, bringing the weight or medicine ball towards the floor on your right side. |
1299 |
| 1299 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif |
weighted russian twist |
2528 |
lower back |
1299 |
1299 |
weighted |
1299 |
7576 |
Slowly twist your torso to the right, bringing the weight or medicine ball towards the floor on your right side. |
1299 |
| 1299 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif |
weighted russian twist |
2527 |
obliques |
1299 |
1299 |
weighted |
1299 |
7577 |
Pause for a moment, then twist your torso to the left, bringing the weight or medicine ball towards the floor on your left side. |
1299 |
| 1299 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif |
weighted russian twist |
2528 |
lower back |
1299 |
1299 |
weighted |
1299 |
7577 |
Pause for a moment, then twist your torso to the left, bringing the weight or medicine ball towards the floor on your left side. |
1299 |
| 1299 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif |
weighted russian twist |
2527 |
obliques |
1299 |
1299 |
weighted |
1299 |
7578 |
Continue alternating sides for the desired number of repetitions. |
1299 |
| 1299 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist.gif |
weighted russian twist |
2528 |
lower back |
1299 |
1299 |
weighted |
1299 |
7578 |
Continue alternating sides for the desired number of repetitions. |
1299 |
| 1300 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif |
weighted russian twist (legs up) |
2529 |
obliques |
1300 |
1300 |
weighted |
1300 |
7579 |
Sit on the ground with your knees bent and feet lifted off the ground, keeping your legs together. |
1300 |
| 1300 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif |
weighted russian twist (legs up) |
2530 |
hip flexors |
1300 |
1300 |
weighted |
1300 |
7579 |
Sit on the ground with your knees bent and feet lifted off the ground, keeping your legs together. |
1300 |
| 1300 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif |
weighted russian twist (legs up) |
2529 |
obliques |
1300 |
1300 |
weighted |
1300 |
7580 |
Hold the weight with both hands in front of your chest, keeping your elbows slightly bent. |
1300 |
| 1300 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif |
weighted russian twist (legs up) |
2530 |
hip flexors |
1300 |
1300 |
weighted |
1300 |
7580 |
Hold the weight with both hands in front of your chest, keeping your elbows slightly bent. |
1300 |
| 1300 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif |
weighted russian twist (legs up) |
2529 |
obliques |
1300 |
1300 |
weighted |
1300 |
7581 |
Lean back slightly to engage your core muscles. |
1300 |
| 1300 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif |
weighted russian twist (legs up) |
2530 |
hip flexors |
1300 |
1300 |
weighted |
1300 |
7581 |
Lean back slightly to engage your core muscles. |
1300 |
| 1300 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif |
weighted russian twist (legs up) |
2529 |
obliques |
1300 |
1300 |
weighted |
1300 |
7582 |
Twist your torso to the right, bringing the weight towards the ground on your right side. |
1300 |
| 1300 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif |
weighted russian twist (legs up) |
2530 |
hip flexors |
1300 |
1300 |
weighted |
1300 |
7582 |
Twist your torso to the right, bringing the weight towards the ground on your right side. |
1300 |
| 1300 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif |
weighted russian twist (legs up) |
2529 |
obliques |
1300 |
1300 |
weighted |
1300 |
7583 |
Pause for a moment, then twist your torso to the left, bringing the weight towards the ground on your left side. |
1300 |
| 1300 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif |
weighted russian twist (legs up) |
2530 |
hip flexors |
1300 |
1300 |
weighted |
1300 |
7583 |
Pause for a moment, then twist your torso to the left, bringing the weight towards the ground on your left side. |
1300 |
| 1300 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif |
weighted russian twist (legs up) |
2529 |
obliques |
1300 |
1300 |
weighted |
1300 |
7584 |
Continue alternating sides for the desired number of repetitions. |
1300 |
| 1300 |
waist |
C:\myPocket\myPocket\src\main\resources\img\exercise\weighted russian twist (legs up).gif |
weighted russian twist (legs up) |
2530 |
hip flexors |
1300 |
1300 |
weighted |
1300 |
7584 |
Continue alternating sides for the desired number of repetitions. |
1300 |